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What Should We Put on Our Cereal? Is Oat Milk a Good Choice for Weight Loss?


What are the facts about oat milk? Is it low in fat? Does it contain healthy ingredients? We will analyze the label on one brand of this milk. If you don't know much about nutrition, don't worry. Here is a quick course on how to read the most important things on nutrition labels. You will be an expert in no time at all.

















Pacific Oat Milk

oat milk





This is the only brand we found in our natural food store. You may find others in your area.








oat milk label

  • First we will look at the fat content. A portion contains 20 calories from fat out of 130 calories. That means 15% fat. That almost meets our target of 10% fat for weight loss products.

  • There are only 110 mgs sodium in a 130-calorie serving. Excellent. 

  • A serving contains 2 g of fiber. That is pretty good. Most milk substitutes have 1 g or less.

Now let's look at the list of ingredients:
oat milk ingredients

This milk contains at least two ingredients that we want to avoid:
  • carrageenan
  • vitamin A palmitate


 Here is why we want to avoid these ingredients in any milk substitute we choose. Other ingredients that don't exactly thrill us are the natural flavors, tricalcium phosphate, and other added vitamins. Guar gum, xanthan gum, and carob bean gum are probably not harmful. But, they are highly processed ingredients. They are not whole plant foods.

This milk doesn't meet our health and weight loss goals. If you are not allergic to soy, try the WestSoy Unsweetened soy milk. It is made of simple whole ingredients, although it is naturally quite high in fat.

Even better, make your own low fat rice milk with our easy rice milk recipe.

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