A popular plant-based milk, often chosen for its creamy texture and eco-friendly credentials, may be having a more detrimental effect on your health than previously understood, according to leading dietitians and health experts.
The Carbohydrate Conundrum in Your Coffee
While oat milk has been marketed as a healthy, fibre-rich dairy alternative that can support bone health through added calcium and Vitamin D, nutrition professionals are now urging consumers to look closer at its nutritional profile. The core issue lies in its high carbohydrate content. Registered dietitian Melissa Rifkin highlighted that oat milk contains more carbohydrates and added sugars and oils than many other plant milks, such as almond milk.
"Oat milk lattes can be part of a healthy diet, but they’re not nutritionally complete on their own," Rifkin explained in an interview. "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 Oat Milk Causes a Glucose Surge
The lack of balancing protein and fat is key to the problem. Dietitian Nour Zibdeh pointed out that because oat milk is high in carbs but low in these other macronutrients, it can trigger a rapid spike in blood sugar levels, especially if consumed on its own in the morning. "Oat milk, however, is low in protein and fat and leads to worse spikes in blood sugar," Zibdeh stated. This contrasts with dairy milk, which contains natural protein and fat that help balance out its sugar content.
The scale of the carb load is significant. Samantha Cassetty, another registered dietitian, warned that a single cup of oat milk packs about 16 grams of carbohydrates, which is nearly equivalent to a slice of bread. "If you’re watching your carbohydrate intake, you’ll need to factor this in," she advised.
Expert Insights and Safer Alternatives
The conversation gained wider attention following a 2024 interview with biochemist and author Jessie Inchauspé, known as the "Glucose Goddess." She described oat milk starkly as "starch juice" due to its origin from oats, a grain. "When you’re [drinking] oat milk, you’re [drinking] juice with a lot of glucose in it. So it leads to a big glucose spike," Inchauspé said. She recommended cow's milk or nut-based milks as better options for glucose balance due to their higher protein and fat, and lower starch content.
For those not ready to give up their oat milk latte, experts suggest mitigation strategies:
- Pair it with protein: Have your drink alongside foods like eggs or Greek yogurt to create dietary balance and blunt the sugar spike.
- Read labels carefully: Cassetty advises choosing an oat milk with no emulsifiers and no added sugars.
- Consider switching: Dietitian May Zhu notes that unsweetened almond or soy milk cause lower blood sugar increases. "Almond and soy milk have slightly more protein and fat relative to carbs, creating a better macronutrient balance for blood sugar management," she explained.
The consensus is clear: while oat milk can be included in a balanced diet, awareness of its high carbohydrate content and its potential to disrupt blood sugar levels is crucial for making informed dietary choices.
