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Health Benefits

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 Source6Trusted Source7Trusted Source8Trusted 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 Source10Trusted 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 Source14Trusted 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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