Is Oat Milk Good For You?

18 Sep Is Oat Milk Good For You?

Posted at 10:00h in Drinks by

Oat milk is more popular than ever and has become the plant milk of choice for many. But how healthy is it really? Recently, the dairy alternative has been getting some bad press. So, before you order that oat flat white, let’s dig a little deeper into the question: is oat milk good for you?

More and more of us are turning away from dairy and choosing plant-based milk alternatives. Oat milk tastes great, is naturally sweet and widely available. Many coffee shops and restaurants now offer it as their main non-dairy option, but is it really healthier than dairy milk? How much sugar is there in oat milk? The truth about the nation’s favourite ‘health drink’ may not be as clear cut as you might think. Here are answers to some of the most common questions about oat milk…

IS OAT MILK ULTRA PROCESSED?

Yes, most widely available oat milks are considered ultra processed. They typically contain a fairly long list of ingredients, some of which you’d probably be surprised to discover. As well as oats and water, many brands also contain thickeners, stabilisers and even oil. Many widely available brands contain sunflower oil, an inflammatory omega 6 fat. Most of us consume far too much omega 6 and not enough omega 3, which promotes inflammation in the body. Ultra processed foods (and in this case, drinks) are amongst the biggest contributors to our intake.

HOW MUCH SUGAR IS IN OAT MILK?

Oat milk tastes sweet and delicious for a reason. Most don’t contain added sugar because oats contain naturally occurring sugars. Whether naturally occurring or added, sugar is sugar. It typically contains around 3.5g of sugar per 100ml. For context, there are 4g sugar in a teaspoon. A Pret oat latte contains 9.9g sugar which is equivalent to two and a half teaspoons. A grande Starbucks oat latte comes in at 12g (four teaspoons). There are many health conscious people who wouldn’t dream of scooping spoonfuls of sugar into their morning coffees, but many are drinking it unknowingly in their morning oat lattes.

DOES OAT MILK SPIKE YOUR BLOOD SUGAR?

Much of the recent negative press around oat milk has been around its potential to ‘spike’ blood sugar levels. Avoiding regular, significant fluctuations in blood sugar is an important consideration when it comes to losing weight and optimising health. You can read our guide here to learn more. As previously explained, because it contains sugar, if you’re consuming a relatively large amount, you may experience a spike in your blood glucose. However, this will depend on a number of factors, including what you’ve consumed before and after, along with your unique genetic makeup and how your body processes glucose into energy. You can use a continuous glucose monitor (CGM) to establish what foods and drinks have the biggest impacts on your blood sugar levels.

WHAT IS DIPOTASSIUM PHOSPHATE IN OAT MILK?

Dipotassium phosphate is a synthetic chemical found in some oat milks. It’s a preservative with no health benefits. Overconsumption has been linked to kidney issues. People with kidney disease are advised to avoid dietary phosphorus food additives as it may increase the risk of skeletal and cardiovascular disease. Whether or not you have kidney disease, you’re better off avoiding regular consumption of synthetic additives like dipotassium phosphate.

IS OAT MILK BAD FOR YOUR SKIN?

A recent article on Allure suggested that oat milk may be responsible for acne flare-ups. The dairy replacement is under scrutiny for potentially causing acne due to its high glycemic index and sugar content, which may lead to insulin spikes and inflammation. It has been suggested that added sugar and seed oils may cause skin issues. Some individuals report breakouts after consuming it, however scientific evidence is lacking. While studies have shown a link between dairy intake and acne occurrence, no studies have been done to show the potential link between oat milk intake and acne flare-ups.

IS OAT MILK BAD FOR WEIGHT LOSS?

One question that we are often asked by clients is whether oat milk is a good choice if you’re trying to lose weight. While lower in calories than whole milk, it’s higher in carbohydrates and often contains more sugar. Unsweetened varieties are better choices for weight management. Oat milk provides less protein than dairy or soy milk, which may impact satiety. Therefore, unsweetened oat milk may be able to fit into a weight loss plan, but it’s dependent on how much you consume, how sensitive you are to carbohydrates, and other lifestyle and dietary factors. Working with a qualified nutritionist will help you get clear on the best chioces for you.

IS ALPRO OAT MILK HEALTHY?

It’s one of the most widely available dairy free brands, but as a team of qualified and experienced nutritionists, we recommend avoiding the majority of Alpro products. Most are highly processed and contain numerous additives. Alpro’s oat milk contains sunflower oil which we recommend avoiding (for reasons stated above) if you care about your health.

WHAT IS A HEALTHIER MILK ALTERNATIVE?

Whichever brand you buy, there’s no avoiding that oat milk contains sugar. If you’re looking to lose weight and optimise your health, the less sugar you consume, the better. If you want to keep your sugar intake to a minimum then choosing a nut-based milk is a better option. Read more in our article: A Guide To The Best Dairy Free Milks.

However, if you’re not ready to give up your oat latte, Plenish’s Oat M*lk and Oatly Organic Oat Milk are the best, widely available brands we’ve found.

SO, WHY IS OAT MILK BAD FOR YOU?

Oat is not the best choicee in comparison to other non-dairy alternatives. It’s relatively high in sugar and most brands are ultra processed, containing additives that are not supportive for optimal health. If you do decide to drink oat milk, choose a high quality, additive-free brand. Drink it in moderate amounts and have it alongside food to slow the release of sugars into the bloodstream.

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