Experts have warned that oat milk may lead to harmful blood sugar spikes due to its high carbohydrate content. While oat milk is a popular plant-based alternative, its glycemic index can be higher than other options, potentially causing rapid increases in blood glucose levels.
Dana Ellis Hunnes, a senior clinical dietitian at UCLA Health, recommends choosing unsweetened varieties to minimise sugar intake. She notes that for most people, alternative milks make up only a small part of their diet, so the choice should be based on personal preference and nutritional needs.
A 2025 study led by Abigail Johnson from the University of Minnesota found that plant-based milks are generally lower in protein and saturated fats than dairy milk, but many are fortified with calcium and vitamin D. The study examined 219 products from 21 brands.
Experts advise checking labels carefully, as nutrient content varies widely between brands. For those seeking higher protein with minimal sugar, unsweetened pea protein or soy milk are recommended. Concerns about seed oils in some alternative milks are largely unfounded, as the amounts used are typically too small to pose health risks.
