Is Oat Milk Good for You? Nutrition, Benefits & How to Add it to Your Diet

When the popularity of Nut Milk took off in the early 2010s, Oat Milk wasn’t far behind. And while Almond Milk deserves credit for taking Plant-Based Milk mainstream and beyond the usual soy and rice milk options, Oat Milk is now a top dairy-free favorite, too.

So you’ve already realized that oats aren’t just for breakfast, right? Here are some cool oaty facts to get you thinking:

• Oats first came to North America from Europe on wooden ships. Their success in northerly climates, as found in Russia and Scandinavia, made them a hardy fixture of the Great Plains and Canadian prairie.
• Scottish farmers traditionally fertilized oats using smoked straw from their cottages’ thatched roofs, believing it made people strong and clear-headed.
• Oats even have skin-soothing properties, showing up in many popular cosmetic products! But while the benefits of oats stretch far beyond nutrition, we still think they’re better as Oat Milk in your glass!
• Humans only eat 5% of oats grown worldwide; horses eat most of them. 

OAT MILK NUTRITION: IS OAT MILK GOOD FOR YOU?

It is if you buy it from Elmhurst! Oat Milk is a nut, soy, and dairy-free beverage, making it an exceptional choice if you have a lactose intolerance or are following specific dietary restrictions.

With Elmhurst, you get only natural ingredients. No unnecessary nasties like thickeners or gums.

What’s more, you can take your Oat Milk as you like it, with Sweetened, Unsweetened, Flavored, and Barista varieties available. 

Still curious about Oat Milk nutrition? We’ve compared Elmhurst to other brands, so you don’t have to.

Here’s how the rest of the market measures up to Elmhurst per 8 fl oz serving:

Calories

Unsweetened: Other brands’ typical range - 80-100 kcal / Elmhurst: 100 kcal

Sweetened: Other brands’ typical range - 90-130 kcal / Elmhurst: 100 kcal

Fat

Other brands’ Oat Milk can have anything from 1.5 to 7g fat, predominantly monounsaturated / Elmhurst: 1.5 - 2.5g, depending on the variety.

Carbs

Unsweetened: Other brands’ typical range - 9-14g carbs / Elmhurst: 17g

Sweetened: Other brands’ typical range 14-25g carbs / Elmhurst: 18g

Protein

Other brands’ Oat Milk typically contains 1-4g protein / Elmhurst: 3-4g protein.

WHY IS THERE SUCH A DIFFERENCE IN OAT MILK’S NUTRITIONAL VALUE BETWEEN BRANDS?

The main reason is how different brands produce their Oat Milk. Turning oats into creamy milk typically involves soaking and blending steel-cut or rolled oats with water, then straining any leftover granular pieces to ensure a smooth product. While well-intentioned, this last step also results in the disposal of many of the oats’ nutrients, lowering the nutrients in the Oat Milk.

So what do brands do?

They add sugar, thickening agents like starches and gums, and oils to get the flavor and texture they want, and they’ll add synthetic versions of essential vitamins to give their Oat Milk nutritional value.

HOW ELMHURST DOES OAT MILK DIFFERENTLY

At Elmhurst, we believe nature can provide everything we need to thrive. Our patented HydroRelease™ Method transforms oats into thick, tasty, and creamy milk while keeping all the nutritional value intact. 

We don’t need to add anything else because the oats' natural sweetness and creaminess are still there! So you get up to 20g of wholegrain oats in every serving, and all the good stuff - calories included! - comes straight from our natural ingredients.

The result? 

Our Unsweetened Oat Milk is made with just three ingredients (filtered water, whole grain oats, salt), and our Sweetened Oat Milk and Barista Oat Milk varieties have just five ingredients (filtered water, whole grain oats, cane sugar, salt, and natural flavors or dipotassium phosphate). 

Plus, the oats we use are certified gluten-free, so you can enjoy our Oat Milk if you suffer from a gluten sensitivity or celiac disease.

OAT MILK BENEFITS

How Oat Milk is made really matters when it comes to its nutrition and benefits. 

That’s why you should always check the nutritional information, specifically the ingredients list, to ensure you’re really getting a healthy alternative to dairy milk.

Here are some of the benefits of Oat Milk you can enjoy by adding it to your diet:

Packed with antioxidants. 

Think of antioxidants as your body’s little protectors. Ours, from real oats, can help support good circulation and may even help keep your cholesterol levels in a healthy balance.

Excellent source of soluble fiber (hello, beta-glucan!)

Beta-glucan is a special, soluble fiber that helps keep your gut happy. Your good bacteria LOVE beta-glucan! It can also support healthy cholesterol levels, keep your blood sugar levels stable, and help you feel fuller for longer.

Contains insoluble fiber, too! 

This is what you need to help keep your digestive system running healthily and regularly.

DOES OAT MILK HAVE THE SAME BENEFITS AS OATMEAL?

It sure can with Elmhurst!

The Whole Grains Council defines an oatmeal serving as 16g of whole grains, and also verifies that our Oat Milk packs 20g of whole grains per glass!

And, thanks to our patented HydroRelease™ Method, you know you’re getting all that whole grain goodness and nutrition, however you choose to enjoy it.

Speaking of recipes…

CHECK OUT OUR FAVORITE OAT MILK RECIPES

We all know oats are amazing for breakfast, but why stop there?

Elmhurst’s very own Chef Tristan Hall has shared some tasty and healthy recipes using our versatile Oat Milk range to help spark your creative juices.

OATMEAL RAISIN PROTEIN BITES

(Serves 5-6)

INGREDIENTS

• 4 Tbsp Elmhurst Milked Oats
• 1 ½ Cups Rolled Oats
• ½ Tsp Ground Cinnamon
• ½ Cup Vanilla Protein Powder
• 1 Tsp Vanilla Extract
• ⅓ Cup Raisins
• 3 Tbsp Blue Agave Syrup
• 1 Tbsp Chia Seeds
• ¼ Cup Peanut Butter, Organic

PREPARATION

• In a food processor, combine oats, chia seeds, cinnamon, and protein powder until well combined
• Add peanut butter, agave, vanilla extract, and raisins. The mixture might be slightly crumbly - no problem if so!
• Slowly add in Elmhurst Milked Oats
• Roll the mixture into 18 teaspoon-sized balls
• Place in the freezer for 15 minutes to firm up and enjoy!

CARROT CAKE GRANOLA SMOOTHIE

(Serves 2)

INGREDIENTS

• 2 Cups Elmhurst Unsweetened Milked Oats
• ¾ Cups Carrots, Grated and Shredded
• ½ Cups Rolled Oats
• ¼ Cup Flax Meal
• ½ Tsp Cinnamon
• ¼ Tsp Ginger
• ¼ Tsp Nutmeg
• 2 Tbsp Agave Nectar (May Substitute Maple Syrup)

PREPARATION

• Place all ingredients in a blender and pulse until combined. Continue to blend until smooth and creamy. You may add more Elmhurst Unsweetened Milked Oats for a smoother and creamier texture.

• Serve chilled and enjoy!

SPICED CARROT CAKE OATMEAL

(Serves 1)

INGREDIENTS

• 1 Cup Elmhurst Oat Milk
• ¼ Tsp Vanilla Extract
• 2 Tbsp Dates, Pitted and Chopped
• 1 Tbsp Raisins
• ½ Cup Quick Oats
• ⅓ Cup Carrots, Peeled and Grated
• 1½ Tbsp Walnuts, Chopped
• 1 Tbsp Coconut Flakes
• ½ Tbsp Agave Syrup
• ⅛ Tsp Ground Cinnamon
• ⅛ Tsp Ground Ginger

PREPARATION

• Combine the Elmhurst Milked Oats, vanilla, and dates in a saucepan over medium heat.
• Simmer the ingredients and whisk to break up the dates.
• Once the dates have melted into the liquid, add the raisins and simmer for about a minute.
• Stir in the oats, grated carrot, ginger, cinnamon, and coconut. Cook for 5 to 10 minutes until it begins to thicken.
• Stir in agave syrup and enjoy!

OAT MILK LATTE

Sure, oatmeal and smoothies are fantastic. But Oat Milk really shines in coffee. Chef Tristan Hall has whipped up a stunning (and vibrant green!) matcha mint latte you’ve simply got to try.
(Serves 4)

INGREDIENTS

• 3 ½ Cups Elmhurst Unsweetened Milked Oats
• 1 ½ Tbsp Matcha Powder
• 1 Tbsp Vanilla Extract
• 3 ½ Tbsp Maple Syrup
• 1 ½ Cups Mint Leaves, Fresh (Can Substitute ½ Tsp Peppermint Extract)
• Fresh Mint Leave Sprigs, Garnish

PREPARATION

• In a blender, combine all ingredients. Pulse until combined. Blend until smooth, creamy, and frothy. You may add more Elmhurst Unsweetened Milked Oats for a smoother and creamier texture.
• Fill your favorite serving glasses with ice. Divide the mixture among serving glasses.
• Garnish with fresh mint leaves, serve chilled, and enjoy!