Studies on oats and oat milk show that they may offer several health benefits.
1. Vegan, as Well as Lactose-, Soy-, and Nut-Free
Oat milk is a sensible option for those with dietary restrictions.
Since it’s made from just oats and water, it’s vegan and free of nuts, soy, and lactose.
Though oats are also naturally gluten-free, they can be processed in the same factories as gluten-containing grains, which may contaminate the oats (4Trusted Source).
Still, some commercial oat milk brands are made with certified gluten-free oats. Always check the label to make sure your chosen product is gluten-free.
Alternatively, you can make homemade oat milk with certified gluten-free oats.
2. Great Source of B Vitamins
Oat milk is often fortified with B vitamins, such as riboflavin (B2) and vitamin B12.
B vitamins are essential for optimal health and linked to numerous benefits.
For instance, they may help elevate your mood, combat oxidative stress, and promote healthy hair, nails, and skin — especially if you’re already deficient in these vitamins (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
3. May Lower Blood Cholesterol
Oat milk is high in beta-glucans — a soluble fiber with heart health benefits.
Beta-glucans form a gel-like substance inside your gut, which can bind to cholesterol and reduce its absorption. This may help lower blood cholesterol levels — especially “bad” LDL cholesterol, which has been linked to heart disease (9Trusted Source, 10Trusted Source).
One study in men found that drinking about 3 cups (750 ml) of oat milk daily over 5 weeks reduced total blood cholesterol by 3% and “bad” LDL by 5% (1Trusted Source).
Another study observed that, on average, consuming 3 grams of oat beta-glucans daily lowered “bad” LDL blood cholesterol by 5–7% (11Trusted Source).
Interestingly, 1 cup (240 ml) of oat milk may provide up to 1.3 grams of beta-glucans.
4. Great for Bone Health
Oat milk is often fortified with calcium and vitamin D — which can benefit your bones.
Calcium is essential for strong and healthy bones because it’s the main mineral used to form them. A lack of calcium in your diet may cause your bones to become hollow and more likely to fracture or break (12Trusted Source).
Adequate vitamin D is just as important, as it aids the absorption of calcium from your digestive tract. A lack of vitamin D can stop your body from getting sufficient calcium, which may cause your bones to weaken, increasing your risk of fractures (12Trusted Source).
Commercial oat milk is also a good source of vitamin B12, which has been linked to healthy bones and a lower risk of osteoporosis (hollow and porous bones) (13Trusted Source, 14Trusted Source).
SUMMARYOat milk is low in allergens and irritants. Particularly fortified products are a great source of B vitamins, may lower blood cholesterol, and provide nutrients that support bone health.
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