Is Oat Milk Gluten-Free?

A few brands ensure that oat milk does not contain gluten by labeling them as gluten-free.

Yes, oat milk is gluten-free when it is not contaminated. Oat milk is a gluten-free, dairy-free, and vegan-friendly drink that can replace cow’s milk.

Oat milk is one of the most widely used plant-based milk. It is recommended for people who are lactose intolerant. 

Oat milk is plant-based milk that is extracted from oats. Oats, like wheat, rice, barley, and cornmeal, are grains. They are soaked in water, blended, and strained through a cloth. The strained pulp contains a high amount of fiber and protein, and the leftover milk contains few nutrients.

Processed oat milk is gluten-free, but oats may be processed with the same equipment as wheat. This may contaminate the oats, which makes oat milk not gluten-free. Therefore, people who follow a gluten-free diet may not be sure about whether to consume oat milk.

A few brands ensure that oat milk does not contain gluten by labeling them as gluten-free.

There are multiple oat milk brands, but the top ones ensure by labeling the gluten contents, which are less than 20 parts per million (ppm). Products containing less than 20 ppm are considered gluten-free and can safely be used without any hesitation.

The following are the topmost gluten-free oat milk brands:

• Elmhurst
• Planet oat
• Califia farms
• Happy planet
• Mooala
• Oatly

Which brands to avoid

A few brands do not have gluten-free labels. If you are on a strict gluten-free diet or have any health issues such as celiac disease, you must avoid these brands:

• Thrive market
• Pacific foods
• Chobani oats

One cup (240 mL) of oat milk contains:

Additionally, oat milk contains various nutrients such as vitamins A and D, iron, calcium, potassium, fiber, and riboflavin.

Ingredients

• One cup of whole-cut oats
• Three to four cups of water

Preparation

1. Soak the oats in water for about 30 to 40 minutes.
2. Wash the oats and then drain the water and discard the soaked water.
3. Blend the oats in a blender by adding water.
4. Strain oat milk using a cheesecloth. The milk can be stored in a sealed container and a refrigerator for about four to five days.

Nine health benefits of oat milk include:

1. B vitamins: Oat milk is a significant source of B vitamins for people who follow vegan diets. B vitamins boost energy from the foods we eat. Vitamin B12 plays an important role in maintaining healthy red blood cells and nerve cells.
2. Improves digestion: Oat milk has the highest level of fiber than any other plant-based milk, such as almond or soy milk. The higher fiber content helps improve gut health and ease digestion.
3. Reduces the risk of cardiovascular diseases: Beta-glucan contents in oat milk reduce the level of cholesterol in people and help maintain a healthy heart. However, other balanced foods are also required for you to get nutrients and help stay healthy.
4. Rich in protein sources: Oat milk is one of the richest sources of proteins among plant-based milk, such as coconut milk, almond milk, and rice milk. One cup of oat milk contains three grams of protein.
5. Regulates the blood sugar levels: Beta-glucan, a soluble fiber in oat milk, slows down the absorption of nutrients into the gut, which helps regulate blood sugar levels. This may be particularly helpful for people with diabetes.
6. Helps maintain healthy bones: Oat milk is a rich source of various minerals such as calcium, potassium, and zinc. All these together increase bone densities and thus help maintain healthy bones.
7. For healthy skin: Oat milk is rich in antioxidants such as flavonoids, phenols, and vitamin E that help the skin from daily wear and tear and protect it from UV rays and pollution. Oat milk acts as a humectant that helps retain water in the skin; hence, it is used in most moisturizers. Oat milk preparations are very effective in treating anti-inflammatory skin diseases such as dermatitis, acne, pruritis, and eczema.
8. For healthy eyes: Oat milk is a natural source of vitamin A, which helps prevent macular degeneration and reduce oxidative stress in the retina.
9. Helps lose weight: Oat milk is not only a delicious breakfast food but also very filling. Consuming filling foods may keep you full for longer hours; being full will avoid other food cravings, and thus, oat milk may help in weight loss. In a clinical trial of weight reduction and oats, study participants with similar weight classes were divided into two groups. One group was treated with beta-glucan oat cereal; the other took a placebo. After 12 weeks, those who ate oats reduced body weight, body fat, and waist-to-hip ratio measurement. There were no adverse effects on any of the study subjects.

Side effects of oat milk

Along with various health benefits, oat milk has various side effects that are to be considered:

• You should be more careful while buying oat milk because commercial oat milk contains various preservatives and additives that may counter a few health benefits.
• Commercial oat milk may contain emulsifiers and thickeners that disturb gut bacteria.