Switching to oat milk in your morning coffee, a change many make for perceived health benefits, could be doing more harm than good, according to nutrition experts. The popular dairy alternative is being scrutinised for its potential to cause significant spikes in blood sugar levels.
The Carbohydrate Conundrum in Your Coffee Cup
Registered dietitian Melissa Rifkin explained to Parade that oat milk typically contains more carbohydrates and added sugars than other plant-based options like almond milk. "Oat milk lattes can be part of a healthy diet, but they’re not nutritionally complete on their own," she noted, highlighting their common lack of protein and fat—nutrients crucial for stabilising blood sugar and promoting fullness.
This view is supported by fellow dietitian Nour Zibdeh, who pointed out that the high carbohydrate content in oat milk can lead to a rapid blood sugar increase, especially when consumed on an empty stomach in the morning. "Oat milk, however, is low in protein and fat and leads to worse spikes in blood sugar," Zibdeh stated, contrasting it with dairy milk, where protein and fat balance out natural sugars.
Quantifying the Spike: Oat Milk vs. Common Foods
The scale of the issue becomes clear when looking at the numbers. Dietitian Samantha Cassetty told Prevention that a single cup of oat milk contains approximately 16 grams of carbohydrates. "That's nearly as many as a slice of bread," Cassetty warned, advising those monitoring their carb intake to factor this in or choose a lower-carb milk.
Biochemist and author Jessie Inchauspé, known as the "Glucose Goddess," offered a stark analogy during a 2024 interview. "Oat milk comes from oats, and oats are a grain, and grains are starch. When you’re [drinking] oat milk, you’re [drinking] starch juice," she said, explaining that this translates directly into a substantial glucose spike in the bloodstream.
Healthier Swaps and Balanced Choices
Experts agree that not all plant-based milks carry the same risk. "Oat milk may cause higher blood sugar increases than unsweetened almond or soy milk because it’s higher in carbohydrates," registered dietitian May Zhu told Parade. She noted that almond and soy milk offer a better macronutrient balance for blood sugar management due to their higher relative protein and fat content.
For those reluctant to give up their oat milk latte, there are practical solutions. The key is dietary balance. Pairing the drink with a protein-rich food like eggs or Greek yogurt can help mitigate the blood sugar response. Furthermore, Cassetty advises consumers to be vigilant when shopping: "Choose one that has no emulsifiers and no added sugars."
The consensus from dietitians suggests that while oat milk can be included in a balanced diet, its high carbohydrate load makes it a less optimal choice for blood sugar control compared to dairy, almond, or soy alternatives, particularly when consumed alone.
