TL;DR
Oat milk is not inherently keto-friendly due to its carb content, but it can potentially fit into a keto diet in moderation. A 1-cup serving of oat milk contains around 16g net carbs, while keto limits net carbs to 20-50g per day. Oat milk is higher in carbs than other keto-approved milks like almond or coconut milk. However, its creamy texture and mild oat flavor make it more palatable than some lower-carb options. Those on keto can include small amounts of oat milk in recipes or coffee as long as carb counts are accounted for. Opting for unsweetened versions and measuring portions carefully can help keep oat milk keto-compliant. Overall, oat milk is not off-limits on keto, but requires monitoring to avoid overdoing carbs.
Oat Milk Nutrition Facts
Here are the basic nutrition facts for 1 cup of unsweetened oat milk (240ml):
| Calories | 130 |
|---|---|
| Fat | 2.5g |
| Carbs | 16g |
| Fiber | 2g |
| Net Carbs | 14g |
| Protein | 3g |
As you can see, a 1-cup serving of oat milk contains 16g total carbs. After subtracting fiber, the net carbs come out to 14g.
On a strict keto diet, net carbs are limited to just 20-50g per day. So at 14g net carbs per cup, oat milk takes up a fairly sizable portion of the daily allotment.
This doesn’t necessarily make it off-limits, but it does mean that portion sizes need to be monitored closely to keep oat milk keto-friendly. Consuming multiple cups per day or using it very liberally in recipes could easily knock you out of ketosis.
Oat Milk vs. Other Keto-Friendly Milk Options
How does oat milk compare to other keto-approved milk alternatives in terms of carbs? Here’s a quick look:
| Milk Type | Net Carbs per Cup |
|---|---|
| Whole Milk | 12g |
| 2% Milk | 12g |
| Almond Milk | 1g |
| Coconut Milk | 5g |
| Soy Milk | 4g |
| Oat Milk | 14g |
As you can see, oat milk has significantly more net carbs than other plant-based milk alternatives popular on the keto diet, like almond or coconut milk. It’s even higher in carbs compared to dairy milk.
The only plant-based options that come close to oat milk’s carb count are soy milk and full-fat coconut milk. However, oat milk still contains around 3-4g more net carbs than these options per cup.
This makes it one of the highest-carb milk substitutes you can choose while following a keto diet. It’s certainly not off-limits, but definitely needs more careful portion control than something like almond milk with just 1g net carbs.
Tips for Keeping Oat Milk Keto-Friendly
If you want to enjoy oat milk without getting knocked out of ketosis, here are some tips:
– Stick to unsweetened varieties. Flavored and sweetened oat milks contain added sugars, hiking up the carb counts significantly. Unsweetened has the lowest amount of carbs.
– Measure portions and count carbs. Be mindful of serving sizes rather than pouring liberally. Count the net carbs into your daily total to make sure you don’t go over 20-50g.
– Use sparingly in recipes. Limit oat milk to a few tablespoons in recipes rather than replacing all the dairy milk called for. This will help control portions.
– Consider lower-carb options if using often. If you’re someone who drinks milk often or uses it a lot in recipes, a lower-carb option like almond or coconut milk may be better suited to keep carbs low overall.
– Don’t drink multiple servings per day. One cup of oat milk takes up a good chunk of daily carbs, so drinking more than that could make it hard to stay under carb limits.
– Be mindful of other carbs. Balance oat milk intake with lower-carb foods the rest of the day. Eat more non-starchy veggies, high-fat dairy, meats, etc.
Benefits of Oat Milk on Keto
Despite being higher in carbs than some other options, oat milk can still be included on a keto diet in moderation. Here are some potential benefits of adding it to your keto menu:
– Creamy, milk-like texture. Many keto milk alternatives like almond and coconut milk have a thinner, watery consistency. Oat milk provides a thicker, richer texture that mimics the creaminess of dairy milk. This makes it tasty in coffee, smoothies, oatmeal, etc.
– Mild natural sweetness. Even in unsweetened form, oat milk has a subtle natural sweetness thanks to its oat base. This makes it more palatable than something like unsweetened almond milk.
– Low in fat and calories. With just 2.5g fat per cup and 130 calories, oat milk fits into a keto diet focused on high-fat, low-carb eating. Options like whole dairy milk or coconut milk are significantly higher in calories and fat.
– Easy to find. Oat milk’s recent surge in popularity makes it readily available in most grocery stores. More obscure keto-approved milk like hemp or flax may be harder to locate.
– Contains fiber. A 1-cup serving of oat milk contains 2g of dietary fiber. This contributes to feelings of fullness and gut health on keto.
– No lactose. Oat milk is naturally dairy-free and contains no lactose, making it suitable for those avoiding dairy.
– May reduce cholesterol. Some research indicates the beta-glucan fibers in oats can help lower LDL “bad” cholesterol levels. This is beneficial on keto.
So for those who aren’t huge fans of thick, rich coconut milk or thin, watery almond milk, oat milk can provide a tasty middle ground option. Just be sure to account for the carbs and moderate your intake.
Potential Drawbacks of Oat Milk on Keto
Despite its perks, there are also some potential downsides to consider with oat milk on keto:
– High in carbs. It bears repeating – oat milk is very high in net carbs relative to other keto-approved milk options. Consuming too much could easily knock you out of ketosis.
– Low in protein. With just 3g protein per cup, oat milk is lower in this important macronutrient than milk options like soy, dairy or protein shakes. Make sure to get enough protein from other keto foods.
– Low in beneficial fats. Since it’s made from oats, oat milk is very low in healthy fats compared to coconut milk or whole dairy milk. You’ll want to get fats like MCT oil from other keto foods.
– Contains antinutrients. All grains, including oats, contain antinutrients like phytic acid that can impair mineral absorption. However, soaking or cooking the oats used to make oat milk can reduce these.
– Often more expensive. Due to its niche status as a milk alternative, oat milk tends to cost more than basic options like dairy milk or almond milk. Budget may be a factor.
– Contains gluten. Unless labeled gluten-free, most mainstream oat milk contains trace amounts of gluten from cross-contamination during processing. This could be an issue for those with celiac disease.
Overall, the main hurdle is simply keeping servings small and watching total daily carb intake when drinking oat milk. But for most people, these drawbacks aren’t deal-breakers if consumed mindfully and in moderation.
Oat Milk Brands to Choose on Keto
If you want to give oat milk a try on the keto diet, here are some great brand options to look for:
– Oatly – This Swedish brand offers several unsweetened oat milk varieties including full fat, low fat and “barista edition” designed for foaming in coffee drinks.
– Planet Oat – In addition to plain unsweetened, Planet Oat also makes intriguing unsweetened flavors like cocoa, vanilla and caramel.
– Elmhurst – Elmhurst Crafted Oat Milk is unsweetened, made from whole grain oats and contains added enzymes for easier digestion.
– Califia Farms – Try Califia’s Unsweetened Oatmilk for thick, creamy oat milk in plain and chocolate flavors.
– Pacific Foods – Their unsweetened oat original and extra creamy varieties offer smooth texture and quintessential oaty essence.
– Chobani – Chobani makes an Organic No Sugar Added Oatmilk that froths well for lattes and cappuccinos.
No matter which brand you choose, be sure to select unsweetened varieties and pour carefully measured portions to keep oat milk’s carb counts in check.
Recipes Using Oat Milk on Keto
Here are some delicious keto recipes that use oat milk in moderation:
Keto Oat Milk Latte
This creamy latte uses just 1/4 cup oat milk per serving. The cinnamon adds natural sweetness:
– 1/4 cup oat milk
– 1 cup hot brewed coffee
– 1/2 tsp cinnamon
– Sweetener optional
Heat oat milk briefly until hot but not boiling. Pour coffee and top with foamed milk. Dust with cinnamon and sweetener if desired.
Keto Overnight Oats
Soak up oat milk’s creaminess in this breakfast, using 1/3 cup per serving:
– 1/3 cup oat milk
– 2 tbsp chia seeds
– 1/4 cup rolled oats
– 1 tbsp peanut butter
– 1/4 tsp vanilla extract
– Pinch of salt
Combine all ingredients in a jar or container. Refrigerate overnight to thicken. Top with nuts before eating.
Keto Oat Milk Smoothie
Just 2 tbsp oat milk gives smooth richness with minimal carbs:
– 2 tbsp oat milk
– 1 cup spinach
– 1 scoop protein powder
– 1/4 avocado
– 1/4 cup plain Greek yogurt
– 1 tbsp almond butter
– 1/2 cup ice
– Water to blend
Blend all ingredients until smooth and creamy. Adjust water to reach desired consistency.
Keto Oat Milk Hot Chocolate
A lightly sweet chocolate treat, using 1/3 cup oat milk per mug:
– 1 1/3 cups oat milk
– 1/3 cup unsweetened cocoa powder
– 1/4 cup powdered erythritol or monk fruit sweetener
– 1/2 tsp vanilla
– Pinch of salt
Whisk all ingredients together in a small saucepan over medium heat until steaming and thickened slightly. Pour into mugs.
The Bottom Line
Oat milk is higher in carbs than other keto-approved milk options, but its creamy texture and versatility can still make it a smart choice in moderation on a ketogenic diet.
Stick to unsweetened varieties and be mindful of portions to keep net carbs in check. Include oat milk in recipes sparingly and balance intake with lower-carb foods.
While oat milk likely can’t be poured freely at every meal if you’re watching carbs, it can definitely be enjoyed as an occasional treat in coffee drinks, chia puddings, smoothies and more. Just account for those carbs and drink responsibly.
Ultimately, oat milk can be part of a healthy low-carb lifestyle with a little planning and portion control. If you prefer its taste and texture over lower-carb substitutes, it’s definitely possible to work it into your keto diet in moderation.
