Is Oat Milk Bad for You? The Myths & Facts

It’s hard to believe that a simple beverage like oat milk could cause outrage, but this coffee shop’s flagship beverage has recently angered some social media influencers.

the haters The claims that oat milk raises blood sugar are nothing more than that”Starch juice,

We asked a real expert — MyFitnessPal registered dietitian Joanna Gregg — about the myths and facts surrounding the controversial alternative milk.

Oat Milk and Blood Sugar

The concern about oat milk is understandable, as there are some confusing nuances about it. While most manufacturers don’t actually add sugar as an ingredient, maltose, a type of sugar, is created by the oat milk manufacturing process.

“The maltose found in oat milk is digested more quickly than the sugars found in other milks, which is the main reason it’s got such a bad reputation,” says Gregg.

It’s true that oat milk, like milk, has a fairly high glycemic index (GI) of 69. This number is a measure of how quickly a food raises blood sugar levels. It’s a scale from 0 to 100, with pure glucose having a value of 100. The higher the GI number, the more a food can potentially raise glucose.

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

But does oat milk really raise your blood sugar in an unhealthy way? Gregg says probably not.

“The GI number is entirely based on the food. If oat milk is eaten with a meal that contains fiber, protein or fat, these other nutrients will slow the rise in blood sugar,” she says.

In other words, if you’re having a little bit of oat milk in your coffee along with a balanced breakfast — like an omelet or avocado toast — then there’s nothing to worry about.

What about the content?

There’s another ingredient in oat milk that has surprised some people — oil.

Gregg says, “It’s often added to provide better texture.” It also serves as a EmulsifierPrevents the milk from separating in your coffee.

“When consumed in the right amounts, Oil is not unhealthy And it can be incorporated into a healthy diet. The canola oil commonly found in oat milk is not a cause for concern,” says Gregg.

Although Gregg doesn’t believe oat milk is unhealthy, he says oat milk is a processed food. processed foods These are something you’ll want to limit in your diet overall.

“Almost all processed foods have emulsifiers and other ingredients added to make them more palatable,” she says. these materials Present in oat milk, when consumed in moderation, Generally considered safe,

How does oat milk compare to other milks?

Whether or not oat milk is the best option for you depends on your preferences and situation. “Oat milk is a great option for people with lactose, nut, or soy allergies,” says Gregg. She also points out that oat milk contains beneficial nutrients, including beta-glucan and others phytonutrients And it contains antioxidants.

“But if your goal is to get protein then dairy milk is a better source of protein than oat milk, and dairy products are a natural source of many nutrients such as calcium, potassium and vitamins A, B12 and D,” says Gregg.

And if you’re closely monitoring your blood sugar for any reason, Gregg says nut milk is probably a better choice than oat milk, especially if you’re not mixing the oat milk with other foods.

So is oat milk a health food?

Gregg says oat milk is healthier than some beverages and not as healthy as others. It depends on what it replaces, what you eat it with, and how much you eat.

“I prefer to avoid categorizing any food as a ‘healthy food,'” she says. “Like all foods, its pros and cons should be weighed against your overall diet, preferences, and goals.”

What’s the final conclusion about oat milk, according to a registered dietitian?

“Oat milk can definitely be incorporated into a healthy diet.”