Dr. Thomas Dwan - Is It Bad For You? Approved by Dr. Thomas Dwan

Is Oat Milk Creamer Bad For You?



Short answer

Oat milk creamer is not bad for you and may even be beneficial for those seeking a dairy-free alternative with potentially lower calories, saturated fat, and an option for added fiber. However, some varieties contain added sugars and preservatives that could diminish its healthfulness. Choose unsweetened or minimally processed creamers when possible. For individuals with allergies or gluten sensitivity, verify that the product is certified gluten-free.



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Long answer

Nutritional Profile of Oat Milk Creamer

When assessing whether oat milk creamer is beneficial or detrimental to health, understanding its nutritional profile is crucial. Oat milk creamer is a popular dairy-free alternative used in various beverages; however, its health implications depend on the specific ingredients and nutritional content. Let's delve into the typical nutritional components found in oat milk creamer.

Calories: Oat milk creamers tend to be lower in calories than traditional dairy creamers, but this can vary widely between brands and formulations. On average, a tablespoon of oat milk creamer may contain between 10 to 30 calories.

Fat Content: The fat content in oat milk creamers can also range significantly. Some are formulated to replicate the richness of traditional cream, leading to higher fat content, while others are lighter. Generally, the fat content per tablespoon may range from 0.5 to 2 grams, often with a mix of saturated and unsaturated fats.

Carbohydrates and Sugars: One of the more pronounced differences in oat milk creamers compared to dairy creamers is their carbohydrate content, primarily due to the oats themselves. Carbohydrates can range from 1 to 5 grams per tablespoon, with sugars often added for taste, which can contribute to higher sugar content for flavored creamers.

Protein: Compared to dairy creamers, oat milk creamers have a lower protein content. They typically provide less than 1 gram of protein per serving, which is not significant in terms of meeting daily protein requirements.

Fiber: A unique aspect of oat milk creamer is its fiber content, attributable to the oat base. Some creamers may contain up to 1 gram of fiber per serving, contributing to daily fiber intake.

Vitamins and Minerals: Some oat milk creamers are fortified with vitamins and minerals, such as vitamin D, calcium, and B vitamins to mimic the nutritional benefits of dairy products. The levels of fortification can vary, so checking the label is important for understanding the specific amounts in each creamer.

Added Ingredients: Many oat milk creamers contain added ingredients to enhance flavor, texture, and shelf-life. These may include emulsifiers, stabilizers, and thickeners like lecithin, gellan gum, and guar gum. While generally considered safe, some individuals may prefer creamers with minimal additives.

In conclusion, the nutritional profile of oat milk creamer largely depends on the specific product in question. Reading labels carefully to understand calorie, fat, carbohydrate, and additive content is essential in determining how oat milk creamer fits into one's overall dietary pattern.

Here is a comparative table of the nutritional profile for a generic oat milk creamer, in comparison to a common dairy creamer (values are approximate and per tablespoon):

Nutrient Oat Milk Creamer Dairy Creamer
Calories 10-30 30-50
Fat (g) 0.5-2 2-5
Carbohydrates (g) 1-5 0-1
Sugars (g) 0-4 0-1
Protein (g) <1 <1
Fiber (g) up to 1 0
Vitamins/Minerals Varies (often fortified) Minimal/unfortified
Added Ingredients Varies Varies

As with any food product, the health impacts of oat milk creamer should be evaluated in the context of an individual's dietary needs and preferences. Those with specific dietary restrictions or health goals might benefit from the lower calorie and potentially higher fiber content of oat milk creamers, but careful selection to avoid excess sugar and additives is recommended.

Added Sugars and Sweeteners in Oat Milk Creamer

When considering the nutritional profile of oat milk creamers, it is crucial to look at the content of added sugars and sweeteners. These ingredients can significantly influence the health impact of the product. The inclusion of added sugars and various sweeteners could potentially turn a seemingly healthy dairy alternative into a less desirable choice for those monitoring their sugar intake. Knowledge about these additives can help consumers make informed decisions based on their dietary goals and health needs.

Understanding Added Sugars:

  • Caloric Density: Added sugars are high in calories. Excessive consumption can contribute to weight gain and obesity. Regular use of sweetened creamers might have a cumulative effect on daily calorie intake.
  • Blood Sugar Impact: A spike in blood sugar levels can occur after consuming products with high sugar content. For individuals with diabetes or insulin resistance, this is a critical consideration.
  • Dental Health: Frequent exposure to sugars can lead to tooth decay and dental cavities, as sugar feeds harmful oral bacteria.
  • Heart Health: Excessive sugar intake has been linked to an increased risk of heart disease. The American Heart Association recommends limiting added sugars to no more than 6% of daily caloric intake.

Common Sweeteners in Oat Milk Creamer: Oat milk creamer brands often incorporate various sweeteners, both caloric and non-caloric, to enhance flavor. Here's a rundown of some commonly used sweeteners:

  • Sucrose: Standard table sugar, which is a combination of glucose and fructose.
  • High-Fructose Corn Syrup (HFCS): A glucose and fructose syrup known to contribute to obesity and metabolic disorders when consumed in large quantities.
  • Stevia: A non-caloric plant-based sweetener, considered safe by the FDA and suitable for those managing their caloric intake or blood sugar levels.
  • Monk Fruit Sweetener: Extract from monk fruit that provides sweetness without calories. This is another acceptable choice for those reducing sugar intake.
  • Artificial Sweeteners: Such as sucralose or aspartame, which can offer sweetness without the calories, but their impact on health is controversial and might not be suitable for all consumers.

Assessing the Sweetener Profile: To fully assess the health implications of oat milk creamers, consider the types and amounts of added sweeteners. Labels should be read carefully, and terms like "cane sugar," "organic molasses," or "rice syrup" should be recognized as added sugars. It is also important to consider:

Sweetener Caloric Content Impact on Blood Sugar Considerations
Sucrose High High Could contribute to obesity, diabetes
HFCS High High Linked to metabolic disorders
Stevia None Low Generally recognized as safe (GRAS)
Monk Fruit None Low Safe for most, lacks research
Artificial Sweeteners None Variable Controversial, some linked to health issues

Hence, even though oat milk creamer can be a healthier choice compared to traditional creamers, the addition of sugars and sweeteners must be scrutinized. For those aiming for a healthy diet, opting for unsweetened or lightly sweetened creamers, possibly with naturally derived sweeteners like stevia or monk fruit, may be the best course of action.

Potential Allergens and Intolerances Related to Oat Milk Creamer

While oat milk creamer can be a delightful addition to your morning cup of coffee or your favorite recipes, it is important to consider its potential allergens and intolerances. Individuals with specific food sensitivities or allergies should be aware of the ingredients commonly found in oat milk creamers to ensure they make informed decisions for their health.

1. Gluten Sensitivity or Celiac Disease:

Though oats are naturally gluten-free, they are often processed in facilities that handle wheat, barley, and rye, which can lead to cross-contamination. If you have celiac disease or non-celiac gluten sensitivity, look for an oat milk creamer that is certified gluten-free to avoid any adverse reactions. The Gluten Intolerance Group's "Certified Gluten-Free" mark is one indicator of a product that meets strict gluten-free standards.1

2. Oat Allergy:

Oat allergy is less common than other grain allergies but it does exist. Symptoms can range from mild to severe and may include skin irritation, digestive discomfort or, in rare cases, anaphylaxis. If you have been diagnosed with an oat allergy, you should avoid oat milk creamer entirely.2

3. Additives:

Some oat milk creamers contain additional ingredients such as thickeners, emulsifiers, oils, and sweeteners which could be problematic for certain individuals. For example, carrageenan, a common additive extracted from seaweed, has been linked to gastrointestinal issues in some people.3 It is advisable to read ingredient labels closely and choose products with a straightforward and transparent ingredient list.

4. Lactose Intolerance:

Oat milk is naturally lactose-free, making oat milk creamer a suitable option for those with lactose intolerance. However, some brands may include milk derivatives that contain lactose, so it is crucial for individuals with lactose intolerance to verify the ingredients before consumption.

Understanding your own dietary restrictions and reading labels carefully are key steps in managing and avoiding adverse reactions to oat milk creamer. Always consult with a healthcare professional or registered dietitian if there are any concerns about allergies or food intolerances.


  1. Celiac Disease Foundation. "Gluten-Free Certification Programs". Accessed April 3, 2023.
  2. American College of Allergy, Asthma & Immunology. "Oat Allergy". Accessed April 3, 2023.
  3. National Library of Medicine. "Review of harmful gastrointestinal effects of carrageenan in animal experiments". Accessed April 3, 2023.

Preservatives and Additives in Store-Bought Oat Milk Creamers

When browsing the dairy-free section of your local grocery store, you might notice that oat milk creamers have grown in popularity. Offering a rich texture and a flavor profile that can closely mimic traditional creamers, oat milk alternatives are becoming a staple for coffee and tea enthusiasts alike. However, beyond the straightforward list of 'oats' and 'water,' several preservatives and additives might be found in the ingredient list. These components can raise health concerns, and understanding their purpose and potential effects is key to an informed choice.

Common Preservatives Used

  • Dipotassium Phosphate: Often added to prevent coagulation, this preservative can generally be considered safe in small amounts, but its accumulation may lead to kidney issues in susceptible individuals.
  • Calcium Carbonate: Functioning as a stabilizer, calcium carbonate ensures consistency in texture. While it is a source of dietary calcium, excessive consumption could contribute to kidney stone formation.
  • Potassium Sorbate: Used to inhibit mold and yeast growth, potassium sorbate is deemed safe by the FDA, yet some studies suggest it may cause skin allergies or irritation.

Typical Additives

  • Gellan Gum: A thickening agent that creates a creamy mouthfeel. While it is largely considered safe, some individuals may experience digestive discomfort if sensitive to this additive.
  • Sunflower Lecithin: An emulsifier that keeps the creamer homogenous. Derived from sunflower seeds, it's less concerning than soy lecithin for those with soy allergies, but it is still essential to monitor quantities consumed.
  • Natural Flavors: These are added for taste and can be derived from a variety of sources. 'Natural flavors' is an umbrella term, making it challenging to determine specific allergens or chemical makeup without full disclosure from the manufacturer.

Health Considerations of Additives

AdditivePurposePotential Health Impacts
Dipotassium PhosphateAnti-coagulantMay affect kidney health
Calcium CarbonateStabilizerPotential for kidney stones
Potassium SorbatePreservativePossible skin allergies
Gellan GumThickenerDigestive discomfort for sensitive individuals
Sunflower LecithinEmulsifierGenerally safe, consider quantity
Natural FlavorsFlavoringUndisclosed allergens or chemicals possible

As a nutritionist, I stress the importance of individual health needs and sensitivities. While preservatives and additives are often essential for the shelf life and texture of oat milk creamers, they are not without their potential downsides. It’s worth noting that organic or minimally processed products tend to contain fewer synthetic additives; however, this does not inherently make them safer or healthier—it simply offers an option with ingredients that some consumers might prefer. I recommend reading labels carefully and consulting with healthcare providers regarding any concerns, especially for individuals with pre-existing health conditions.

Homemade Oat Milk Creamer: A Healthier Option?

When it comes to health concerns with store-bought creamers, including those made from oat milk, part of the problem lies within the additives and preservatives used to enhance flavor and shelf life. Homemade oat milk creamer shows promising benefits by allowing individuals to control the ingredients that go into their creamer, thereby potentially reducing the intake of artificial additives and unhealthy fats. Below, we’ll delve into why making your own oat milk creamer might be a healthier choice.

Natural Ingredients:

  • Control over Sweeteners: Homemade creamers give you the possibility to select your preferred sweeteners or to use them sparingly. This can lead to a reduction in the consumption of refined sugars or artificial sweeteners, which are commonly found in commercial creamers.
  • Freshness: By choosing to make oat milk creamer at home, you ensure the use of fresh ingredients without the need for preservatives, which can sometimes lead to adverse health effects.
  • Whole Food Options: Homemade recipes allow for the integration of whole oats, which can offer a fuller nutrient profile compared to heavily processed options, including more fiber which is beneficial for digestive health.

Adjustable Fat Content:

  • You can adjust the type and amount of oil or fat added when making homemade creamer, which is integral for those monitoring their fat intake for heart health or dietary reasons.
  • Opting to use heart-healthy oils like avocado or almond oil can upgrade the quality of fat in the creamer, leaning towards unsaturated fats, which can be beneficial for cardiovascular health.

Customizable Texture and Flavor:

  • The thickness of homemade oat milk creamer can be tweaked to one's preference by altering the water-to-oat ratio, without relying on thickeners that commercial products often contain, such as gellan gum or carrageenan, which some studies suggest could negatively impact digestive health.
  • Add-in such as vanilla, cinnamon, or cacao powder enhance flavor naturally, circumventing the need for artificial flavors and reducing potential exposure to unknown chemicals.

Freedom from Additives:

  • Homemade creamers are free from emulsifiers like lecithins, which while generally recognized as safe, might still raise concerns among those who prefer a diet with minimally processed ingredients.
  • By avoiding additives, you might also reduce the risk of inflammation or allergies that some individuals experience in response to certain food additives.

However, it's essential to reference studies and expert opinions when weighing in on the health benefits of homemade oat milk creamer. For instance, a study published in the Journal of Food Science and Technology considers the nutritional value and technological benefits of oats, emphasizing the advantages of incorporating whole oats into the diet. Yet, when preparing homemade creamer, it's also vital to keep in mind the potential nutrient loss during the straining process. An article in Food Chemistry underscores the importance of preserving bioactive compounds in plant-based milks, indicating a potential area of nutrient compromise in homemade versions if not prepared thoughtfully.

In summary, homemade oat milk creamer offers a customizable, potentially healthier alternative to store-bought versions, free from unwanted additives and preservatives. By being in control of the ingredients, individuals can cater to specific dietary needs and preferences, paving the way for a creamer that is better aligned with personal health goals and dietary restrictions.

Oat Milk Creamer vs. Traditional Dairy Creamers: A Comparison

When evaluating whether oat milk creamer is a better choice than traditional dairy creamers, several factors come into play. Each type of creamer offers distinct nutritional profiles, potential health benefits, and dietary considerations.

Nutritional Content

Oat milk creamers are known for being lactose-free, which is beneficial for individuals with lactose intolerance. They typically provide a lower amount of saturated fat compared to dairy creamers. Here's a quick look at the basic nutritional differences:

Nutrient Oat Milk Creamer (per tbsp) Dairy Creamer (per tbsp)
Calories 20-30 30-50
Saturated Fat 0-0.5g 1-3g
Total Fat 1-2g 2-5g
Sugar 1-4g 0-5g
Protein 0g 0-1g

Health Considerations

Non-dairy creamers like those made from oats may provide benefits for those with specific dietary restrictions. Dairy creamers, on the other hand, contain animal fats which have been associated with higher levels of LDL cholesterol. However, it is also worth noting that oat milk creamers often have added oils to replace the creaminess of dairy fat, which may not be suitable for everyone. Popular additives like canola or palm oil may carry their own health implications if consumed in large quantities over time.

Many oat milk creamers are fortified with vitamins and minerals that might not be as plentiful in traditional dairy creamers. For instance, some brands add calcium and vitamin D to help balance out the nutritional content. This might make oat milk creamer a more attractive option for those needing to boost their intake of these nutrients.

Dietary Preferences and Allergies

For vegans and individuals with dairy allergies or sensitivities, oat milk creamers are a clear winner. They are free of animal products and byproducts, making them a humane and allergy-friendly choice. It's important to note, however, that some store-bought oat milk creamers may contain gluten, so those with celiac disease or non-celiac gluten sensitivity need to choose their creamer carefully.

Environmental Impact

It is well-documented in literature that plant-based products generally leave a smaller environmental footprint than their animal-based counterparts. The production of oat milk creamer typically requires less water and results in fewer greenhouse gas emissions when compared to dairy creamer production. For consumers concerned about the environmental impact of their food choices, oat milk creamers might hold an edge over traditional dairy creamers.

Each type of creamer has its advantages and potential drawbacks depending on individual dietary needs, health goals, and environmental concerns. When making a decision on which to use, it's important to weigh these factors and to be mindful of the specific ingredients and nutritional content of the creamer you choose.

Frequently asked questions

Yes, some oat milk creamers contain non-caloric sweeteners like stevia and monk fruit extract, which do not significantly affect blood sugar levels, making them suitable for those managing diabetes or monitoring caloric intake.

Oat milk creamer can be incorporated into a weight loss diet if used in moderation. Being mindful of the serving size and choosing unsweetened or lower-calorie options can help manage overall caloric intake. However, it's important to read labels for added sugars and fat content, which can add unnecessary calories.

Homemade oat milk creamer may offer similar nutrients, especially if whole oats are used. However, it might lack the fortification commonly found in store-bought varieties, such as added vitamins and minerals. Careful preparation is necessary to preserve bioactive compounds and achieve a comparable nutrient profile.

Some oat milk creamers can be a source of dietary fiber, with certain brands containing up to 1 gram per serving due to their oat base. Fiber content may vary among products, so reading nutritional labels is essential for those looking to increase their fiber intake.

Ask a question about Oat Milk Creamer and our team will publish the answer as soon as possible.

Possible short-term side effects

  • digestive discomfort
  • skin irritation
  • blood sugar spikes

Possible long-term side effects

  • weight gain
  • obesity
  • increased risk of heart disease
  • kidney issues
  • dental cavities
  • potential nutrient deficiencies

Ingredients to be aware of


  • lower calories than dairy creamer
  • fiber content
  • often fortified with vitamins and minerals
  • can be gluten-free
  • suitable for lactose intolerance
  • vegan-friendly
  • lower environmental impact

Healthier alternatives

  • homemade oat milk creamer
  • unsweetened or minimally sweetened creamers
  • creamers with naturally derived sweeteners like stevia or monk fruit

Our Wellness Pick (what is this?)

Nutpods French Vanilla Creamer

  • Unsweetened non-dairy
  • Keto-friendly
  • Whole30 compliant
  • Free from gluten, sugar
  • Vegan & Non-GMO
Learn More!

Thank you for your feedback!

Written by Diane Saleem
Published on: 01-12-2024

Thank you for your feedback!

Written by Diane Saleem
Published on: 01-12-2024

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