Net Carbs in Oat Milk: Is It Low Carb or Keto Friendly? | KetoVale
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Can You Drink Oat Milk on Keto Diet?

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If you’re looking for a creamy, delicious plant-based substitute for cow’s milk or even nut milk, then you might be tempted to give oat milk a try. 

Most people are aware that oatmeal is not allowed on the keto diet because it contains too many carbs, but what about oat milk?

In this guide, we’ll discuss the health benefits of oat milk and whether or not you can consume it on a keto or low-carb diet.

Oat Milk Nutrition Facts Table

Oat milk is made by soaking oats in water overnight, blending the soaked oats with fresh water, and then separating the liquid (milk) from the seeds by running them through a cheesecloth. 

Some brands of oat milk contain added sugars, flavors, stabilizers, preservatives, sodium, and even oils. An eight-ounce or 240 ml serving of unsweetened oat milk contains (*):

  • 79.2 calories
  • 1.49 grams of fat
  • 14 grams of carbs (12.08 grams of net carbs)
  • 1.92 grams of fiber
  • 4.01 grams of protein

An eight-ounce serving of oat milk also provides: 

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  • 2% RDI of calcium
  • 2% RDI of potassium
  • 5% RDI of sodium
  • 6% RDI of iron

How Many Carbs In Oat Milk?

An eight-ounce or 240 ml serving of unsweetened oat milk contains 14 grams of carbs and 1.92 grams of fiber – or 12.08 grams of net carbs. Keep in mind that some brands may contain added sugars, which will tack on more carbs.

Either way, oat milk is not a low-carb food, even if it’s unsweetened. It also has a glycemic index of about 69, which is considered a moderately high rating. 

Glycemic index refers to how quickly a food will raise your blood sugar levels. Low glycemic foods have a rating of 55 and under, putting oat milk into the medium or moderate category. 

Is Oat Milk Healthy?

Whole oats are extremely healthy. They’re a good source of B vitamins to assist with energy metabolism, the production of neurotransmitters, cellular health, and so much more. 

Eating foods that are high in B vitamins is important because they cannot be stored in the body, meaning you have to constantly replenish them through a proper diet.

Oats are also an excellent source of a unique type of soluble fiber called beta-glucans that have been shown to stimulate the immune system, reduce cholesterol, and lower the risk of heart disease (*).

However, because most of the fiber is found in the grain itself, oak milk does not tend to provide these same benefits as the soluble fiber has been stripped from the plant material. 

Still, oat milk provides a lactose-free alternative to cow’s milk, and it’s also a decent source of protein with 4 grams per eight-ounce serving.

Many store-bought brands of oat milk are also fortified with vitamins and minerals. This makes it a good way to get your calcium and vitamin D in if you’re sensitive to cow’s milk.

Lastly, oats contain antioxidants called avenanthramides that have been shown to reduce inflammation in skin cells and even protect against heart disease and colon cancer (*)(*).

They also help increase the production of nitric oxide to promote better blood circulation, enhance muscle growth, and lower blood pressure. 

Avenanthramides are almost found exclusively in oats, making them a healthy addition to your diet – as long as you’re not concerned about carbohydrates. 

Is Oat Milk Keto-Friendly?

Unfortunately no, oat milk is NOT keto-friendly because it contains too many carbohydrates. Even if you buy the unsweetened or unflavored kind, it’s still not a low-carb food.

An eight-ounce serving of unsweetened oat milk contains around 12 grams of net carbs, which is about half or more of your recommended total net carb intake on the keto diet.

Remember, to stay in ketosis, you need to eat fewer than 20 to 25 grams of carbs per day or less than 5 percent of your total daily calories. 

It would be much better for your keto diet to get these 12 grams of net carbs from whole non-starchy vegetables, such as spinach, kale, cabbage, broccoli, or arugula. 

Almond milk or coconut milk would be much better options if you’re looking for low-carb milk. You can use these in your coffee, smoothies, baked goods batter, desserts, or low-carb cereals. 

Final Thoughts

We’re sorry to say that oat milk has no place on low-carb or keto diets. One serving contains about half of the carbs you’re allowed in one day to stay in ketosis. 

We recommend using nut milk instead – such as almond milk or coconut milk. These tend to be better plant-based alternatives to cow’s milk with fewer carbs to help you stay in ketosis. 

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*image by 5PH/depositphotos

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