Is Oat Milk Keto-Friendly?

Oat milk has gained popularity in recent years as a dairy-free alternative for those who are lactose intolerant or following a plant-based diet. However, if you're someone who follows the keto diet, you may be wondering if oat milk is suitable for your low-carb lifestyle. In this article, we will delve into the topic of oat milk and its compatibility with the keto diet, exploring the basics of the diet, the process of making oat milk, its nutritional value, the impact of carbs on the keto diet, and whether oat milk aligns with the principles of the keto diet. We will also include personal experiences from keto dieters and expert opinions from a dietitian.

Understanding the Keto Diet

Before we dive into the specifics of oat milk, let's first get a better understanding of the keto diet. The keto diet is a low-carb, high-fat diet that aims to initiate a state of ketosis in the body. Ketosis occurs when your body starts relying on fat for fuel instead of carbohydrates. By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a metabolic state where it produces ketones for energy.

The keto diet has been around for decades, but it has gained significant popularity in recent years. People are drawn to the keto diet for various reasons, including weight loss, improved mental clarity, increased energy levels, and better blood sugar control. However, it's important to note that the keto diet may not be suitable for everyone, and consulting with a healthcare professional is recommended before starting any new diet.

The Basics of the Keto Diet

The keto diet typically allows for less than 50 grams of carbs per day, which forces the body to enter ketosis. This means that foods high in carbohydrates such as bread, pasta, rice, and sugary snacks are restricted. Instead, the focus is on consuming foods that are high in healthy fats, moderate in protein, and low in carbohydrates.

When following the keto diet, common food choices include meat, fish, eggs, dairy products, healthy oils, nuts, seeds, and low-carb vegetables. These foods provide essential nutrients, including vitamins, minerals, and antioxidants, while keeping carbohydrate intake to a minimum.

One of the key principles of the keto diet is to prioritize healthy fats. This means incorporating foods like avocados, coconut oil, olive oil, and nuts into your meals. These fats not only help keep you satiated but also provide important nutrients and contribute to the overall macronutrient balance of the diet.

Benefits of the Keto Diet

The keto diet has gained popularity due to its potential benefits. Many individuals have reported weight loss, improved mental clarity, increased energy levels, and better blood sugar control while following the keto diet. These benefits can be attributed to the metabolic changes that occur when the body enters ketosis.

When you restrict carbohydrates, your body starts breaking down fats into molecules called ketones. These ketones are then used as an alternative source of fuel by the brain and other organs. This shift in fuel source can lead to increased energy levels and improved mental focus.

Furthermore, the keto diet has been used as a therapeutic diet for people with epilepsy and certain neurological conditions. Research has shown that the ketogenic diet may help reduce seizures in some individuals, although the exact mechanisms are still being studied.

It's important to note that while the keto diet offers potential benefits, it may not be suitable for everyone. Some individuals may experience side effects such as the "keto flu," which can include symptoms like fatigue, headache, and nausea. Additionally, long-term adherence to the keto diet may be challenging for some individuals due to its restrictive nature.

In conclusion, the keto diet is a low-carb, high-fat diet that aims to induce ketosis in the body. By significantly reducing carbohydrate intake and increasing fat consumption, the body shifts its primary fuel source from carbohydrates to fats. This metabolic state has been associated with various benefits, including weight loss, improved mental clarity, increased energy levels, and better blood sugar control. However, it's important to approach the keto diet with caution and consult with a healthcare professional to ensure it is suitable for your individual needs and goals.

What is Oat Milk?

Oat milk is a non-dairy milk alternative made from oats and water. It has a creamy texture and a subtly sweet taste, making it a popular choice for those looking to avoid dairy products. Unlike cow's milk or other nut milk alternatives, oat milk is made by soaking oats in water and then blending and straining the mixture to create a smooth, creamy liquid.

Oat milk has been gaining popularity in recent years due to its numerous health benefits and versatility in cooking and baking. It is not only loved by those with lactose intolerance or dairy allergies but also by individuals who follow a vegan or plant-based diet. The mild flavor of oat milk makes it a great addition to coffee, tea, smoothies, and cereal.

The Process of Making Oat Milk

The process of making oat milk involves soaking rolled oats in water for a period of time to soften them. This soaking process helps to break down the starches in the oats, making them easier to digest and blend. The softened oats are then blended with water until smooth, creating a thick and creamy mixture.

Once the oats have been blended, the mixture is strained to remove any solids, resulting in a smooth and silky oat milk. The straining process ensures that the milk is free from any gritty texture or unwanted bits of oats. Some people prefer to use a cheesecloth or a fine-mesh sieve for straining to achieve the smoothest consistency.

Nutritional Value of Oat Milk

Oat milk is not only delicious but also offers a range of nutritional benefits. It is naturally low in fat and cholesterol-free, making it a healthy choice for those looking to reduce their fat intake. The absence of cholesterol in oat milk is particularly beneficial for heart health.

In addition to being low in fat, oat milk contains essential vitamins and minerals that are important for overall health and well-being. It is often fortified with vitamin D and vitamin B12, which are nutrients commonly found in animal-based products. These vitamins play a crucial role in supporting the immune system and maintaining healthy bones and nerves.

Furthermore, oat milk is a good source of calcium, which is essential for strong bones and teeth. It also contains iron, a mineral that helps transport oxygen throughout the body and prevents iron-deficiency anemia. The dietary fiber present in oat milk aids in digestion and can help you feel full and satisfied for longer periods of time.

It is worth noting that while oat milk offers many nutritional benefits, the exact nutrient content may vary depending on the brand and any additional fortifications. It is always advisable to check the product label for specific nutritional information.

Carbohydrates in Oat Milk

When it comes to the keto diet, one of the main concerns is carbohydrates. Carbohydrates are the body's primary source of energy, and on a traditional keto diet, they are severely limited. So how do oats, the main component of oat milk, fit into the keto lifestyle?

Oat milk, made from soaked and blended oats, has gained popularity as a dairy-free alternative to milk. It has a creamy texture and a slightly sweet taste, making it a favorite among those who follow a plant-based diet or have lactose intolerance.

While oat milk offers several health benefits, such as being rich in fiber and essential nutrients like vitamin B and iron, its carbohydrate content is something to consider for those on a strict keto diet.

Comparing Carbs in Oat Milk to Other Milks

Compared to cow's milk and some nut milk alternatives, oat milk generally contains more carbohydrates. A standard serving of oat milk can contain around 16 grams of carbs, while the same serving of almond milk or coconut milk may contain only 1-2 grams of carbs.

It's important to note that the carbohydrate content can vary depending on the brand and the specific ingredients used to make oat milk. Some brands may add sweeteners or thickeners, which can increase the carb count. Therefore, it is always recommended to check the nutrition label for accurate information.

Despite having higher carbohydrate content, oat milk can still be enjoyed in moderation by those following a keto diet. It's all about finding the right balance and incorporating it into a well-planned meal plan.

How Carbs Affect the Keto Diet

For keto dieters, consuming too many carbohydrates can easily kick the body out of ketosis, hindering progress towards their goals. While a small amount of carbs can be accommodated in a keto diet, it is essential to be mindful of the overall carb count to maintain ketosis.

When carbohydrates are limited, the body enters a state of ketosis, where it starts burning fat for fuel instead of glucose. This metabolic state is the primary goal of the keto diet, as it can lead to weight loss and improved insulin sensitivity.

However, everyone's carbohydrate tolerance may vary, and some individuals may be able to consume slightly more carbs without being kicked out of ketosis. It's important to listen to your body and monitor your ketone levels to determine your personal carbohydrate threshold.

In conclusion, while oat milk may have a higher carbohydrate content compared to other milk alternatives, it can still be enjoyed in moderation by those following a keto diet. It's crucial to consider the overall carb count and incorporate it into a well-planned meal plan to maintain ketosis and achieve desired results.

Is Oat Milk Suitable for the Keto Diet?

Considering the carbohydrate content of oat milk, it may seem challenging to incorporate it into a keto diet. However, whether oat milk is suitable for the keto diet depends on individual goals and tolerance to carbs. Let's take a closer look.

Analyzing Oat Milk's Keto Compatibility

If you follow a strict and traditional keto diet, it is likely best to avoid oat milk due to its relatively high carb count. However, if you are following a more flexible version of the keto diet or have a higher carbohydrate tolerance, you may be able to fit small amounts of oat milk into your daily macros.

Alternatives to Oat Milk for Keto Dieters

If you decide that oat milk doesn't align with your keto goals, there are plenty of other milk alternatives that are more keto-friendly. Unsweetened almond milk, coconut milk, and macadamia nut milk are all excellent options with lower carbohydrate content.

Personal Experiences and Expert Opinions

While it's essential to understand the nutritional aspects of oat milk on the keto diet, personal experiences and expert opinions can provide further insight. Let's explore what others have to say.

Testimonials from Keto Dieters

Many keto dieters have reported experimenting with oat milk and monitoring their ketone levels to assess its impact. Some individuals have found that they could incorporate small amounts of oat milk into their diet without being kicked out of ketosis, while others have experienced a significant rise in blood sugar levels and opted for alternatives.

Dietitian's Perspective on Oat Milk and Keto

According to dietitians, oat milk can be enjoyed by those following a keto diet as long as it fits within their individual carb limits and does not hinder progress towards ketosis. It's important to consider overall carbohydrate intake from other food sources and make adjustments accordingly.


In conclusion, whether oat milk is keto-friendly or not depends on individual goals, carb tolerance, and flexibility within the keto diet. While oat milk generally contains more carbs compared to other milk alternatives, some keto dieters may find room for small amounts of oat milk within their daily macros. However, if you are strict with your carbohydrate intake or seeking faster ketosis, alternatives like almond milk or coconut milk are more suitable options. As always, it's crucial to listen to your body, monitor your progress, and consult with a healthcare professional or dietitian to make the best choices for your unique dietary needs.

Back to blog

Keto Paleo Low FODMAP Cert, Gut & Ozempic Friendly

1 of 12

Keto. Paleo. No Digestive Triggers. Shop Now

No onion, no garlic – no pain. No gluten, no lactose – no bloat. Low FODMAP certified.

Stop worrying about what you can't eat and start enjoying what you can. No bloat, no pain, no problem.

Our gut friendly keto, paleo and low FODMAP certified products are gluten-free, lactose-free, soy free, no additives, preservatives or fillers and all natural for clean nutrition. Try them today and feel the difference!