The pros and cons of oat milk: what are the benefits?

Oat milk is now the UK's bestselling non-dairy milk, surging past other plant-based rivals to become the nation's go-to for a vegan cappuccino or creamy porridge. 

Between 2019 and 2020, oat milk sales doubled in the UK, said the i news site, riding a wave of vegan-curious consumers attracted by its creamy texture and natural sweetness. There was a sharp fall-off in growth in 2023, suggesting that "the oat milk craze" had peaked, but it continues to be the most popular non-dairy option in many markets. In the US, oat milk's popularity is second only to almond milk. 

What are the benefits of oat milk?

 For people who love cow's milk but want to switch for ethical reasons, oat milk offers a similar creamy taste and consistency. Fans of an oat milk latte will also know it froths up into a foam comparable to the kind you'd get from cow's milk, which can't be said for all dairy alternatives.

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If you suffer food sensitivities or allergies, oat milk is your go-to – soya and almond milks' principal ingredients are common allergens. Oat allergies are rare in comparison, but consumers should always check the label for unexpected ingredients or cross-contamination risks.

In addition, pint for pint, oat milk "has a smaller carbon footprint than most of the alternatives", said The Independent, while cow's milk has a carbon footprint between 2.5 and three times larger than plant-based alternatives. 

Is oat milk the healthiest milk alternative?

If protein content is important to you, opt for soya milk, which is "closest nutritionally to dairy milk" and contains a similar amount of protein – around 8g per 250ml glass, said dietitian Susie Burrell for The Sydney Morning Herald.

Other milk alternatives may be better for people with a gluten intolerance, registered dietitian nutritionist Tamar Samuels told the Huffington Post, warning that, although oats are gluten free, oat milk is "typically processed in facilities that manufacture gluten-containing products". Many products also contained more sugar and oils than other milk alternatives, she added.

"While oat milk is delicious, unfortunately it's not the most nutritious option," registered dietitian Marissa Meshulam told the site. 

Is oat milk suitable for weight loss diets?

Compared to other plant milks on the market, oat milk is higher in calories, with up to 120 calories in a cup, so "keep an eye on your serving sizes", said Women's Health. 

Bryony Gordon in The Telegraph also credited cutting out oat milk with helping her lose 20lb. 

Carb-watchers should beware, too, as even unsweetened oat milk "can add up to 30g of carbs (a similar amount to two slices of bread) to your favourite coffee order", added Burrell in the Sydney Morning Herald. Those carbs include starch, which converts to sugar when consumed and causes a temporary spike in blood glucose levels. But "if you're not diabetic and otherwise eat well", take the panic-inducing headlines with a pinch of salt, wrote Vox's senior environmental reporter, Benji Jones. "It's normal for food to raise your blood sugar."

Is oat milk environmentally friendly?

 Estimates of environmental impact vary, but according to the BBC's "Sliced Bread" podcast, producing a litre of oat milk requires 12 times less space than a litre of cow's milk globally, and three times less in Europe. The figures are also persuasive for water consumption: a litre of oat milk requires five times less water than a litre of cow's milk, in Europe. 

That said, the sheer levels of demand for plant-based milk alternatives has an unavoidable environmental impact. The crop yields needed require "highly industrialised farming", said The Independent. When vast swathes of land are converted to production of a single crop, it creates a monoculture, "stripping out biodiversity and having a detrimental effect on pollinators".

However, it's all relative. For instance, while rice and almonds require less growing space than oats, they both require substantially more water. And all dairy alternatives require significantly less land and water than raising dairy cattle.

Are there any health dangers with oat milk?

The increased availability of plant-based milks in cafes and supermarkets in recent years has been a boon for those with lactose intolerance. However, oat milk is especially friendly to those with food sensitivities or allergies.

Soy milk and almond milk are among the best-selling milk alternatives, but their principal ingredients are also common allergens. Oat allergies are rare, in comparison. But consumers should always check the label first for unexpected ingredients or cross-contamination risks.