Oat milk is one of several alternatives to dairy, together with almond, rice and soy milk. Almond and soy milk are not for everybody, though, because they might cause allergies in some people. Oat milk, on the other hand, is unlikely to cause an allergic reaction. Because it's made from oats, oat milk is usually a good source of fiber as well.
Lactose-Free
According to registered dietitian Susan Bowerman, MS, RD, CSSD in an article for the website Discover Good Nutrition, the main benefits of oat milk are the things it doesn't contain. For example, oat milk is lactose-free, making it a good option for those who are lactose intolerant.
No Cholesterol
Oat milk contains 2.5 g of fat, the same as 1 percent cow's milk. The difference is that oat milk does not contain saturated fat or cholesterol. All types of cow's milk, including skim, contain some cholesterol. If you have high cholesterol or suffer from heart disease, oat milk is a healthy choice because it won't affect your cholesterol levels.
Nutrients
Most oat milks have added vitamins and minerals. The amount and the type added depends on the brand, but some might actually contain more nutrients than you would find in cow's milk. For example, the SoyQuick brand of oat milk contains iron, calcium, potassium, zinc, folate, vitamins A and K and other added vitamins and minerals.
Negatives
Oat milk contains gluten, so it's not a good choice for those who are gluten-sensitive. It also contains very little protein at about 4 g per serving. Cow's milk contains about double the amount of protein. Depending on the brand, oat milk can have lots of added sugar. This is usually added to hide the flavor of oats, which might not be palatable to everybody.
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