The popularity of oat milk, a plant-based dairy alternative, has surged in recent years. However, a growing number of health experts are raising concerns about the potential downsides of this trendy beverage.
According to registered dietitians, oat milk contains a significant amount of carbohydrates, which can lead to spikes in blood sugar levels. Melissa Rifkin, a registered dietitian, points out that oat milk has more carbohydrates and added sugars than other plant-based milks, such as almond milk. “Oat milk lattes can be part of a healthy diet, but they’re not nutritionally complete on their own,” she explains. “While it can provide some fiber, most oat milk lattes are low in protein and fat—two nutrients that help stabilize blood sugar and keep you full.”
Nour Zibdeh, another registered dietitian, echoes these concerns, stating that oat milk’s high carbohydrate content can lead to “worse spikes in blood sugar” compared to dairy milk, which contains a balance of protein and fat that helps regulate blood sugar levels.
Jessie Inchauspé, a French biochemist and New York Times bestselling author known as the “Glucose Goddess,” further cautions against the potential drawbacks of oat milk. “When you’re [drinking] oat milk, you’re [drinking] starch juice. You’re [drinking] juice with a lot of glucose in it. So it leads to a big glucose spike,” she explains.
To mitigate the impact of oat milk on blood sugar, experts suggest pairing it with protein-rich foods, such as eggs or Greek yogurt, to create a more balanced nutritional profile. Samantha Cassetty, a registered dietitian, also advises consumers to check the ingredient list when purchasing oat milk, recommending those without emulsifiers and added sugars.
As the oat milk trend continues to grow, it’s crucial for consumers to be aware of the potential health implications and to make informed choices about their dairy alternatives. By understanding the nutritional nuances of oat milk, individuals can make more mindful decisions about their beverage choices and maintain a balanced diet.
