Wait, Is Oat Milk Bad For You Now? Nutritionists Have Thoughts.

Concerns over calories, carbs and sugar have caused some to rethink the popular plant-based beverage.

After years in the “health halo” spotlight, some consumers are starting to question whether oat milk is all it’s cracked up to be. In the grocery aisle and in line at the coffee shop, folks are wondering if soy, almond, rice pea — or even regular old cow’s milk — are better options.

Most of us aren’t even sure how they manage to milk those tiny flakes of oats. Happily, nutritionists are here to clear up the confusion.

“Oat milk is created by milling whole oats, adding water and enzymes and filtering the liquid from the solids in a centrifuge,” explained registered dietitian nutritionist (RDN) Vicki Shanta Retelny. “Oat milk must be fortified with calcium, iron, vitamin A and vitamin D to make it nutritionally comparable to cow’s milk.”

Even with so many other options, some nutritionists remain fans. “My favorite plant milk happens to be oat milk,” said RDN Andrea Mathis. “I love its naturally creamy texture and how it adds a great source of fiber to my smoothie recipes.”

Texture is one benefit, and ecology is another. “One of the big draws of oat milk is that it appears to be more environmentally sustainable than some other types of plant-based beverages, requiring less water and producing less waste,” said registered dietitian (RD) and naturopathic doctor Jennifer Salib Huber. RDN Tamar Samuels noted that oat milk is also popular for what it doesn’t have — nuts or dairy.