Oat milk can raise blood sugar levels, says French biochemist; suggests hacks for oat milk lovers

Oat milk, says the French biochemist, may just be “liquid starch” and can cause a bigger glucose spike than whole milk (Image: Pexels)

Plant-based milks have gained popularity over the years, and for those who are lactose intolerant, such alternatives can be a boon. However, when it comes to nutritional benefits, there are many reasons why whole milk is considered better for you.

French biochemist Jessie Inchauspé took to her Instagram account to explain how oat milk may just be “liquid starch” and can cause a bigger glucose spike than whole milk. She also listed some of the health benefits of whole milk that far exceed oat milk’s.

She said, “Oat milk is literally liquid starch; it is basically pasta juice. To make it, oats are blended with water and then filtered. So most of the fibre and protein are removed, and what’s left is starch—or 100 percent glucose.”

Also read | Benefits of plant-based milk: Best vegan milk picks, from almond, soy, oats, coconut and more

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A post shared by Jessie Inchauspé (@glucosegoddess)

And it doesn’t end there. “Then it gets worse—enzymes are added during fabrication to pre-digest the starch to make the milk taste sweeter. But that means a big glucose spike. Even though whole dairy milk contains natural sugars from lactose, it has about four times more protein and fat than oat milk. Meaning: glucose is absorbed more slowly and the curve is much steadier,” she added.

Cow’s milk is thus considered healthier for its protein content, better calcium absorption, and for being rich in vitamins, minerals, and nutrients. It is also more affordable, widely available, and has a lower glycemic index.

Also read | From weight goals to heart health, here’s why vegan milk is good for you

Milk alternatives and hacks

However, for those with milk or dairy allergies, Jessie suggested helpful alternatives and hacks. These include:

• Have your drink just after a savoury breakfast: Like a little breakfast dessert, so that any protein and fat you ate just before slow down the absorption of glucose in your oat milk.
• Put clothes on your oat milk: Have it with a handful of nuts, some Greek yogurt, or a couple of soft-boiled eggs.
• Move after drinking: Go for a walk, do some squats, or dance in your living room. Your muscles soak up glucose and reduce your glucose spike.
• And if you don't drink dairy, unsweetened nut milks like almond, hazelnut, or coconut are great options.

1. What are the nutritional benefits of oat milk?

Oat milk is low in fiber and protein because it is made by blending oats with water and filtering out most of these components, leaving behind starch, which is essentially glucose.

2. How does oat milk affect glucose levels?

Oat milk can cause a larger glucose spike than whole milk because enzymes added during its production make the milk taste sweeter by pre-digesting the starch.

3. Is cow’s milk healthier than oat milk?

Cow’s milk contains more protein and fat than oat milk, leading to slower glucose absorption and a more steady glucose curve. It is also richer in vitamins, minerals, and nutrients.

4. What alternatives are available for those with milk allergies?

Those with milk or dairy allergies can opt for unsweetened nut milks like almond, hazelnut, or coconut, which are great alternatives.

5. How can you reduce the glucose spike from oat milk?

Consume oat milk after a savory breakfast or with protein-rich foods like nuts, Greek yogurt, or eggs. Physical activity post-consumption, like walking or squats, also helps reduce the glucose spike.

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.