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Oat Milk Net Carbs and Nutrition Facts: Can You Have It On Keto Diet?

Latest updates by: Hassan Thwaini
Custom KetoDiet Plan

STOP! YOU’RE GOING TO GET OUT OF KETOSIS!

That’s right, that glass of oat milk in your hand, although nutritious, may knock you off your path during the keto journey.

Oat milk is possibly the most hyped-up plant-based milk alternative in today’s media. It is being advocated by pretty much everyone!

But why the hype? What is so special about oat milk? We asked ourselves that question before finding out the secrets stored in only a 240ml serving.

Is it oat milk’s creamy texture? Its delicious taste? Because it makes one of the best coffees, we have ever had? Or is it the health benefits?

We’ll keep it simple. We’ll tell you everything about oat milk. But you’ll have to read on to find out why!

Custom Keto Diet

What’s Oat Milk?

Image of Oat Milk and Keto Diet Keto Friendly

It turns out you can make milk from pretty much anything at this point, right?

For instance, let’s look at oats.

Oat Milk is another plant-based delightful drink. It is commonly used as a dairy-free alternative. What makes this milk a fantastic option is that not only is it lactose-free but also vegan.

Even better than oat milk being vegan (right?) is that it comes with an overwhelming amount of health benefits.

Guess what ingredients are used to make oat milk? Oats! That’s pretty much it.

The beauty of these plant-based dairy-free alternatives, Is that you can easily make them yourself at home!

So, How Do I Make Oat Milk?

Image of Oat Milk Keto Diet Friendly - Ketoaholics.com

Oat milk is very fast to make. All you need are these TWO simple steps: (*)

  • Soak oats overnight
  • Blend soaked oats with more water until milky consistency is achieved!
  • Strain

See? It’s that simple! (We said two steps but come on, if you think leaving something in water overnight is a step, then maybe you need some oat milk in you!)

Oat Milk: Net Carbs And Nutritional Value

Below you’ll find a list of the nutrients found in one cup (241g) of sweetened oat milk. (*)

Calories 130
Fat 1g
Protein 2g
Sodium 9.4mg
Potassium 55mg
Total Carb 29g
Net Carb 27.5g

On the other hand, check out what unsweetened oat milk can bring to the table! (*)

  • 16g carbs – of which 13g are net carbs
  • 83 calories
  • 1g of fat
  • 3g of protein
  • 2mg of sodium

As you can see above, sweetened oat milk is an absolute NO when it comes to low-carb keto diet, as one serving can wipe out your entire net carb allowance.

Simply put, you can have a small cup of unsweetened oat milk but only occasionally.

We’ll explain further how it can be implemented, we promise.

Does Oat Milk Come With Health Benefits?

Let us tell you something, and believe us. You’re going to want to read this.

Although this creamy, thick, delicious, fragrant… Sorry, we were trying hard not to picture how amazing a cup of oaty coffee would be. Although oat milk is carb-heavy, it certainly makes up for the benefits that it can bring to your health.

So how do the healthy and nutritional benefits from oat milk go up against its competitors?

Below you’ll find a list of the many benefits oat milk contains:

  • Filled with vitamin B: Oat milk contains vitamin B (1.2mcg – up to 50% of your daily B12 allowance!) (*) in the form of folate and thiamine! This means that not only will you have increased immunity, but more energy and a healthier lifestyle! (because folate helps make more blood cells which = more energy)
  • Iron: one cup of oat milk provides you with around 2% of your iron requirements. (*) This is significant for those following a vegan diet as the iron-supplemented foods are limited.
  • Mood-Boosting: Various studies show how good vitamin B is to help boost your mood and motivate you to be healthier! (*)
  • Protein: One cup of oat milk gives you 3g of protein, which is relatively more than your average dairy milk.
  • Calcium: Most oat milk brands are enriched with calcium and vitamin D. Vitamin D and calcium work together in a sense. The more vitamin D you take in, the easier it is for your body to absorb calcium! This ensures we can maintain our strength and stops our bones from becoming hollow.
  • Lactose-free: Wonderful for those lactose-intolerant and prevents unwanted gassy side effects!
  • Nut-free- Allergic to nuts? We’ve got you covered. Enjoy this oaty milk substitute without worrying about a terrifying and imminent death after your first sip.
  • Lowers Bad Cholesterol: Sorry to get a little bit too sciencey for you, but you NEED to hear this. Oats contain β-glucan or beta-glucans. This is essentially a fiber that can form in your gut, bind to the ‘bad cholesterol, otherwise known as LDL cholesterol, and stop it from being absorbed. A study has shown that if you have 3g of these beta-glucans, you can reduce your total LDL bad cholesterol by 5-7%. (*)

As you can see, the nutritional benefits of one glass of oat milk (240ml or 8oz) are simply ridiculous!

However, please keep in mind that the nutritional value varies from brand to brand and unsweetened to sweetened. So make sure that when you’re out shopping, read the labels carefully!

What does all this mean for you?

Since oat milk is separated from the oat grains during the straining process, it is not as nutritious as whole oats. This is why commercial brands enrich their milk so that you can acquire all of the nutrients from oats!

In summary, oat milk has a low allergen risk. The fortified varieties found in stores are jam-packed full of benefits. So what’s the catch?

You’ll find out soon, we promise! We want to show you what keto-friendly alternative goodies you can make with that. They will curb your oat cravings first, so read on!

Keto-Friendly Oat Related Recipes

Unfortunately, for all of us in the keto community, oats have been a big no-no. However, oats are a staple part of a healthy diet.

They can be defined as one of the most nutritious energy-providing breakfast foods. But, unfortunately, the carb content is just way too high for us to enjoy without making a significant dent in our net-carb allowance.

However, let us tell you something. Did you know you can make an oaty-like substance that tastes JUST as good and completely keto-friendly?

Oatmeal is a low price and nutrient-rich food. That goes well with the addition of so many fruits and nuts to peanut butter and jams!

The best cinnamon keto oatmeal recipe is so simple to make!(*) Just follow the recipe and then think of us every time you have a bite.

image of cinnamon keto diet make from oat milk

Disadvantages of Oat Milk

Okay, fine, you knew you had to get to this part eventually, and we nearly fooled you too. With all the benefits of oat milk, we bet you thought there couldn’t possibly be anything wrong with it, right?

So we’ll cut right to the chase and tell you the two biggest disadvantages relating to us in the keto diet community:

The Energy-Providing Wonder Grains.

Oats are known to be THE energy-providing wonder grains. Unfortunately, most oats and oat milk are usually made using the same equipment as gluten-containing wheat and grains when processed.

What does this mean?

Using the same equipment results in cross-contamination. This means that if you are coeliac or have a gluten intolerance, it is best to avoid certain store-bought products. Therefore, when you choose to have oat milk, you should opt for certain brands such as Oatly, which are indeed gluten-free (or just make your own!). (*)

Boost The Energy To Our Mornings.

In their natural grainy presence, oats are known to provide a carb-heavy meal consumed to give a boost of energy to our mornings.

Oat milk is pretty much the same!

Since one cup of oat milk can wipe out nearly half of your net-carb allowance (13g!). It probably isn’t the best to have when doing a strict keto diet (assuming you allow yourself 20g net carbs a day)!

Keep in mind that although homemade oat milk may be healthier. It certainly isn’t as tasty as that which is commercially bought in store. But, do be wary of the store-bought brands and read the labels in case of the extra added sugars (it’ll make your life easier).

Can Oat Milk Carbs Be Substituted Into The Keto Diet?

Trying to substitute the net carbs from oat milk into the standard keto diet is the same as trying to read without glasses or floss your cat’s teeth. First, you need to strain, and only then you’ll be able to do it badly.

The total amount of net carbs in one cup of oat milk, even if it is unsweetened, makes it not ketogenic. This means that no, you shouldn’t have oat milk on the keto diet.

If you do want to use it and simply cannot find a better alternative for you. Then be sure to use it in moderation and ONLY to cut the cravings!

Keto-Friendly Dairy-Free Milk Substitutes

Now, if you are an oat milk fanatic but upset by the reasons as to why it is NOT keto-friendly that we have, with our deepest condolences, listed for you above, don’t be alarmed!

There are plenty of other delicious plant-based keto-friendly kinds of milk that will satisfy you beyond your imagination.

Our all-time favorite, unsweetened almond milk.

Almond milk is the gymnast of plant-based milk. It is flexible, light and lands immaculately in our belly. The net carb content of one glass of unsweetened milk is a mere 0.4g, compared to the 13g in one cup of unsweetened oat milk, which truly shows you its versatility around the keto diet.(*)

Soy milk. The original contender!

A wonderful dairy-free alternative that comes in an unsweetened variety and packs only 2g of net carbs.(*)In terms of nutrition, this bad boy is a close contender to dairy and contains a similar amount of nutrients with a fraction of the carbs and half of the total calories – making it perfect for a keto-friendly coffee.

We go nuts for coconuts!

Not only are they great for enjoying Pina Coladas and getting caught in the rain, but they also make for delicious dairy-free milk that sends your taste buds into a hula! The fact that coconut milk contains literally no carbs makes this an even more exciting alternative to oat milk.(*)

In summary, although oat milk is difficult to use every day in a ketogenic diet, there are many alternatives out there that are also cheap, tasty, and keto-friendly.

However, in comparison to its competitors, the beauty of oat milk is that it has a slightly milder flavor. Therefore the taste of your go-to everyday drinks will remain consistent, as opposed to packing a nutty, coconutty taste!

So, Is oat milk keto-Friendly?

No. Oat milk is t-oat-ally not a keto-friendly milk substitute because of its significantly high net carb value. It contains 12 grams of net carbs per 240 ml or 8 Oz.

Can you drink oat milk or use it in recipes throughout a ketogenic diet?

Look, you can allow yourself to consume oat milk as long as you carefully monitor your carb count.

But, there are plenty of other dairy-free milk alternatives out there that will curb your cravings without making a dent in your daily net carb allowance. So why not give them a try?

Our opinion, however, is that although the nutritional benefit of oat milk is quite spectacular, limiting yourself to a highly net-carb allowance while on keto, simply because you just want one cup of oat milk, isn’t worth it.

Image of Is oat milk keto NO - www.Ketoaholics.com


Hassan Thwaini

Hassan Thwaini is a qualified pharmacist and hospital specialist at the University of Sunderland. His main focus is to help people utilize their environment and develop a Keto-based diet to help give everybody a healthy lifestyle.


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