Concerns over calories, carbs and sugar have caused some to rethink the popular plant-based beverage.
Most of us arent even sure how they manage to milk those tiny flakes of oats.
Happily, nutritionists are here to clear up the confusion.
Even with so many other options, some nutritionists remain fans.
My favorite plant milk happens to be oat milk, said RDNAndrea Mathis.
I love its naturally creamy texture and how it adds a great source of fiber to my smoothie recipes.
Texture is one benefit, and ecology is another.
RDNTamar Samuelsnoted that oat milk is also popular for what it doesnt have nuts or dairy.
1. Who should avoid oat milk, and why?
If youre avoiding gluten, it’s crucial that you tread carefully around oat milk.
RDMarissa Meshulamtold us: While oat milk is delicious, unfortunately its not the most nutritious option.
Oats are a highly sprayed pesticide crop, so if you are drinking it, I highly recommend organic.
Take a look at protein.
Planet Oat has 90 calories and similar levels of protein and carbohydrates.
Looking for another plant-based alternative?
Many of the nutritionists we spoke with favored soy over oats.
Soy milk is the most nutrient-dense of the plant milks, explained Palmer.
I prefer soy milk because it has the best nutritional profile, Ruhs said.
They help with perimenopause and menopausal symptoms, have anti-inflammatory properties and are beneficial for heart and neurological health.
It has [a high] amount of protein, and it contains only soybeans and water.
Consider other options, including the OG (from actual cows).
It contains a similar nutrition profile to dairy milk.
Im a fan of nut milk blends and coconut milk, Meshulam said.
Her two favorite brands areMalkandThree Trees.
It naturally contains eight grams of protein per serving.
How to read the label (and avoid bloating).
Then you wont always have to read labels each time you shop.
Choose something youll actually drink.
Taste and affordability are two big factors when choosing a plant-based milk, Ruhs said.
She also said that it might be wise to keep a few different kinds on hand.
Every once in a while, if Im eating freshly baked cookies, I prefer dairy milk, too.
This post was previously published onHuffPost.
