Oat Milk: Good or Bad? Myths & Facts

It's surprising that a simple drink like oat milk has sparked such controversy, but this popular coffee shop ingredient has recently angered some social media influencers.

Critics claim that oat milk raises blood sugar levels and is essentially just "starch juice".

To clarify the myths and facts surrounding this controversial alternative milk, we consulted with Joanna Gregg, a registered dietitian at MyFitnessPal.

The concerns about oat milk are understandable given its complexities. Although most manufacturers do not add sugar as an ingredient, the oat milk production process generates maltose, a type of sugar.

"Maltose in oat milk is digested faster than the sugars in other milks, which is the main reason it gets a bad reputation," explains Gregg.

Oat milk has a high glycemic index (GI) of 69, which means it can raise blood sugar levels quickly.

For comparison, 1% dairy milk has a GI of 27.

However, according to Gregg, oat milk might not cause unhealthy blood sugar spikes.

The GI number only considers the food itself. Consuming oat milk with foods containing fiber, protein, or fat can slow down any blood sugar rise.

Therefore, enjoying a small amount of oat milk in your coffee with a balanced breakfast, like an omelet or avocado toast, shouldn't be a concern.

Oil is another ingredient in oat milk that has sparked some debate.

Gregg explains that it's often added to enhance the texture and acts as an emulsifier, preventing the milk from separating in your coffee.

Gregg assures us that oil, when consumed in moderation, is not harmful and can be part of a balanced diet. The amount of canola oil typically found in oat milk is unlikely to be a concern.

While not considering oat milk unhealthy, Gregg acknowledges that it is a processed food, and suggests limiting processed foods in general.

She notes that almost all processed foods contain added emulsifiers and other ingredients for better taste. The quantities of these ingredients in oat milk, when consumed in moderation, are generally considered safe.

The best milk choice for you depends on your individual needs and preferences. Oat milk is a good option for people with allergies to dairy, nuts, or soy because it provides beneficial nutrients like beta-glucan, phytonutrients, and antioxidants.

However, dairy milk is higher in protein and naturally contains important nutrients like calcium, potassium, and vitamins A, B12, and D.

If you're managing your blood sugar levels, nut milk may be a better choice than oat milk, particularly if you're not consuming it with other foods.

Gregg states that oat milk's health benefits vary depending on what it replaces, what it's paired with, and how much is consumed.

“I avoid labeling any food as a ‘health food,’” she explains. “Like all foods, the advantages and disadvantages should be considered in relation to your overall dietary habits, preferences, and objectives.”

The key takeaway about oat milk, as per a registered dietitian?

“Oat milk can definitely be part of a healthy diet.”