Oat milk benefits may be just a hype, dietitian says when mixed in coffee it may spike blood sugar level

Your oat milk latte may taste great—but experts say it could spike blood sugar. Here’s what nutritionists recommend instead (Pic credit: Pexels)

• Oat milk is low in protein and fat, causing rapid blood sugar spikes
• Experts suggest unsweetened nut milk or full-fat dairy as healthier options.
• Oat milk is best enjoyed occasionally and not as a healthful daily choice

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For those who love adding oat milk to their coffee, this may not be good news. The popular milk alternative to whole milk doesn’t benefit your health the way you think, despite being rich in fibre, calcium, and vitamin D.  Health experts warn that oat milk may have gained popularity, but it isn’t as nutritionally rich as other plant-based alternatives like almond milk.

Registered dietitian Melissa Rifkin told Parade, “Oat milk lattes can be part of a healthy diet, but they’re not nutritionally complete on their own,” she explained. “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.”

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Oat milk is also high in carbohydrates and added sugars, which doesn’t help either. It causes a rapid spike in blood sugar levels, especially when taken as a beverage in the morning. This is not the case with dairy milk, which is nutritionally dense, containing healthy amounts of protein and fat that evens out its natural sugars.

This has also been confirmed by French biochemist Jessie Inchauspé, who is known as Glucose Goddess on Instagram, in one of her videos, where she said oat milk is not a good option for coffee. This is because it comes from oats, which are a grain that is full of starch.

“Starch is essentially just long chains of glucose molecules attached together. And when we digest it, they break down into individual glucose molecules, make their way to our bloodstream and create a glucose spike,” she explained.

She went ahead and compared oat milk with “pasta juice,” adding, “If you feel tired or have lots of cravings, or have skin or hormonal issues, or are trying to manage diabetes or insulin resistance, oat milk will not help.”

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Jessie also suggested healthier alternatives, such as unsweetened nut milk or full-fat dairy. For those who still can’t give up their oat milk, she said they can continue drinking it, but remember it’s only for pleasure and not for health. To reduce the spike, she advised taking it after a meal instead of on an empty stomach and ensuring there’s movement in their day to counter some of its effects on the body.

FAQs on Risks of Oat Milk

1. Does oat milk cause blood sugar spikes?

Yes, oat milk can cause rapid blood sugar spikes due to its high carbohydrate and added sugar content.

2. Is oat milk a good option for people with diabetes or insulin resistance?

No, oat milk is not recommended for people with diabetes or insulin resistance because it can exacerbate blood sugar spikes.

3. Can oat milk contribute to hormonal or skin issues?

Oat milk may contribute to these issues due to its high starch content, which can affect blood sugar levels.

4. Are there healthier alternatives to oat milk?

Yes, healthier alternatives include unsweetened nut milk or full-fat dairy, which are lower in carbohydrates and added sugars.

5. Is it okay to drink oat milk occasionally?

Yes, you can enjoy oat milk occasionally, but it should be considered a treat rather than a healthful addition to your diet.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.