Is Organic Oat Milk Good for You?

A quiet revolution brews in the cups and kitchens of health-conscious individuals everywhere. This revolution is creamy, plant-based, and sustainably sourced — welcome to the world of organic oat milk. 

The darling of baristas and a staple in many health-savvy households, organic oat milk is more than just a trend or a preference – it's a testament to our evolving understanding of what it means to nourish our bodies and care for our planet. 

Today, we delve into the heart of this question: Is organic oat milk truly good for you? Let's unfold the layers of this plant-based phenomenon, exploring its health benefits, environmental impact, and its place in your balanced lifestyle.

What is Oat Milk?

At its core, oat milk is a delightful and sustainable plant-based alternative to traditional dairy milk, crafted to cater to various tastes and dietary preferences. Its rise in popularity is a nod to a growing global appetite for health-conscious and environmentally-friendly food choices. Let's delve into the basics of how oat milk is made and explore its different varieties.

The Basics: How Oat Milk is Made

The journey of oat milk from field to glass is a blend of simplicity and science. It starts with whole oats, which are soaked in water to soften and release their natural enzymes. This process helps break down the starches, turning them into a milky liquid. The mixture is then blended and strained, separating the oat pulp from the creamy milk. The result is a smooth, naturally sweet beverage that retains many of the beneficial nutrients found in oats, such as fibre and protein.

Homemade Oat Milk Recipe

Materials and Ingredients:

Or, if you’d like to keep it simple, you can pick up an Oat Milk Making Kit at GF Oats


  • 1 cup rolled oats (preferably organic)
  • 4 cups water (for blending)

Optional: Sweeteners like honey, vanilla extract for flavour and a pinch of salt to enhance taste



  • Measure 1 cup of organic oats.
  • If you prefer, you can soak the oats in water for about 30 minutes prior to blending. This can help reduce the sliminess but is not a mandatory step.


  • Place the oats in the blender.
  • Add 4 cups of water.
  • Optionally, add sweeteners like a tablespoon of maple syrup or honey, a splash of vanilla extract, and a pinch of salt.
  • Blend on high for about 30-45 seconds until the mixture looks milky and well combined.


  • Place your strainer or cheesecloth over the large bowl.
  • Pour the blended oat mixture through the strainer or cheesecloth to separate the milk from the oat pulp.
  • Use the spoon to gently press down on the oat pulp to squeeze out all the liquid. If using a cheesecloth, you can also gently squeeze the cloth.


  • Transfer the strained oat milk into your storage bottle or jar.
  • Refrigerate the oat milk. It should be good for up to 5 days. Remember to shake well before each use, as it may separate over time.

Using the Leftover Oat Pulp

  • Don't throw away the leftover oat pulp! It can be added to smoothies, baking recipes, or even homemade granola.

And there you have it, your very own homemade oat milk! This process is not only cost-effective but also allows you to control the ingredients, ensuring a natural and healthy product. Enjoy your oat milk in coffees, cereals, or simply by itself! 

Nutritional Profile of Oat Milk

Oat milk typically contains:

  • Fibre: Especially beta-glucan, known for its heart-health benefits.
  • Protein: Though not as high as soy milk, it offers a decent amount.
  • Vitamins and Minerals: Often fortified with calcium, vitamin D, and sometimes B vitamins.

Calorie Content and Comparison with Other Plant Milks

Oat milk generally has more calories than almond or rice milk but fewer than soy or cow's milk. The calorie content can vary, especially between sweetened and unsweetened varieties.

Health Benefits of Unsweetened Oat Milk

Unsweetened oat milk is a healthier choice as it lacks added sugars. It retains the natural nutrients of oats and is often lower in calories, making it suitable for weight management.

Oat Milk and Gluten Sensitivity

While oats are naturally gluten-free, cross-contamination can occur during processing. For those with gluten sensitivity, it's crucial to choose oat milk labelled as gluten-free to avoid any potential gluten exposure.

Oat Milk and Heart Health

Oat milk contains beta-glucans, a type of soluble fibre that helps lower bad LDL cholesterol, thus supporting heart health. Regular consumption of beta-glucans is associated with improved heart health.

Oat Milk and Bone Health

Fortified oat milk can be a good source of calcium and vitamin D, two nutrients essential for bone health. It's a viable alternative for those who avoid dairy but still want to support their bone health.

To learn more about how you can include oats in your diet and experience the benefits, check out our blog or get in touch with our team today.
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