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Forget almond milk — here’s why oat milk is worthier of the hype

Not just for vegans.

While cow’s milk remains a dietary staple, alternative milks too now boast of a loyal following. Soy, almond, cashew, macadamia, rice, pea, hemp…the list of milks made from substitutes has been growing each passing year. The latest entrant is oat milk. Is it time to make it a breakfast table staple?

What is oat milk?

As the name suggests, it is made from oats. Extracted from whole groats or steel-cut oats, the milk is obtained by these oats being soaked in water, blended, and finally strained using a cheese cloth. The result is a milk creamy in texture, gluten- and lactose-free, vegan, and with minimal flavouring. It is also a great option for anyone with food allergies — oat milk is devoid of allergens typically found in nuts and soy.

Why is it worth the hype?

Of all the alternative milks available, almond has been the most popular one yet. Many initially passed over cow milk for soy and nut milks in order to reduce strain on the animals, and subsequently the environment. However, with as much as 7,302 litres of water required to grow half a kilogram of almonds, as compared to 1,097 litres for the same quantity of oats, people are switching once again.

Oat milk also has its neutral flavour and thicker consistency going for it. Closer to that of cow milk, it makes for a mean cup of coffee. It’s also catching on with independent coffee shops and baristas, this is because of its fat content, which allows for it to steam nicely, and not curdle in iced drinks. When pitted against almond milk, it certainly wins, as the former has a strong nut flavour, as well as tends to form chunks when used for cold beverages.

Image Credit: Mae Mu/Unsplash


When it comes to nutrition, oat milk has more fibre than cow milk. It is naturally high on vitamins and minerals, such as vitamin A and D, iron, and calcium; and is cholesterol-free, and low in fat content. However, one catch would be that since it is made from carbohydrates, oat milk has higher sugar content, tagging it as a ‘proceed with caution’ for anyone with irregular sugar levels.

All in all, it does make for a rather healthy cup of milk, not much of a surprise considering oats have been the go-to power breakfast for decades. For a glimpse into what you may be sipping, here’s an average of what one cup of oat milk brings: 25 percent of recommended daily intake of vitamin D, 35 percent for calcium, 2 grams fibre, nominal saturated fats, 4 grams protein, 2.5 grams fat, and 130 calories.

Given the popularity of plant-based foods, people adopting veganism, the need for gluten- and lactose-free milk, not to forget the tendency of food trends catching on like wildfire, it seems like it’s here to stay.

This article first appeared on Lifestyle Asia India

Megha Uppal
Senior Associate Editor
An innate love for travel and food has translated into many a trips since childhood for Megha; it also fed her curiosity to know about local cultures. When not writing, she is on the lookout for three things: A great dark chocolate dessert, a beautiful pool where she can practice her backstroke, and art that she can save up for.