The dairy aisle can be intimidating these days: besides regular cow’s milk, there are endless dairy-free choices that offer varying benefits and tastes.

The global oat milk industry was valued at more than $1.5 billion last year, according to data from a market research company. Future market outlook. This figure is only expected to increase: researchers predict a peak of $5.6 billion over the next decade.

What makes oat milk so popular? On the one hand, it is an option for those who abandon the consumption of dairy products, whether due to allergies, lactose intolerance or simply personal preferences. And as the name suggests, it offers “some of the same benefits of oat milk that you would get from oats,” according to a registered dietitian. Jamie Nadeau said.

“Some oat milks contain a few grams of fiber per glass, which is important for gut health, digestion and can even improve cholesterol levels,” says Nadeau.

Is oat milk really the healthiest dairy option? Here’s what nutrition experts say.

Are there any downsides to oat milk?

If you’re watching your sugar intake, be wary of the added sugar content of oat milk: If you don’t buy unsweetened oat milk, a serving of some brands can contain more than 12 grams of sugar added.

The United States Department of Agriculture (USDA) Dietary Guidelines for Americans recommends that people over the age of 2 limit added sugars to less than 10% of their total calories. So, for a person eating 2,000 calories per day, they should consume no more than 50 grams of sugar per day. The American Heart Association guidelines are even more restrictive: less than 24 grams of added sugar for women and less than 36 for men.

If sugar isn’t something your doctor has suggested you watch out for, Nadeau says oat milk is “a great option if you’re looking for a dairy-free milk alternative.”

Is oat milk healthier than regular milk?

Oat milk and cow’s milk are generally good sources of calcium and vitamin D, both of which are “beneficial for bone health,” says Nadeau.

But when it comes to comparing oat milk to regular milk, Nadeau points out that regular cow’s milk is “naturally richer in nutrients than milk alternatives,” including oat milk.

Especially considering the difference in protein between the two options, this makes sense. “Oats are not a high-protein food,” says Nadeau. So oat milk doesn’t contain as much protein as regular milk (about three versus eight grams of protein in a cup, respectively, according to the USDA). food database).

Calling a food “healthy” or “unhealthy” requires a lot of context, because the definition of “healthy” depends on each person’s specific needs. If you are lactose intolerant or simply enjoy the taste of oat milk, this might be the best option for you. If you want to increase your protein, calcium and vitamin D intake, perhaps opt for cow’s milk in your cereal or coffee.

“The healthiest food in any category will depend on you, your budget, your culture, your health goals and more,” registered dietitian Miranda Galati previously told USA Today. “It’s amazing to make more nutrient-dense choices when possible, but choosing the most processed or convenient option isn’t always a bad thing either. As a registered dietitian who wants you to live a healthy, sustainable lifestyle, I recommend letting go of the idea that there is one healthiest version of everything.

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