Health-conscious Britons swapping dairy for oat milk in their morning coffee could be making a choice that harms more than it helps, according to leading dietitians. While marketed as a nutritious, plant-based option, experts warn that the popular milk alternative can cause significant spikes in blood sugar levels.
The Carbohydrate Conundrum in Your Coffee
Registered dietitian Melissa Rifkin explained to Parade that oat milk typically contains more carbohydrates and added sugars than other plant milks, such as almond. "Oat milk lattes can be part of a healthy diet, but they’re not nutritionally complete on their own," she stated. The issue lies in the macronutrient profile: while providing some fibre, oat milk is often low in protein and fat. These two nutrients are crucial for stabilising blood glucose and promoting satiety.
Fellow dietitian Nour Zibdeh emphasised the morning risk, noting that consuming oat milk—which is high in carbs—on an empty stomach can lead to a rapid blood sugar increase. "Oat milk, however, is low in protein and fat and leads to worse spikes in blood sugar," Zibdeh added, contrasting it with dairy milk, where protein and fat balance out the natural sugars.
How Oat Milk Compares to Other Choices
The data provides a clear picture. Samantha Cassetty, another registered dietitian, told Prevention that one cup of oat milk contains about 16 grams of carbohydrates, a quantity nearly equivalent to a slice of bread. For those monitoring their carb intake, this needs careful consideration alongside other meal components.
Biochemist and author Jessie Inchauspé, known as the "Glucose Goddess," offered a stark analogy in a 2024 interview. "When you’re [drinking] oat milk, you’re [drinking] starch juice. You’re [drinking] juice with a lot of glucose in it. So it leads to a big glucose spike," she said. She pointed to cow's milk (high in protein and fat) or nut milks (very low in starch) as better options for glucose balance.
How to Enjoy Your Latte More Wisely
This doesn't mean you must abandon oat milk entirely. Dietitians suggest smart strategies to mitigate its effects. The primary advice is to avoid consuming it in isolation. Pairing your oat milk latte with protein-rich foods like eggs or Greek yogurt can help balance the meal and blunt the blood sugar response.
When shopping, scrutinise labels. Cassetty advises choosing a product with no emulsifiers and no added sugars. Alternatively, consider switching to almond or soy milk. Registered dietitian May Zhu noted to Parade that "Almond and soy milk have slightly more protein and fat relative to carbs, creating a better macronutrient balance for blood sugar management."
The consensus is clear: while oat milk can be part of a varied diet, understanding its impact on blood sugar is essential for making truly healthy choices, especially at the start of the day.
