Is Oat Milk Good for Weight Loss?

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

is oatmilk good for weight loss

“Is oat milk good for weight loss?”

Sometimes, to get fit and healthy, people try out a lot of different products to see if there’s anything different.

So, that was me, the other week.

I had some oat milk, just to see what it is all about. I was looking for a possible alternative to dairy and was seeing a lot being written about oat milk, I figured I had to give it a go. It was fresh, cold, and thick. I didn’t like it much at first, but quite surprisingly my son drank it all up while I ate my breakfast. He loved the taste and said he would love to bring some with him when we visit his grandma.

What Exactly Is Oat Milk?

Oat milk is a plant-based milk alternative that’s made by soaking oats in water, blending them with water and some other ingredients, and then straining out the excess liquid. It has a creamy texture and a mild taste that’s quite similar to cow’s milk.

It also contains more protein than almond milk and soy milk—which makes it an excellent option for people who are looking for something other than cow’s milk but still want a protein-rich beverage.

Oat milk is high in fiber and low in saturated fats, which makes it healthier than many other types of dairy products. It also contains fewer calories than most other types of plant-based milk—about 308 calories per serving (one cup).

How Is Oat Milk Made?

The process of making oat milk involves soaking the oats in water until they swell up and release their natural sugars. Then they’re blended with water and pressed through a sieve to separate out the solids and give you a creamy liquid.

What Are Oat Milk’s Health Benefits?

Is oat milk good for you? What are the benefits of oat milk?

Oats are high in fiber, which helps to keep your digestive system running smoothly. But since most oat milk brands contain sweeteners like cane sugar or honey (or both), it’s not a great choice if you’re trying to lose weight. In fact, if you’re trying to lose weight, it’s best to avoid all sweetened dairy milk alternatives like soy milk and almond milk as well since they tend to be high in added sugars.

Whether or not oat milk is good for you depends on what kind of diet you’re following. It can be part of a healthy diet if you’re looking for more fiber or have trouble digesting grains—but it’s not necessarily something that will help you lose weight or improve your overall health.

oat milk

Here are some benefits of oat milk:

  • Oat milk is naturally lower in calories than other types of plant-based milk, which makes it a good choice for those looking to manage their weight.
  • It also contains more fiber than almond milk and other plant-based alternatives, helping you feel fuller for a long period and reducing cravings.
  • Oats are a great source of soluble fiber and can help to lower cholesterol levels.
  • Oat milk is also a good source of vitamin E, calcium, and riboflavin (vitamin B2).
  • Oat milk can be used in place of dairy milk in any recipe, but it’s especially good in smoothies or hot chocolate.
  • Oats are also high in antioxidants called phenolic acids that help fight free radicals in your body and reduce inflammation throughout your body (which can lead to increased fat storage).

Is Oat Milk Nutritious?

Oat milk nutrition facts show that it contains fiber, but is low in calories and protein. A cup of oat milk provides around 2 grams of dietary fiber, which is already a portion of the recommended daily intake of 20 grams per day.

The reason why oat milk has so much more fiber than other types of non-dairy milk is that it contains soluble fibers (beta-glucan) which have been shown to help lower cholesterol levels and reduce blood pressure. That’s why some people use oat milk as part of their diet when trying to lose weight or control their blood pressure levels – because it helps keep your digestive system healthy, too.

Does Oat Milk Make You Gain Weight?

Oat milk is a great alternative to other milk, especially if you’re trying to lose weight. It’s packed with fiber and nutrients, and it’s also low in calories.

But does oat milk help you gain weight?

How can something that’s so low in calories actually cause you to gain weight?

The answer lies in the sugar content of oats. The sugar in oats is often referred to as a “complex carbohydrate,” which means it takes longer for your body to process than other foods. Complex carbohydrates are found in whole grains and starchy vegetables like potatoes and squash, so they provide a lot of energy over time—but they don’t affect blood sugar levels as quickly as simple sugars.

This means that when you consume complex carbohydrates (like those found in oat milk), your body converts them into glucose more slowly than simple carbs like white bread or table sugar (sucrose).

So, if you are keying in searches for foods that help you gain weight by adding in a few more calories, or bulking up such as what foods make your thighs bigger, oat milk could be a great addition to your daily menu.

Does Oat Milk Help You Lose Weight?

If in your weight loss efforts, you are geared towards healthy eating, or adapting a new diet program such as a vegan diet, or something like a Kylie Jenner weight loss diet plan, or maybe going after a traditional Japanese diet, you can make oat milk one of your staples.

checking weight on a scale

Oat milk is a great choice for weight loss because it contains a lot of fiber and protein, which help you feel full and satisfied. It also has a low-calorie count and is fat-free, so when you add it to your diet, you won’t be adding any excess calories.

As far as weight loss goes, oat milk has some amazing benefits that can help you reach your goals. Here are some of them:

  • Oat milk contains several essential vitamins and minerals, including calcium and iron. These two nutrients are essential for maintaining healthy bones and muscles.
  • Oat milk also contains B vitamins like riboflavin (B2) and thiamine (B1). Riboflavin helps convert food into energy while thiamine helps with brain function.
  • Oat milk has high levels of fiber which helps fill you up for longer periods of time so you don’t overeat or crave foods that aren’t good for your body. Fiber also helps lower blood pressure by slowing down digestion rate resulting in fewer blood sugar spikes.

Does Drinking Milk at Night Make You Fat?

What is the best time to drink milk for weight loss?

The best time to drink milk for weight loss is right before bed. Milk contains tryptophan, which helps you sleep better and lose weight. This is because tryptophan converts into serotonin, which helps you relax, fall asleep faster, and sleep more deeply. That’s why it’s important to drink milk at least an hour before bedtime so that your body has time to convert it into serotonin.

Truth or “Dairy”: Frequently Asked Questions on Oat Milk

Can Oat Milk Make You Fat?

Whether you’re lactose intolerant or just on a dairy-free diet, oat milk is a tasty alternative to cow’s milk. But can it make you fat?

If you’re a vegan or just trying to cut out dairy, oat milk is a great option for adding to your coffee in the morning. Unlike other non-dairy milk, oat milk has been shown to be high in fiber and low in sugar. It also contains more protein than regular milk — 4 grams per cup versus 3.4 grams for whole milk. Plus, it’s easy on your digestive system so you can drink it even if you have an allergy or intolerance.

But there are some downsides to drinking oat milk that everyone should know about before they start sipping away. First of all, even though it’s lower in calories than cow’s milk (only 130 calories per cup, while cow’s milk has 149), it still has an impressive amount of carbs (15 grams per cup). And even when those carbs derive from healthy sources, like oats and soybeans, they still count toward your daily total.

Which Is the Best Milk for Weight Loss?

Milk is a great choice for weight loss. It has lots of vitamins and minerals, protein, and healthy fats that help you feel full and satisfied. Plus, milk is loaded with calcium, which helps keep your bones strong.

So which milk should you choose?

woman drinking milk

Here’s how to choose the best milk for weight loss:

  • Look for low-fat or skim milk. Studies show that people who drink low-fat or skim milk are more likely to lose weight than those who drink whole milk or other types of milk.
  • Choose fortified skim milk (such as 2% or 1%) over regular skim milk if possible because it contains more vitamins and minerals than regular skim milk does.
  • If you’re trying to lose weight and don’t like the taste of skim milk, try switching to flavored varieties such as chocolate or strawberry soymilk instead of drinking whole cow’s milk or other types of unflavored cow’s milk (like organic).

While you’re at it, add a supplement that will support your gut health, such as Optima. A healthier gut helps you in eliminating waste in your body, and further assists you in your weight loss goals.

Is Oat Milk Better Than Cow’s Milk for Weight Loss?

Oat milk is a great alternative to cow’s milk. It’s made from oats, which are high in fiber and low in sugar, so it’s a good choice if you’re trying to lose weight.

However, it’s not necessarily better than cow’s milk for weight loss. Both are good options when it comes to shedding pounds, but they have different nutritional profiles and can be used in different ways.

Oat milk has more protein than regular milk, which can help you feel full longer. Protein also helps build muscles and maintain lean mass while you’re losing weight. Cow’s milk has less protein but more calcium than oat milk, which helps build strong bones that can prevent osteoporosis later on in life.

Is Oat or Almond Milk Better for Weight Loss?

The answer is that it depends.

Oat milk is a great choice if you’re looking to lose weight. It’s high in fiber and protein, which helps keep you full longer and keep your blood sugar levels stable. It also has a lower calorie count than most other types of dairy products.

Almond milk is higher in calories than oat milk, but it’s still lower in calories than cow’s milk and soy milk. It’s also rich in calcium and vitamin D—two nutrients that are critical for bone health and normal weight maintenance.


After reviewing all the facts, oat milk seems like a great alternative to other milk options that are out there. It has many of the same nutritional qualities but also has a few extra perks that may make it even better for you. All in all, it is a good choice for those seeking alternatives to milk products.

There are some compelling reasons why oat milk can work well as a weight loss aid (for example, it is low in calories and high in nutrients), but remember that the outcome of a diet is a result of many things, including your own willingness to stick to a healthy eating plan and add some exercise into your routine. Progress in weight loss is only possible if you make it something sustainable for you.

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