These days, the dairy section can feel overwhelming: In addition to traditional cow’s milk, there are countless dairy-free options that come with different benefits and flavors.

Last year, the oat milk market was valued at over $1.5 billion, as reported by the market research firm Future Market Insights, with expectations for this figure to soar to $5.6 billion in the next ten years.

Why has oat milk gained such popularity? For many, it serves as a dairy alternative for various reasons including allergies, lactose intolerance, or simply personal choice. As dietitian Jamie Nadeau explains to YSL News, oat milk offers “some benefits similar to those you would get from oats.”

“Certain oat milks contain a few grams of fiber per serving, which plays a crucial role in promoting gut health, aiding digestion, and positively impacting cholesterol levels,” Nadeau points out.

So, is oat milk really the healthiest milk option available? Here’s what nutritionists have to say.

Are there downsides to oat milk?

If you’re monitoring your sugar consumption, be cautious of the added sugars in oat milk. If you choose anything but unsweetened oat milk, certain brands may add over 12 grams of sugar in just one serving.

The USDA’s Dietary Guidelines for Americans recommend that individuals aged two and up limit added sugars to less than 10% of their overall daily caloric intake. This means, for someone with a diet of 2,000 calories, they should not exceed 50 grams of sugar each day. The American Heart Association suggests even stricter limits: less than 24 grams for women and fewer than 36 grams for men.

If your healthcare provider hasn’t advised you to track sugar, Nadeau asserts that oat milk is “a fantastic choice for anyone seeking a dairy-free milk substitute.”

Is oat milk more nutritious than cow’s milk?

Both oat milk and cow’s milk generally provide good amounts of calcium and vitamin D, which are important for strong bones, according to Nadeau.

However, when comparing oat milk with regular milk, Nadeau notes that cow’s milk is “naturally more nutrient-rich than milk alternatives,” oat milk included.

This makes sense, particularly when considering the difference in protein content: “Oats are not a high-protein food,” Nadeau elaborates. As a result, oat milk tends to have significantly less protein than cow’s milk (about three grams per cup compared to eight grams in cow’s milk, according to the USDA food database).

Differentiating between “healthy” and “unhealthy” foods is complex and highly individual, as it relies on each person’s unique needs. If you’re lactose intolerant or simply prefer the flavor of oat milk, it could be the best choice for you. On the other hand, if you’re aiming to boost your protein, calcium, and vitamin D intake, you might stick with cow’s milk for your cereal or coffee.

“The healthiest food in any category will depend on you, your budget, your culture, your health objectives, and many other factors,” says registered dietitian Miranda Galati to YSL News. “While it’s great to prioritize more nutrient-rich choices, opting for less processed or convenient options isn’t inherently negative either. As someone who encourages healthy, sustainable living, I suggest moving away from the notion that there’s a single healthiest version of anything.”