Is Oat Milk Paleo? (No, Here’s Why)


Is Oat Milk Paleo

Choosing paleo-friendly products often requires research and strong attention to detail. Because most products are heavily processed despite the health claims on their label, they don’t qualify because our ancestors would not have access to these processes. With new health-focused products quickly gaining popularity, such as wheatgrass juice, kombucha or oat milk, one is left to wonder. For those dairy-free people out there, is oat milk paleo friendly?

Oat milk is not paleo friendly because it is made from oats, a grain. Grains aren’t considered part of the paleo diet because they contain gluten, lectin and phytates, foods considered anti-nutrients. Oat milk is also often heavily processed or contains added sugars, other non-compliant ingredients on paleo. The best paleo alternative to oat milk is Elmhurst Unsweetened Milked Cashews.

Even though oat milk is not paleo approved, it still contains many health benefits. Let’s take a closer look at oat milk and some of the popular brands on the market right now as well as alternatives for those looking for a paleo-friendly non-dairy milk option.

What is Oat Milk?

Gone are the days when your only alternatives were soy and almond milk. Oat milk is a non-dairy, milk alternative that has become increasingly popular over the past few years. As you might have guessed, it is made from oats and water but many brands include other ingredients as well as fortification to include nutrients such as vitamin D, riboflavin, calcium, vitamin B12 and vitamin A.

Oat milk is great for those looking to avoid common allergens in their food. It also contains a little bit more fiber and protein than other non-dairy milks, such as almond or rice milk. However, it typically contains higher amounts of carbohydrates and calories per serving compared to other non-dairy options.

Oat milk is easy to make at home with nothing but a blender, water and oats. This can help to eliminate any unwarranted ingredients and allows for a creamy beverage. Simply blend until smooth and strain through a fine mesh strainer [1].

Is Oat Milk Healthy?

Oat milk is an excellent alternative for those on a dairy-free diet. It is low in fat and high in fiber as well as many vitamins and minerals, especially ones that have been fortified. Because oat milk is not as nutritionally dense as oats themselves, it is common for ingredients to be fortified in, such as vitamin D, riboflavin (vitamin B2), calcium, vitamin B12 and vitamin A.

Fortified oat milks are a great source of B vitamins essential for optimal health. They are also rich in calcium and vitamin D to help boost strengthen bones and lower risk of osteoporosis. For optimum health benefits of oat milk, choose unsweetened varieties that have limited preservatives.

For those following a low carbohydrate diet, oat milk should be avoided. With about 15-20 grams of carbohydrates per serving it can add up quickly. Many oat milks also include added sugars which can further increase the calorie and carbohydrate content. Oat milk already contains more calories per cup than many other non-dairy alternatives, so it’s important to be mindful of your portion sizes.

Nutrition Facts for Oat Milk

Oatly Oat Milk

Vegan, 100% plant-based and gluten-free, Oatly oat milk contains 7g of added sugars and has more fat than unprocessed oat milk does. With many foreign ingredients to increase shelf life and preserve this plant milk, you can see how highly processed oat milks are not paleo friendly, even if oats were allowed on the paleo diet.

Ingredients:

  • Oat base
    • Water
    • Oats
  • 2% or less of:
    • Low erucic acid rapeseed oil
    • Dipotassium phosphate
    • Calcium carbonate
    • Tricalcium phosphate
    • Sea salt
    • Dicalcium phosphate
    • Riboflavin
    • Vitamin A
    • Vitamin D2
    • Vitamin B12

Nutrition Facts (Per 1 cup):

  • Calories 120
  • Fat 5g
  • Saturated fat 0.5g
  • Sodium 100mg
  • Carbohydrates 16g
  • Sugar 7g
    • Added sugar 7g
  • Fiber 2g
  • Protein 3g

Planet Oat Oat Milk

Lower in calories than most oat milks on the market, Planet Oat oat milk contains less preservatives, fat and added sugar than many other brands, including Oatly, as mentioned above. It is fortified with vitamins for those who are unable to consume cow’s milk, something you would not get if making your own oat milk at home. 

Ingredients:

  • Oat milk
    • Filtered water
    • Oats
  • Calcium carbonate
  • Dipotassium phosphate
  • Sea salt
  • Gellan gum
  • Vitamin A palmitate
  • Vitamin D2
  • Riboflavin
  • Vitamin B12

Nutrition Facts (Per 1 cup):

  • Calories 90
  • Fat 1.5g
  • Saturated fat 0g
  • Sodium 120mg
  • Carbohydrates 19g
  • Sugar 4g
    • Added sugar 4g
  • Fiber 2g
  • Protein 2g

Califia Farms Oat Milk

Similar to Planet Oat oat milk, Califia Farms oat milk contains fewer preservatives but is lacking the fortified vitamins many other oat milks add in. It is also high in fat compared to many other brands. However, is it lower in added sugars. 

Ingredients:

  • Oat milk
    • Water
    • Oats
  • Sunflower oil
  • Dipotassium phosphate
  • Calcium carbonate
  • Tricalcium phosphate
  • Sea salt

Nutrition Facts (Per 1 cup):

  • Calories 130
  • Fat 7g
  • Saturated fat 1g
  • Sodium 120mg
  • Carbohydrates 15g
  • Sugar 4g
    • Added sugar 4g
  • Fiber 0g
  • Protein 2g

Paleo Alternatives to Oat Milk

For strict paleo-dieters with dairy-free requirements or preferences, there are other non-dairy plant milks available on the market that are paleo-friendly. Let’s take a look at some of the more popular brands available.

Elmhurst Unsweetened Milked Cashews

Elmhurst 1925 Unsweetened Cashew Milk, 32 Ounce (Pack of 6) Higher in plant-based protein, and half the carbs of most oat milks, Elmhurst unsweetened milked cashews is a paleo-friendly alternative to oat milk. It is 100% vegan and it contains a good amount of healthy fats and zero added sugars. You can find this product in most local grocery chains as well as online at Elmhurst1925.com priced at $13.98 for a pack of two 32-ounce cartons.

Ingredients:

  • Filtered water
  • Cashews

Nutrition Facts (Per 1 cup):

  • Calories 130
  • Fat 10g
  • Saturated fat 1.5g
  • Sodium 10mg
  • Carbohydrates 7g
  • Sugar 1g
    • Added sugar 0g
  • Fiber 0g
  • Protein 4g

Elmhurst Unsweetened Milked Walnuts

Elmhurst 1925 Unsweetened Walnut Milk, 32 Ounce (Pack of 6) Elmhurst also makes unsweetened milked walnuts that are another great paleo-friendly, dairy free milk alternative. Made with nothing but water and walnuts, this milk is also very low in carbohydrates for those on a low-carb diet and packed full of heart healthy fats. You can find this product on Elmhurst1925.com priced at $13.98 for a pack of two 32-ounce cartons.

Ingredients:

  • Filtered water
  • Walnuts

Nutrition Facts (Per 1 cup):

  • Calories 120
  • Fat 11g
  • Saturated fat 1g
  • Sodium 5mg
  • Carbohydrates 1g
  • Sugar 10g
    • Added sugar 0g
  • Fiber 0g
  • Protein 3g

Laird Superfood Creamer

Laird Superfood Non-Dairy Original Superfood Coconut Powder Coffee Creamer, Gluten Free, Non-GMO, Vegan, 16 oz. Bag, Pack of 1 This plant-based coffee creamer is made with simply ingredients and is paleo, dairy-free, gluten-free, non-GMO, vegan and keto friendly. Made with coconut milk, coconut sugar and coconut oil, it provides a creamy texture for a perfect paleo alternative to coffee creamer. You can find this product online at lairdsuperfood.com priced at $9.95 for an 8-ounce bag.

Ingredients:

  • Coconut milk powder
  • Organic coconut sugar
  • Aquamin (calcium from marine algae)
  • Organic extra virgin coconut oil

Nutrition Facts (Per ¾ teaspoon):

  • Calories 10
  • Fat 1g
  • Saturated fat 0.5g
  • Sodium 0mg
  • Carbohydrates 1g
  • Sugar 1g
    • Added sugar <1g
  • Fiber 0g
  • Protein 0g

EssenzeFruits Pure Organic Coconut Milk powder

A powder non-dairy, paleo-friendly alternative milk made from coconuts, EssenzeFruits is shelf stable, convenient and free of added ingredients. It is vegan, gluten-free and non-GMO and contains a good source of fiber. You can find this product online at bonanza.com priced at $19.95 for an 8-ounce bag. 

Ingredients:

  • Organic coconut milk powder

Nutrition Facts (Per 3 teaspoons):

  • Calories 77
  • Fat 3g
  • Saturated fat 3g
  • Sodium 0mg
  • Carbohydrates 9g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 7g
  • Protein 0g

Thrive Market Organic Coconut Milk

Made with only 2 ingredients, this coconut milk is a great paleo-friendly addition to meals, coffee and more. Higher in calories than other plant-based milks, it should be used in smaller portions. You can find this product on thrivemarket.com priced at $2.49 for a 13.5 fluid ounce container. 

Ingredients:

  • Water
  • Organic coconut extract

Nutrition Facts (Per 1 tablespoon):

  • Calories 25
  • Fat 2.5g
  • Saturated fat 2.5g
  • Sodium 0mg
  • Carbohydrates 0g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 0g
  • Protein 0g

Related Questions

Is Oat Milk High in Lectins?

Lectins are proteins that bind to carbohydrates that are often considered anti-nutrients. Since oats are considered a high lectin food, oat milk is also considered to be high in lectins for those looking to avoid it.

Is Oat Milk Keto?

Oat milk is not considered a keto-friendly product as it is high in carbohydrates. Even homemade oat milk without added sugars contains about 15g of total carbohydrates per 1-cup serving.

Does Oat Milk Need to be Refrigerated?

Some oat milks are shelf stable when purchased. However, all oat milk should be refrigerated after opening to prevent spoiling.

Can Oat Milk Curdle?

In some instances, when oat milk comes in contact with a high acid food or liquid it may result in curdling. This can happen when adding it to coffee or tea. Oat milk can also curdle when it has expired so it’s important to throw away oat milk that has gone bad.

Can Oat Milk be Heated?

Most brands of oat milk handle heating well, just as regular milk products do. However, homemade oat milk may thicken when heated.

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Meghan Stoops

Meghan Stoops is a Registered Dietitian and Licensed Nutritionist born and raised in San Jose, California. Growing up she struggled with disordered eating and poor self-image. On a journey to learn to love herself, she discovered a passion for nutrition and dietetics. Dedicated to helping others learn the healing powers of food, Meghan uses the platform of writing to help make nutrition simple for everyone.

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