What are the best healthy oat milk brands available in 2023?

One surprising fact about oat milk is that it contains about 50% more calcium than cow's milk when fortified.

The calcium in oat milk is crucial for bone health, and fortified options make it a suitable alternative for those seeking non-dairy sources of this mineral.

Oat milk has a naturally creamy texture, which comes from the beta-glucans present in oats.

These soluble fibers increase the viscosity of liquids, providing a satisfying mouthfeel that often mimics that of whole milk.

Many oat milk brands use a process called enzymatic hydrolysis, which breaks down starches into simpler sugars.

This process enhances sweetness without the need for added sugars, making some oat milks lower in calories while still tastefully appealing.

Compared to almond milk, oat milk tends to have a lower environmental impact due to the water-intensive nature of almond farming.

It takes approximately 1,900 gallons of water to produce just one almond, while oats require substantially less water to cultivate.

Unlike many other plant-based milks, oat milk contains a significant amount of carbohydrates—about 13-16 grams per cup.

These carbohydrates come primarily from the starch in oats, providing a source of energy, which can be beneficial for athletes or those with higher energy needs.

The fiber content in oat milk is noteworthy; some brands deliver around 3 grams of soluble fiber per serving.

Soluble fiber is proven to aid in digestive health by promoting the growth of beneficial gut bacteria.

Some oat milk brands, like Oatly, are recognized for their sustainability practices.

Oatly claims to have a lower carbon footprint than dairy milk, largely due to the efficiency of oats’ growth and the elimination of methane emissions typically produced in the dairy industry.

A study published in the journal "Foods" suggested that oat milk has a similar impact on blood sugar levels as almond milk.

Both types do not cause significant spikes in blood glucose, making them suitable options for people managing diabetes.

Oat milk can support heart health because it contains substances known as avenanthramides, which are antioxidants found only in oats.

These antioxidants may help lower blood pressure and reduce inflammation.

The pH level of oat milk is typically closer to neutral (around 6.0 to 7.0), which may be less likely to cause acid reflux symptoms compared to more acidic plant-based milks like soy or coconut.

Oat milk is a good source of B vitamins, particularly B2 (riboflavin) and B12 when fortified.

These vitamins are essential for energy production and maintaining healthy red blood cells, making oat milk a nutritious choice for vegans or those with dietary restrictions.

Some brands capitalize on adding nutrients like DHA (Docosahexaenoic acid) to their oat milk.

DHA is an omega-3 fatty acid crucial for brain health, especially important for children and pregnant women.

The process of making oat milk often involves soaking, blending, and straining oats, which can yield varying results in texture and taste depending on the method used.

Brands may offer different formulations (e.g., extra creamy) to cater to consumer preferences.

Due to its relatively higher carbohydrate content, oat milk can act as a natural emulsifier in recipes, which helps stabilize mixtures like salad dressings and sauces, providing both flavor and consistency.

While oat milk contains no cholesterol, some brands incorporate healthy oils such as sunflower or canola in their formulations to enhance mouthfeel and provide some fat content, which can improve absorption of fat-soluble vitamins.

Allergies to oats are quite rare compared to allergies associated with soy or almond.

This makes oat milk a potentially safer alternative for individuals with common nut allergies.

Some nutrition experts emphasize choosing organic oat milk to avoid glyphosate, a herbicide commonly used on conventional oats that has raised health concerns.

Organic certification indicates that the oats used are not treated with these chemicals.

Oat milk can be used in baking as a one-to-one substitute for dairy milk.

Its natural sweetness helps sweeten baked goods while still imparting the necessary moisture for proper texture.

The FDA and EFSA allow for the addition of certain vitamins and minerals to plant-based milks, including sodium and potassium fortifications, which can help target specific nutritional gaps in diets, especially for those switching from cow’s milk.

Emerging trends in oat milk production are pivoting toward sustainability with innovations like package recycling programs and renewable energy usage in manufacturing processes, contributing positively to the overall environmental impact of oat milk consumption.