It’s hard to believe that a beverage as basic as oat milk could cause a stir, but this coffee shop staple has some social media influencers up in arms lately.
Haters say oat milk raises blood sugar and is nothing more than “starch juice.”
We asked a real expert—MyFitnessPal registered dietitian Joanna Gregg—to weigh in on the myths and facts about controversial alt milk.
Oat milk and blood sugar
Concern about oat milk is understandable, because there are confusing nuances about it. Although most manufacturers do not actually add sugar as an ingredient, maltose, a form of sugar, is made in the oat milk manufacturing process.
“The maltose found in oat milk is digested faster than the sugar found in other milks which is the main reason it has a bad name,” says Gregg.
It is true that, as milk goes, oat milk is very high on the glycemic index (GI), with a GI of 69. This number is a measure of how quickly a food raises blood sugar levels. It is a scale from 0 to 100, with pure sugar given a value of 100. If the GI number is high, the food may increase the glucose level.
In comparison, 1% of dairy milk has a GI of 27.
But does oat milk really raise your blood sugar in a horribly negative way? Gregg says probably not.
“The GI number is based solely on the food itself. “If oat milk is consumed with a meal that contains fiber, protein, or fat, any increase in blood sugar will be reduced by these other nutrients,” he said.
In other words, if you have a little oat milk in your coffee and a moderate breakfast—say an omelet or avocado toast—it shouldn’t be anything to worry about.
What About Ingredients?
There is another ingredient in oat milk that has raised a few eyebrows—oil.
“It’s often added to give it a better texture,” says Gregg. It also acts as an emulsifier, keeping the milk from separating from your coffee.
“When used in the right amount, the oil is healthy and can be included in healthy foods. The amount of canola oil commonly found in oat milk is probably not a cause for concern,” Gregg said.
While he doesn’t think oat milk is unhealthy, Gregg points out that oat milk is a processed food. Processed foods are something you may want to limit from your overall diet.
“Almost all processed foods have added emulsifiers and other ingredients to make them taste better,” he said. “The amount of these ingredients present in oat milk, when consumed in moderation, is generally considered safe.”
How Does Oat Milk Compare to Other Milks?
Whether oat milk is the best choice for you depends on your preferences and situation. “For people with lactose, nut, or soy allergies, oat milk is an alternative,” says Gregg. He also points out that oat milk has beneficial nutrients, including beta-glucan and so on phytonutrients and antioxidants.
“But dairy milk is a better source of protein than oat milk if that’s your goal, and dairy products are a natural source of many nutrients like calcium, potassium, and vitamins A, B12, and D,” says Gregg.
And if you’re watching your blood sugar for any reason, Gregg says nut milk is a better choice than oat, especially if you don’t mix oat milk with other foods.
So, is Oat Milk a Health Food?
Gregg says oat milk is healthier than other drinks and not as healthy as others. It depends on what it changes, what you eat it with, and how much you eat it.
“I choose to avoid categorizing any food as ‘healthy food,'” he says. “Like all foods, the good and the bad must be weighed against your diet, your preferences and your goals.”
The bottom line with oat milk, according to a registered dietitian?
“Oat milk can certainly be included in a healthy diet.”
