Unsweetened Oat Milk: Top 5 choices you should try!

In recent years, plant-based milk alternatives offer healthy, versatile options for people who seek dairy-free lifestyles. Among these, unsweetened oat milk has become a favorite due to its creamy texture, nutritional benefits, and adaptability in recipes. This guide will explore everything about unsweetened oat milk, from its benefits to how it compares with other milk alternatives. Zextrasure will also reveal popular brands and creative way to make it at home.

1. What is unsweetened oat milk?

Unsweetened oat milk is a dairy-free and plant-based beverage made by blending oats with water and straining the mixture to create a smooth, creamy liquid. Unlike sweetened versions, it contains no added sugars, relying solely on the natural sweetness of oats for its flavor.

Unsweetened oat milk has become a staple for many people because of its neutral taste and thick consistency. It’s commonly used in coffee, cooking, and baking and offers a perfect balance of creaminess and health benefits.

Unsweetened oat milk is a creamy, natural and plant-based beverage

2. Unsweetened oat milk nutrition

The nutritional information below is provide by the USDA and is for one serving (240 ml) of unsweetened oat milk:

• Calories in unsweetened oat milk: 79.2 kcal
• Protein: 4.01 g
• Fat: 1.49 g
• Fiber: 1.92 g
• Calcium, Ca: 19.2 mg
• Iron, Fe: 1.01 mg
• Potassium, K: 93.6 mg
• mgSodium, Na:120 mg
• Vitamin D (D2 + D3), International Units: 0 IU
• Fat saturated: 0 g
• Cholesterol: 0 g

Unsweetened oat milk isn’t as nutritious as whole oat, and commercial oat milk is often enriched with nutrients like calcium, potassium, iron, B vitamins, and vitamins A and D. Store-bought versions typically offer more nutrients than homemade ones.

3. Health benefits of unsweetened oat milk

Unsweetened oat milk offers a host of nutritional advantages, making it a smart choice for health-conscious consumers.

It’s easy to digest, low fat, no sugar, and supplies you with healthy fiber

Low in sugar

As the name suggests, unsweetened oat milk contains no added sugars, unlike many other milk alternatives. This makes it an excellent option for people managing diabetes, reducing sugar intake, or maintaining a balanced diet.

High in fiber

Oats are naturally rich in fiber, and some of this fiber is retained in the milk. Fiber aids digestion, helps regulate blood sugar levels, and promotes feelings of fullness.

Heart-healthy

Unsweetened oat milk contains beta-glucans, a type of soluble fiber known to lower cholesterol levels. This makes it a heart-friendly choice for those looking to improve cardiovascular health.

Moderate unsweetened oat milk glycemic index

Unsweetened oat milk has a moderate glycemic index (GI) of around 50-55, so it is a balanced choice for steady energy release without causing significant blood sugar spikes.

Vegan and free from lactose, soy, and nuts

Oat milk is a great choice for individuals with specific dietary needs. Made primarily from oats and water, it’s naturally vegan and free of common allergens like nuts, soy, and lactose.

4. How does unsweetened oat milk compare to other milk alternatives?

Plant-based milk varies in flavor, texture, and nutritional profile. Let’s see how unsweetened oat milk compares to other popular options.

Comparing almond milk with other plant-based milk

Almond milk

Almond milk is lighter and lower in calories but lacks the creaminess of oat milk. Although almond milk is a good source of vitamin E, it often contains less protein and fiber compared to unsweetened oat milk.

Soy milk

Soy milk is higher in protein than oat milk and mimics dairy milk’s nutritional content more closely. However, some people prefer the mild flavor and natural sweetness of oat milk to soy.

Coconut milk

Coconut milk has a distinct tropical flavor and is rich in healthy fats. However, it doesn't offer the same fiber content as unsweetened oat milk.

Read more: How long does oat milk last?

5. Popular brands of unsweetened oat milk

With so many brands offering unsweetened oat milk, choosing the right one can be challenging. Here’s a breakdown of some top choices:

Top 4 unsweetened oat milk brands

Oatly

Oatly is one of the pioneers in oat milk production and remains a fan favorite. Oatly unsweetened oat milk is creamy, versatile, and fortified with essential vitamins like B12 and D. Perfect for coffee, cooking, or drinking straight.

Califia Farms

Califia Farms offers smooth, rich, unsweetened oat milk that pairs wonderfully with coffee and tea. It’s also free of gums and stabilizers, making it a clean option.

Chobani Oat

Chobani’s unsweetened oat milk stands out for its simplicity and nutritional value. It’s fortified with calcium and vitamin D and works well in lattes and baking.

Silk Oat Milk

Silk, a trusted name in plant-based beverages, produces a creamy unsweetened oat milk with a naturally mild taste. It’s a go-to choice for cereal, smoothies, or cooking.

Planet Oat

Planet Oat’s unsweetened variety boasts a smooth texture and balanced flavor. It’s ideal for everything from breakfast to dessert recipes. So pour it into your cereal, mix it in that smoothie, or add a splash to your coffee.

Note: Consider factors like taste, texture, and added nutrients when selecting a brand. Each brand excels in different aspects, so you will find one that suits your needs.

6. Storing and handling unsweetened oat milk

To get the most out of your unsweetened oat milk, proper storage and handling are crucial.

How to store unsweetened oat milk properly

• Shelf-stable vs. refrigerated: Shelf-stable oat milk can be stored at room temperature until opened, while refrigerated versions need to stay cold. Once opened, both types should be consumed within 7-10 days.
• Shake before use: Because natural oat milk may separate, give the carton a good shake before pouring. This ensures a consistent texture and flavor.

7. How  to make unsweetened oat milk at home

Making your unsweetened oat milk at home is simple and cost-effective. But if you have made other plant-based milk in the past, a word to the wise: it is NOT like making almond milk, where you wring as much liquid as you can out of a nut milk bag. In this recipe, you need to squeeze the mixture as little as possible. Here’s a guide:

How to make oat milk at home in just a few minutes

Ingredients:

• 1 cup rolled oats
• 4 cups water
• A pinch of salt (optional)

Instruction:

• Soak the oats in water for 15-20 minutes.
• Drain and rinse the oats to remove excess starch.
• Blend the oats with 4 cups of water until smooth.
• Strain the mixture through a nut milk bag or fine mesh strainer.
• Store your homemade oat milk in the refrigerator for up to 5 days.

8. Is unsweetened oat milk good for you?

While unsweetened oat milk is a nutritious and versatile option, it may not suit everyone.

• Gluten sensitivity: Some oat milk brands may contain traces of gluten due to cross-contamination. If you have gluten intolerance or celiac disease, always look for certified gluten-free labels.
• Allergies: Though rare, some people may be allergic to oats. If you have symptoms like itching or digestive discomfort, consult healthcare professionals.

Whether you’re seeking a dairy-free alternative, reducing sugar intake, or simply looking for a versatile ingredient, unsweetened oat milk checks all the boxes. Its creamy texture, nutritional benefits, and adaptability make it a must-have in any kitchen.