It’s hard to believe that a drink as simple as oat milk could cause outrage, but this coffee shop staple has recently drawn the ire of some social media influencers.
Haters claim that oat milk causes blood sugar spikes and that oat milk is nothing more than “starchy juice.”
We asked a real expert—MyFitnessPal registered dietitian Joanna Gregg—to weigh in on the myths and facts surrounding this controversial alternative milk.
Oat milk and blood sugar
Concerns about oat milk are understandable, as there are some confusing nuances. While most manufacturers don’t actually add sugar as an ingredient, maltose (a type of sugar) is created during the oat milk manufacturing process.
“The maltose in oat milk is digested more quickly than the sugar in other milks, which is the main reason for its bad reputation,” says Greg.
Indeed, like cow’s milk, oat milk has a fairly high glycemic index (GI) of 69. It ranges from 0 to 100, where pure glucose has a value of 100.
In comparison, 1% milk has a GI of 27.
But is oat milk really raising your blood sugar in some very unhealthy way? Greg said probably not.
“The GI value is based solely on the food itself. If oat milk is consumed with foods that contain fiber, protein or fat, then these other nutrients will slow the rise in blood sugar,” she says.
In other words, if you add a splash of oat milk to your coffee and pair it with a balanced breakfast, like an omelet or avocado toast, you have nothing to worry about.
What about the ingredients?
There’s another oat milk ingredient that’s getting some attention—oil.
“It’s usually added to provide a better texture,” Greg says. It also acts as an emulsifier, preventing the milk from separating in the coffee.
“If consumed in the correct amounts, oil is not unhealthy and can be included in a healthy diet. The amount of canola oil typically found in oat milk may not be alarming,” says Greg.
Although Greg doesn’t think oat milk is unhealthy, she points out that oat milk is a processed food. You may want to limit processed foods in your overall diet.
“Almost all processed foods have emulsifiers and other ingredients added to make them tastier,” she said. “Oat milk contains these ingredients at levels generally considered safe when consumed in moderation.”
How does oat milk compare to other milks?
Whether oat milk is the best choice for you depends on your preferences and circumstances. “Oat milk is a great option for people with lactose, nut or soy allergies,” says Greg. She also pointed out that oat milk contains beneficial nutrients, Includes beta-glucan and others Phytonutrients and antioxidants.
“But if that’s your goal, milk is a better source of protein than oat milk, and dairy is a natural source of many nutrients, such as calcium, potassium, vitamins A, B12 and D,” Gregg says.
Greg says that if you keep tabs on your blood sugar for whatever reason, nut milk may be a better choice than oats, especially if you don’t mix oat milk with other foods.
So, is oat milk a health food?
Oat milk is healthier than some drinks, but not as healthy as others, Greg said. It depends on what it replaces, what is eaten with it and how much is consumed.
“I would rather avoid classifying any food as ‘health food,'” she says. “As with all foods, the pros and cons need to be weighed against your overall diet, preferences and goals.”
What’s the bottom line for oat milk, according to registered dietitians?
“Oat milk can certainly be included in a healthy diet.”
