Is Oat Milk Good for Weight Loss? – Learn the Truth!

 by Dr. Steve Hruby, D.C.

I’m a fitness advocate with a holistic approach to health, wellness, and longevity. I’ve walked the walk since 2009 - using my personal development methods to unleash the fitness champ within you.

  Fact Checked
 by Rhealyn Celestial
Reviewed by Rhealyn Celestial

I’m a researcher, and I’m also a full-time mom. I spend my weekdays crafting thoughtful articles for small businesses, and my weekends with my son learning about the world together

Oat milk has recently emerged as the preferred non-dairy milk among people who avoid dairy in their diets.

You’re undoubtedly already familiar with common non-dairy milk substitutes, including soy, almond, cashew, and coconut milk. But is oat milk good for weight loss? 

Yes, oat milk is a good diet for a smaller waist since it ranks among those beverages with a low fat and calorie content. Consume moderately and avoid sweetened oat milk because it adds extra calories and unhealthy sugars.

Many experts recommend oat milk to lose weight. Given that it’s completely dairy-free, it’s hence perfect for people avoiding dairy.

To learn the answers to your questions about oat milk and how it can help you lose weight, continue reading.

How Is Oat Milk Made?

You can make it yourself. You need oats, freshwater, a blender, and a strainer to brew oat milk.

Any kind of oat can be used for this recipe, and you can strain it with a cheesecloth, strainer, napkin, or nut milk bag.

The procedure is as follows:

  1. Simply let one cup of oats soak in water for thirty to sixty minutes.
  2. Add half a cup of oats and some cold water to your blender. Blend for approximately twenty to thirty seconds.
  3. Afterward, affix your tea towel or strainer to the opening of a dish or pitcher. Once fastened, slowly pour the oat slurry over the fabric to prevent overfilling. 
  4. Regularly squeeze the substance of the tea towel until all the liquid has been extracted. Be careful not to crush too firmly since this may extract more starch than you intend, resulting in thick and sticky oat milk.
  5. Finally, pour your oat milk into a container with a tight seal and keep it in the refrigerator for up to a week. 

Remember that homemade oat milk won’t keep as long because, unlike retail brands, it doesn’t contain preservatives.

Oat Milk’s Health Benefits

#1 Promotes Satiety 

Because of its high protein and fiber content, oat milk keeps you feeling fuller for longer. This helps promote weight loss and improve appetite control.

#2 A Rich Source of Iron

Approximately 10 percent of the essential iron intake is available in a glass of oat milk. As a result, it provides vegetarians and vegans with a good dose of iron when they might otherwise be lacking it. 

#3 A Great Strategy for Keeping Your Cholesterol Levels in Check

Oats contain beta-glucan. This is a soluble fiber that helps keep levels of cholesterol within a normal range. Beta-glucans are preserved whenever oats are converted to oat milk or other oat drinks.

Cons of Oat Milk Consumption

  1. It has many more calories than other cow milk substitutes because it has more natural sugars.
  2. Beware of certain oat milk brands that have a reputation for increasing the sugar content of their product during processing.
  3. It contains one of the least protein levels of all the milk substitutes despite being high in protein relative to water. So, if you’re a vegan looking for protein, choosing a different kind of milk would be best.
pouring milk into glass

Does Oat Milk Make You Gain or Lose Weight?

Does oat milk make you gain weight or lose it? Since oat milk is high in fiber and low in calories and fats, it can be helpful in your weight loss journey.

Oat milk makes you feel less hungry by slowing down the emptying of your stomach. This means you fill up quickly and longer, leaving little room for snacking.

Feeling full also helps with portion control. The less you eat, the more likely you will lose weight due to lower calorie intake.

Which Milk Is Best for Losing Weight?

The best milk substitutes for losing weight are made from plants such as almonds, cashew, hemp, soy, flax, macadamia, and coconut. They don’t include dairy, lactose, or any saturated fats and have few calories.

So, is oat milk good for you? Always study the ingredient list and nutrition statistics when looking for the finest replacement milk for weight reduction.

Several brands and businesses add sugar to their products to extend shelf life. Added sugars make it easier for you to put on weight.

What Does Oat Milk Taste Like?

Oat milk’s distinctive flavor is one of the factors contributing to its rising popularity. It has a mild flavor that is slightly sweet and nutty, just like cow’s milk.

A lot of people are curious as to whether oat milk tastes like oatmeal or oats. Oat milk has a distinct flavor of its own, much to how almond milk doesn’t taste exactly like almonds.

Best Oat Milk – Our Top 3 Pick!

Califia Farms Oat Milk Unsweetened Barista Blend – Best for Lattes

Califia Farms produces some of the highest-quality oat milk. As per the company’s motto, the universe requires a more plant-based and nutritious scheme.

Califia Farms - Oat Barista Blend Oat Milk, 32 Oz (Pack of 6), Shelf Stable,...
13,479 Reviews
Califia Farms - Oat Barista Blend Oat Milk, 32 Oz (Pack of 6), Shelf Stable,...
  • FROTH + STEAM PERFECT LATTES: With Oat Barista Blend you can froth and steam perfect dairy-free lattes at home....
  • SIMPLE PLANT-BASED INGREDIENTS: Califia Farms Barista Blends are made with plant-based, dairy-free ingredients that are...
  • BLENDS SMOOTHLY INTO COFFEE: This plant-based non-dairy Barista Blend blends beautifully into both hot and iced coffee,...

And they strive to achieve this with all of their products. Oat milk is incredibly tasty, novel, and addictive.

Product Features

  • Flavor: Oat Barista Original
  • Allergen Information: Dairy Free, Gluten Free
  • Specialty: Kosher Certified


  • Glyphosate free
  • Carrageenan free
  • It has a good flavor and texture
  • Good for baking, cooking, or as a drink.


  • Relatively expensive
  • It’s not thick enough for regular creamer

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Oatsome Organic Oat Milk

Oatsome oat milk has no extra gums or GMO ingredients. It has 13 grams of sugar for every cup, which is fairly high, but this doesn’t wreck the taste. 

Oatsome Organic Oat Milk, 6 Count 1-Liter Cartons
2,755 Reviews
Oatsome Organic Oat Milk, 6 Count 1-Liter Cartons
  • NON-DAIRY MILK: Oatsome delivers a mild, creamy flavor—without dairy, nuts, added sugar, or any artificial...
  • TASTY SUBSTITUTE: Our plant-based milk is made from gluten-free organic oats, riboflavin, vitamin D, and other natural...
  • MILK REPLACEMENT: Because it has the same consistency and flavor of dairy milk, you can use our organic milk wherever...

Oatsome’s barista blend has much more foam and is creamier. The flavor isn’t particularly appealing, but Oatsome’s barista blends far outshine in coffee.

Product Features

  • Gluten-Free
  • Organic, Non-GMO
  • No nuts, dairy, gums


  • Very flavourful
  • Perfect smooth for cereal or simply a glass by itself
  • Good quality and has much blend-ability than  more expensive oat milk on the market


  • Slightly light
  • Relatively pricey

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Chobani Oat Milk – Best for Coffee 

Chobani’s oat milk is generally reasonable. It has average macronutrient and calorie counts. This one should suffice if you’re in the market for reasonably priced oat milk.

Chobani Oat Milk, Plain Oat Barista Edition, Shelf Stable Non Dairy Milk,...
129 Reviews
Chobani Oat Milk, Plain Oat Barista Edition, Shelf Stable Non Dairy Milk,...
  • Chobani Oat Barista Edition is made for crafting perfectly foamed cappuccinos, luscious lattes, and more.
  • Made with Whole Grain Oats
  • Vegan, dairy-free, soy-free, GMO-free, nut-free and plant Based. Kosher certified.

Product Features

  • Gluten-Free
  • Vegan Friendly
  • Kosher Certified
  • Shelf Stable Non-Dairy Milk


  • Very creamy
  • Blends very well
  • Doesn’t separate in coffee
  • Has a good flavor and mouthfeel


  • It isn’t ideal for use in coffee and tea drinks
  • It’s unsweetened, making it unsuitable for people looking for sweet oat milk.

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Best Time To Drink Milk for Weight Loss

For weight loss, you can consume oat milk at whichever time of day. During the early hours of the day, it can enhance your metabolic activity and give you a sense of fullness.

Oat milk in the evening can generate serotonin and melatonin, allowing sound sleep.

So, on the question of does drinking milk at night makes you fat, the answer is no. Its high fiber content will make you feel fuller all night and inhibit you from experiencing midnight hunger pangs.

Oat Milk Alternative

Several common oat milk substitutes are also promoted as effective weight loss aids.

#1 Almond Milk 

Almond milk is currently the most widely used dairy substitute. It’s typically fortified with vitamin D, calcium, and protein, as are many cow milk alternatives. 

It also has a low-calorie count, which enables weight loss. You can opt for the unsweetened version for faster results in weight loss because it contains no undesirable added sugars.

#2 Soy Milk 

Soy is helpful in weight loss because it influences your hormones and seems to emulate leptin, the body’s satiety hormone. Once leptin is produced, your hunger and appetite decrease, allowing you to take fewer calories throughout the day.

#3 Cashew Milk

A glass of unsweetened cashew milk contains only 25 calories. Because of its low-calorie content, you can take this dairy substitute every day to assist you in losing weight. 

You must, however, exercise caution. After all, sometimes a healthy amount of calories in excess will result in weight gain.

Is Almond or Oat Milk Better for Weight Loss?

If you’re attempting to reduce weight, almond and oat milk are good nutritional extras to your eating plan. However, because it contains more carbohydrates and fat, oat milk contains almost twice the calorie count as almond milk.

woman drinking a glass of milk

However, both beverages have fewer calories than whole milk and are excellent choices for lactose-intolerant individuals.

Does Oat Milk Work Better Than Cow’s Milk for Weight Loss?

Since it’s lower in fat and calories, oat milk is more effective for weight loss than whole dairy milk. A cup of full-fat dairy milk has 146 calories, 7.81 grams of fat, and 11.4 grams of carbohydrates. Although dairy milk contains more protein, it lacks fiber.

Most oat milk nutrition benefits, particularly those related to weight loss, are due to the fiber content.

Although cow’s milk is much more nutritious, oat milk still contains essential nutrients that support a balanced weight loss diet, such as calcium, potassium, phosphorus, vitamin D, and vitamin A.


To find the best milk for you, you must evaluate the nutrient, sugar, fat, protein, and calorie content.

Oat milk can help with weight loss by checking many boxes, from lowering total calorie intake to lowering saturated fat consumption. The lack of added sugars, protein and fiber composition, and the overall nutritional advantage, render oat milk an excellent choice. 

Combined with other healthy lifestyle choices, it could be the weight-loss staple you’ve been looking for. 

However, as with everything, moderation is essential. Remember, a successful weight loss journey may necessitate far more simply attempting to cut calories. Walking as an exercise is a great starting point to couple up with your reduced calorie intake.

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