Ingredient

Get to Know Oat

It’s delicious, good for the environment and nutritious

Milk

BY IZZY GRAVANO

Oat milk first made waves in 2018, and while some people may have considered it a short-lived phenomenon, it appears oat milk is here to stay. While the most common milk substitutions for those who are lactose intolerant (or those who choose not to drink dairy milk) include rice milk or soy milk, oat milk has hit the scene as the more environmentally friendly and creamier version that can live up to the needs of specialty coffee drinks and recipe substitutions alike. It also has the added bonus of being free of allergens such as soy, lactose, nuts and gluten. (Note: If you follow a gluten-free diet, always check to see that the oat milk is safe for you in case it was produced on any equipment shared with wheat products.)

Oat milk is simply made by soaking oats in water and then blending and straining the liquid “milk” that remains. That might not sound creamy, but it is. Because oats can absorb so much water, when they are blended finely enough, more of the actual oat passes through the straining process. It’s a more sustainable alternative to other kinds of milk that have strenuous production processes: Nut milks require enormous amounts of water to grow nuts—it takes about 383 percent more water to produce one pound of almonds versus one pound of rolled or flaked oats, according to the Huffington Post—and dairy milk includes taking care of cows and their waste.

Like any food you buy, you might have a preference for brands, textures and tastes. Knowing what you like is key for selecting oat milk. Some brands are milkier and creamier, some are sweeter, and some are more stripped down without flavors, sweeteners and preservatives. Some companies that produce commercially available oat milk also use specific milling procedures, temperature controls and homegrown harvesting practices, too. If you’re new to oat milk, though, don’t worry: Overall, oat milk has similar tastes and textures, and it’s good for you at the same time.

In terms of nutrition, oat milk averages 90 calories per serving (without any added flavoring or sweeteners), while soy milk has 110, rice milk has 120, and whole milk has 150 calories. (For all the skim milk lovers out there, rest easy knowing that it has 110 calories per serving.) Oat milk contains about 3 grams of protein in a 1-cup serving, compared with 8 grams in cow’s milk and 7 or 8 grams in soy milk. However, oat milk contains more protein than almond, rice or coconut milk, which all contain 1 gram or less per cup. For those watching carbs, unsweetened oat milk contains more—about 16 grams of carbs per cup— than unsweetened almond milk, which provides 1 gram of carbs per cup (As comparison, cow’s milk has about 11 to 13 grams of carbs per cup and soy milk has 3 to 15 grams, depending on the type.) Similar to other store-bought plant-based milk, oat milk also has added calcium, vitamins A and D, and riboflavin.

The most common uses for oat milk are ones you’d expect: as a stand-alone drink, blended in with coffee or tea, or in a bowl of cereal. Still, people—and companies and restaurants—are getting more ambitious with the ingredient, adding it to items like frozen treats or even pasta sauce. While oat milk is not typically referenced as a substitution in many recipes, some chefs say that it is a better option than other plant-based milks due to its simple flavor. Some easy recipes to test out their theory are smoothies, soups or baked goods.

Whether you choose to enjoy a variety of milk sources from now on or decide to go all oat milk, all the time, simply know that whenever you have a glass, you’re partaking in an ingredient that’s nutritious, environmentally friendly and, hopefully, delicious. 