Current:Home > NewsIs oat milk good for you? Here's how it compares to regular milk. -Secure Growth Academy
Is oat milk good for you? Here's how it compares to regular milk.
View
Date:2025-04-16 07:11:58
The dairy aisle can be intimidating these days: Aside from regular cow's milk, there are endless dairy-free choices that offer varying benefits and tastes.
The global oat milk industry was valued at more than $1.5 billion last year, according to data from market research firm Future Market Insights. That number is only expected to grow: Researchers forecast spike to $5.6 billion in the next decade.
What makes oat milk so popular? For one, it's an option for those who are shifting away from consuming dairy, be it for allergies, lactose intolerance or just personal preference. And as the name would suggest, it offers "some of the same benefits from oat milk as you'd get from oats," registered dietitian Jamie Nadeau tells USA TODAY.
"Some oat milks have a couple of grams of fiber per glass, which is important for gut health, digestion and can even benefit cholesterol levels," Nadeau says.
Is oat milk really the most healthy milk option? Here's what nutrition experts say.
Are there any negatives to oat milk?
If you're watching your sugar intake, be wary of the added sugar content in oat milk: If you aren't buying unsweetened oat milk, one serving of certain brands could include upwards of 12 grams of added sugar.
The U.S. Department of Agriculture's (USDA) Dietary Guidelines for Americans recommends people over the age of 2 limit added sugars to less than 10% of their total calories — so for someone eating 2,000 calories a day, they shouldn't be consuming more than 50 grams of sugar daily. The American Heart Association's guidelines are even more restrictive: less than 24 grams of added sugar for women and less than 36 for men.
If sugar isn't something your doctor has suggested you keep an eye on, Nadeau says oat milk is "a great option if you're looking for a dairy-free milk alternative."
What is oat milk, anyway?Everything you need to know about the trendy milk substitute
Is oat milk healthier than regular milk?
Both oat milk and cow's milk are usually good sources of calcium and vitamin D, which are both "beneficial for bone health," Nadeau says.
But when it comes to oat milk versus regular milk, Nadeau points out that regular cow's milk is "naturally more nutrient-dense than milk alternatives," including oat milk.
Especially considering the difference in protein between the two options, it makes sense. "Oats are not a high-protein food," Nadeau says. So oat milk doesn't contain as much protein as regular milk ( roughly three vs. eight grams of protein in a cup, respectively, according to the USDA's food database).
Dubbing a food "healthy" or "unhealthy" requires a lot of context, because the definition of "healthy" depends on each person's specific needs. If you're lactose intolerant, or even just enjoy the taste of oat milk, that might be the best option for you. If you're looking to up your protein, calcium and vitamin D intakes, maybe you opt for cow's milk in your cereal or coffee.
What is the best milk alternative?Here's how to pick the healthiest non-dairy option
“The healthiest food in any category will depend on you, your budget, your culture, your health goals and so much more,” registered dietitian Miranda Galati previously told USA TODAY. “It’s amazing to make more nutrient-dense choices when possible, but choosing the more processed or convenient option isn’t always a bad thing either. As a registered dietitian who wants you to build a healthy lifestyle that lasts, I’d recommend ditching the idea that there’s a healthiest version of anything.”
This article contains affiliate links. If you click on a link and make a purchase, we may earn a commission at no extra cost to you.
Shop top-rated related products:
- Mueller Pro-Series All-in-One,12-Blade Mandoline Slicer
- Frigidaire Retro Mini Fridge Cooler for 6 Cans
- Bentgo Classic Adult Bento Box, All-in-One Stackable Lunch Box Container
- Rubbermaid Brilliance Food Storage Containers, Set of 5
- Homwe 3-Pack Cutting Boards for Kitchen
- OXO Good Grips Vegetable Chopper
- Cuisinart Salad Spinner
- QiMH Collapsible Kitchen Colander, Set of 3
- Pyrex Glass Mixing Bowl 3-Piece Set
- Cuisinart 12-Piece Colorful Kitchen Knife Set
veryGood! (7)
Related
- From family road trips to travel woes: Americans are navigating skyrocketing holiday costs
- ‘Black Panther’ performer Carrie Bernans identified as pedestrian hurt in NYC crash
- What's open today? New Year's Day hours for restaurants, stores and fast-food places.
- 1,400-pound great white shark makes New Year's appearance off Florida coast after 34,000-mile journey
- Selena Gomez's "Weird Uncles" Steve Martin and Martin Short React to Her Engagement
- Nutramigen infant formula recalled due to potential bacteria contamination
- The First Teaser for Vanderpump Villa Is Chic—and Dramatic—as Hell
- Spaniard imprisoned in Iran after visiting grave of Mahsa Amini arrives home after release
- 'No Good Deed': Who's the killer in the Netflix comedy? And will there be a Season 2?
- Horoscopes Today, January 1, 2024
Ranking
- Louvre will undergo expansion and restoration project, Macron says
- Influencer Cara Hodgson Lucky to Be Here After Being Electrocuted in Freak Accident
- Washington respect tour has one more stop after beating Texas in the Sugar Bowl
- Dry January tips, health benefits and terms to know — whether you're a gray-area drinker or just sober curious
- South Korea's acting president moves to reassure allies, calm markets after Yoon impeachment
- Hong Kong prosecutors allege democracy publisher Jimmy Lai urged protests, sanctions against China
- Trial of man charged with stabbing Salman Rushdie may be delayed until author’s memoir is published
- Coach-to-player comms, sideline tablets tested in bowl games, but some schools decided to hold off
Recommendation
Realtor group picks top 10 housing hot spots for 2025: Did your city make the list?
Coach-to-player comms, sideline tablets tested in bowl games, but some schools decided to hold off
Cherelle Parker publicly sworn in as Philadelphia’s 100th mayor
These jobs saw the biggest pay hikes across the U.S. in 2023
Louvre will undergo expansion and restoration project, Macron says
Coach-to-player comms, sideline tablets tested in bowl games, but some schools decided to hold off
Butt-slapping accusation leads to 20 months of limbo for teen in slow-moving SafeSport Center case
Things to know about Minnesota’s new, non-racist state flag and seal