Your morning oat milk latte, a staple for many health-conscious Britons, might not be the wholesome choice it seems. Experts are now warning that this popular dairy-free alternative could be causing significant spikes in blood sugar levels, potentially doing more harm than good.
The Carbohydrate Conundrum in Your Coffee
Registered dietitians are urging consumers to look beyond the healthy marketing of oat milk. Melissa Rifkin explained to Parade that oat milk typically contains more carbohydrates and added sugars than other plant-based options like almond milk. While it can add some fibre to your diet, a standard oat milk latte is often low in the crucial nutrients that stabilise energy.
"Oat milk lattes can be part of a healthy diet, but they’re not nutritionally complete on their own," Rifkin stated. "While it can provide some fibre, most oat milk lattes are low in protein and fat—two nutrients that help stabilise blood sugar and keep you full."
Why Morning Consumption is Particularly Problematic
The timing of your drink matters. Dietitian Nour Zibdeh highlighted that consuming oat milk in the morning, when consumed alone, can lead to a rapid rise in glucose levels. This is because, unlike cow's milk which contains balancing protein and fat, oat milk is predominantly starchy carbohydrates.
"Oat milk, however, is low in protein and fat and leads to worse spikes in blood sugar," Zibdeh emphasised. This view was supported by dietitian Samantha Cassetty, who told Prevention that one cup of oat milk contains about 16 grams of carbohydrates, a similar amount to a slice of bread, which needs to be factored into your daily intake.
Expert Insights and Healthier Swaps
Biochemist and author Jessie Inchauspé, known as the "Glucose Goddess", offered a stark analogy in 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, noting it leads to a significant glucose spike.
So, what are the alternatives? Experts suggest several strategies:
- Pair your latte with protein: Having your oat milk coffee alongside eggs or Greek yogurt can help balance the blood sugar response.
- Check labels carefully: Cassetty advises choosing oat milk with no emulsifiers and no added sugars.
- Consider different milks: Registered dietitian May Zhu told Parade that unsweetened almond or soy milk have a better macronutrient balance for blood sugar management, with more protein and fat relative to carbs.
The consensus is clear: while oat milk can be included in a balanced diet, understanding its impact on your blood sugar is crucial for making informed, healthy choices every morning.
