Oat milk is quickly becoming one of the more popular plant-based milks for everything from breakfast cereal to baking.
Plant milks made from nuts, seeds, coconut, rice, and soy are largely gluten-free, so you might expect the same from oat milk. However, if you have celiac disease or gluten sensitivity, oat milk may not be the best choice.
This article explains whether oat milk is gluten-free.
Many Brands Are Contaminated With Gluten
Gluten is a group of proteins found in wheat, rye, and barley.
While it's safe for most people to eat, it inflames and damages the lining of the small intestine in people with celiac disease and possibly those with non-celiac gluten sensitivity. Thus, anyone with these conditions must strictly avoid gluten.
Oats are naturally gluten-free. However, because they're often grown near wheat and processed in facilities that also handle wheat products, they're frequently cross-contaminated with gluten.
Thus, oat milk is likewise susceptible to contamination.
A Canadian study in 133 oat samples discovered that 88% were contaminated with more than 20 parts per million (ppm) of gluten — the general cutoff for a food to be considered gluten-free.
When researchers in the United States assessed 78 foods labeled gluten-free, 20.5% had gluten levels over 20 ppm.
Keep in mind that the Food and Drug Administration (FDA) doesn't analyze foods for gluten content. Instead, it's up to manufacturers to test the products themselves.
Some manufacturers use third-party testing labs to ensure that their products are under the threshold for gluten. These have a certification — usually shown as a small stamp on the packaging — that ensures the product is indeed gluten-free.
If you can't consume gluten, you should only buy oat milk that's certified gluten-free.
Although naturally gluten-free, oats are frequently cross-contaminated with gluten. Therefore, there's a good chance that your oat milk isn't gluten-free unless it's certified as such.
Gluten-Free Oat Milk Options
If you don't have a health reason that requires you to avoid gluten, any kind of oat milk is safe to drink.
However, if you follow a gluten-free diet, you should read labels carefully to find products that are certified gluten-free.
Oatly is one oat milk brand whose U.S. products are certified gluten-free. Planet Oat, Califia Farms, and Elmhurst all state that their oat milk is gluten-free but don't have third-party certification.
Gluten-free oat milk is also easy to make yourself, using only two ingredients — certified gluten-free oats and water. Here's a basic recipe:
- Soak 1 cup (80 grams) of certified gluten-free oats in water — enough to cover them — for about 15 minutes.
- Drain the oats and blend with up to 4 cups (945 mL) of water for about 30 seconds. Use less water if you prefer a thicker beverage.
- Strain the mixture through a fine-mesh strainer.
- Chill before serving.
Several brands offer gluten-free oat milk. Nonetheless, if you can't find certified products, you can make your own oat milk with certified gluten-free oats and water.
How is Oat Milk Made?
Oat milk is made by soaking whole oats in water, milling the softened mixture, and straining the liquid from the solids. The manufacturer may add other ingredients like sweeteners or vitamins before the drink is homogenized to make it creamy and milk-like.
Oats are a particularly good source of beta glucan, a soluble fiber that gives oat milk its thick consistency and may boost heart health by lowering LDL (bad) cholesterol. Notably, studies suggest that oat beverages have this same effect.
A 1-cup (240-mL) serving of oat milk provides:
- Calories: 120
- Protein: 3 grams
- Fat: 5 grams
- Carbs: 16 grams
- Fiber: 2 grams
Oat milk is made by soaking and milling oats, then separating the liquid. Oat milk's creamy texture is owed to its beta glucan, a healthy type of soluble fiber.
The Bottom Line
While oats are a gluten-free grain, many are cross-contaminated with gluten — meaning that not all oat milks are gluten-free.
If you have celiac disease or gluten sensitivity, you should only buy oat milk that's certified gluten-free by a third-party organization.
Otherwise, you can make this thick, creamy plant-based milk at home using certified gluten-free oats and water.
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EcoWatch Daily Newsletter
By Jeff Masters
The American Society of Civil Engineers (ASCE) gave America's infrastructure a C- grade in its quadrennial assessment issued March 3. ASCE gave the nation's flood control infrastructure – dams and levees – a D grade. This is a highly concerning assessment, given that climate change is increasingly stressing dams and levees as increased evaporation from the oceans drives heavier precipitation events.
Figure 1. Debris fills the Feather River from the damaged spillway of California's Oroville Dam, the nation's tallest dam, after its near-collapse in February 2017. The Oroville incident forced the evacuation of nearly 190,000 people and cost $1.1 billion in repairs. California Department of Water Resources
Figure 2. The L-550 levee on the Missouri River overtopping during the spring 2011 floods. USACE
By Jacob Carter
On Wednesday, the Department of the Interior (DOI) announced that it will be rescinding secretarial order 3369, which sidelined scientific research and its use in the agency's decisions. Put in place by the previous administration, the secretarial order restricted decisionmakers at the DOI from using scientific studies that did not make all data publicly available.
Science Rising at Interior<p>The rescinded secretarial order is not the only notable victory we have seen from the DOI recently. The Biden administration has moved swiftly to <a href="https://www.nytimes.com/2021/03/02/climate/biden-interior-department-haaland.html" target="_blank">restore consideration of climate change</a> in its decisions, <a href="https://www.nationalgeographic.com/environment/article/biden-expected-to-reverse-trump-order-to-shrink-utah-national-monuments" target="_blank">reverse assaults on our public lands</a>, and <a href="https://www.audubon.org/news/biden-halts-trump-rule-gutted-landmark-bird-protection-law" target="_blank">taken actions to protect our nation's wildlife</a>. These decisions, unlike many made at the DOI over the past four years, have been informed by science—and President Biden's pick to lead the DOI, Representative Deb Haaland of New Mexico, has <a href="https://www.cnn.com/2021/02/22/politics/haaland-confirmation-remarks/index.html" target="_blank">promised in her confirmation hearing</a> to continue to make decisions that are guided by science.</p><p><strong>Saving Migratory Birds</strong></p><p>One of the parting gifts of the prior administration was a <a href="https://blog.ucsusa.org/jacob-carter/outgoing-administration-gave-thumbs-up-to-migratory-bird-massacre-its-time-to-reverse-the-damage" target="_blank">reinterpretation of a long-standing rule that protected migratory bird species</a>. For decades, the <a href="https://www.fws.gov/birds/policies-and-regulations/laws-legislations/migratory-bird-treaty-act.php" target="_blank" rel="noopener noreferrer">Migratory Bird Treaty Act</a> (MBTA) had protected migratory bird species, which are in decline in the US, by allowing the DOI to fine industries that failed to take proper precautions to protect migratory birds. For example, <a href="https://www.fws.gov/birds/bird-enthusiasts/threats-to-birds/entrapment-entanglement-drowning.php#:~:text=An%20estimated%20500%2C000%20to%201,trays%2C%20and%201%25%20spills." target="_blank" rel="noopener noreferrer">not placing proper netting over oil pits</a>, which can result in the death of migratory birds. The rule, however, was reinterpreted by the prior administration such that industries could only be fined if bird deaths were "intentional" and not if they occurred incidentally due to a lack of precautions.</p><p>The prior administration, in its final days, also <a href="https://www.motherjones.com/environment/2021/03/endangered-species-recovery-interior-deb-haaland/" target="_blank" rel="noopener noreferrer">eliminated protections for the northern spotted owl</a>, which is currently listed by the Fish and Wildlife Service (FWS) as a threatened species. More than 3 million acres of the owl's habitat were removed from protection to pave way for timber harvesting. Susan Jane Brown, a staff attorney at the Western Environmental Law Center, <a href="https://www.nytimes.com/2021/03/02/climate/biden-interior-department-haaland.html" target="_blank" rel="noopener noreferrer">stated that she had received</a> "…several calls from wildlife biologists who are in tears who said, 'Did you know this is happening? The bird won't survive this."</p><p>The Biden administration, following the best available science, has delayed the implementation of both rules.</p><p><strong>Restoring Public Lands</strong></p><p>In 2017, two national monuments, Bears Ears and Grand Staircase-Escalante of Utah, <a href="https://www.nytimes.com/2017/12/04/us/trump-bears-ears.html" target="_blank" rel="noopener noreferrer">were reduced in size by some two million acres</a>, the largest reduction of federal land protection in our nation's history. Later, <a href="https://www.nytimes.com/2018/03/02/climate/bears-ears-national-monument.html" target="_blank" rel="noopener noreferrer">internal emails at the DOI</a> would show that these actions were not a product of following the best available science, and were instead guided by a push to exploit oil and natural gas deposits within the boundaries of the protected land. In particular, the decision did not consider the archaeological importance of the protected lands or their cultural heritage. Sidelining these facets of this decision is likely what <a href="https://www.motherjones.com/environment/2021/02/biden-orders-review-of-trumps-assaults-on-americas-natural-treasures/?utm_source=twitter&utm_campaign=naytev&utm_medium=social" target="_blank" rel="noopener noreferrer">prompted a review of the reductions</a> by the Biden administration.</p>
Bringing Science Back Across the Administration<p>Beyond the Interior department, the Biden administration has taken quick steps to bring science back to the forefront of decisionmaking across the federal government. In January, President Biden signed a <a href="https://www.whitehouse.gov/briefing-room/presidential-actions/2021/01/27/memorandum-on-restoring-trust-in-government-through-scientific-integrity-and-evidence-based-policymaking/" target="_blank" rel="noopener noreferrer">presidential memo</a> to strengthen scientific integrity and evidence-based decisionmaking. The memo, among many other positive steps for science, has initiated a review process on scientific integrity policies that should be finalized toward the end of the year. Given the <a href="https://www.ucsusa.org/resources/attacks-on-science" target="_blank" rel="noopener noreferrer">unprecedented number of times we documented political interference in science-based decision-making processes</a> over the past four years, such a review, and the subsequent recommendations arising from it, are clearly warranted.</p><p>The Biden administration also has formed multiple scientific advisory groups to help make choices informed by the best available science to protect public health and our environment. This includes advisory groups on critical issues such as <a href="https://www.whitehouse.gov/briefing-room/presidential-actions/2021/01/27/memorandum-on-restoring-trust-in-government-through-scientific-integrity-and-evidence-based-policymaking/" target="_blank" rel="noopener noreferrer">scientific integrity</a>, <a href="https://www.whitehouse.gov/briefing-room/press-briefings/2021/02/10/president-biden-announces-members-of-the-biden-harris-administration-covid-19-health-equity-task-force/" target="_blank" rel="noopener noreferrer">COVID-19</a>, and <a href="https://www.americanprogress.org/issues/green/reports/2021/02/04/495397/mapping-environmental-justice-biden-harris-administration/" target="_blank" rel="noopener noreferrer">environmental justice</a>. The administration also is moving quickly to <a href="https://www.npr.org/sections/biden-transition-updates/2020/12/17/938092644/biden-to-pick-north-carolina-regulator-michael-regan-to-lead-epa" target="_blank" rel="noopener noreferrer">appoint qualified leaders</a> at science-based agencies and has asked the heads of agencies to expeditiously establish scientific integrity officials and chief science officers.</p><p>In addition to rescinding the secretarial order at DOI, the Biden administration has also rescinded several other anti-science actions taken over the past four years. Among the <a href="https://www.whitehouse.gov/briefing-room/presidential-actions/2021/02/24/executive-order-on-the-revocation-of-certain-presidential-actions/" target="_blank" rel="noopener noreferrer">many anti-science executive orders reversed by President Biden are </a>an order that directed agencies to arbitrarily cut their advisory committees by one-third and another that required agencies to cut two regulations for every new regulation they issued.</p><p>There has been a lot of progress for science-based decisionmaking over the past six weeks, with more expected as qualified individuals are appointed to head science-based agencies. And yet we know through our research that <a href="https://www.sciencepolicyjournal.org/uploads/5/4/3/4/5434385/berman_emily__carter_jacob.pdf" target="_blank" rel="noopener noreferrer">every administration has politicized science-based decisionmaking to some extent</a>.</p><p>We will continue to watch, demand, and ensure that science guides the critical decisions being made by the Biden administration. Our health, our environment, and our safety depend on it.</p><p><em><a href="https://blog.ucsusa.org/author/jacob-carter#.YED_bRNKjt0" target="_blank">Jacob Carter</a> is a research scientist for the Center for Science and Democracy at the Union of Concerned Scientists.</em></p><p><em>Reposted with permission from the <em><a href="https://blog.ucsusa.org/jacob-carter/science-wins-at-the-interior-department" target="_blank">Union of Concerned Scientists</a>.</em></em></p>
At first glance, you wouldn't think avocados and almonds could harm bees; but a closer look at how these popular crops are produced reveals their potentially detrimental effect on pollinators.
Migratory beekeeping involves trucking millions of bees across the U.S. to pollinate different crops, including avocados and almonds. Timothy Paule II / Pexels / CC0<p>According to <a href="https://www.fromthegrapevine.com/israeli-kitchen/beekeeping-how-to-keep-bees" target="_blank">From the Grapevine</a>, American avocados also fully depend on bees' pollination to produce fruit, so farmers have turned to migratory beekeeping as well to fill the void left by wild populations.</p><p>U.S. farmers have become reliant upon the practice, but migratory beekeeping has been called exploitative and harmful to bees. <a href="https://www.cnn.com/2019/05/10/health/avocado-almond-vegan-partner/index.html" target="_blank">CNN</a> reported that commercial beekeeping may injure or kill bees and that transporting them to pollinate crops appears to negatively affect their health and lifespan. Because the honeybees are forced to gather pollen and nectar from a single, monoculture crop — the one they've been brought in to pollinate — they are deprived of their normal diet, which is more diverse and nourishing as it's comprised of a variety of pollens and nectars, Scientific American reported.</p><p>Scientific American added how getting shuttled from crop to crop and field to field across the country boomerangs the bees between feast and famine, especially once the blooms they were brought in to fertilize end.</p><p>Plus, the artificial mass influx of bees guarantees spreading viruses, mites and fungi between the insects as they collide in midair and crawl over each other in their hives, Scientific American reported. According to CNN, some researchers argue that this explains why so many bees die each winter, and even why entire hives suddenly die off in a phenomenon called colony collapse disorder.</p>
Avocado and almond crops depend on bees for proper pollination. FRANK MERIÑO / Pexels / CC0<p>Salazar and other Columbian beekeepers described "scooping up piles of dead bees" year after year since the avocado and citrus booms began, according to Phys.org. Many have opted to salvage what partial colonies survive and move away from agricultural areas.</p><p>The future of pollinators and the crops they help create is uncertain. According to the United Nations, nearly half of insect pollinators, particularly bees and butterflies, risk global extinction, Phys.org reported. Their decline already has cascading consequences for the economy and beyond. Roughly 1.4 billion jobs and three-quarters of all crops around the world depend on bees and other pollinators for free fertilization services worth billions of dollars, Phys.org noted. Losing wild and native bees could <a href="https://www.ecowatch.com/wild-bees-crop-shortage-2646849232.html" target="_self">trigger food security issues</a>.</p><p>Salazar, the beekeeper, warned Phys.org, "The bee is a bioindicator. If bees are dying, what other insects beneficial to the environment... are dying?"</p>
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