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Oat milk has taken the dairy shelves by storm and has quickly risen to fame as the number one alternative to dairy milk. Whether in coffee shops, on kitchen shelves, or social media, this milk option is being touted as a healthier, more sustainable alternative to dairy. Behind its creamy texture and eco-friendly image, oat milk may carry hidden health risks, especially if consumed daily. But, is it really that good, or is it just hype? Let’s find out from a nutritionist how oat milk might be harmful beneath its health halo.
To gain a detailed understanding of how oat milk affects the human body, we spoke with Aishwarya Jaiswal, a Nutritionist and Diabetes Specialist at Apollo Hospitals, Lucknow.
Should Oat Milk be Used as a Dairy Alternative for the long term?
Oats are a source of dietary fibre, known for their goodness in improving gut health owing to their complex fibre content. However, oat milk is made by blending oats with water and then straining them to extract pure milk.
"Oat milk is a great example of human creativity. In recent trends, oat milk has been trending, with many questioning how healthy it really is. Where oats are an outstanding source of complex carbs, it's the milk-making process that breaks down those complex carbs into simple sugars,” explained Jaiswal.
And while oats as whole grains are good for health, processing and straining them to make milk strips away their nutrients, leaving behind carbohydrates that eventually turn into sugar.
“While consuming oat milk, it is important to note that having little oat milk in your coffee or drinking glass with your breakfast isn’t a big deal, but consuming it long term isn’t suggested due to its high sugar content. Even without any added sugars or preservatives, oat milk causes a moderately high glycemic load(GL), which brings blood sugar spikes,” she added.
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Is Oat Milk Good for People With Insulin Resistance or Prediabetes?-1752040700863.jpg)
It is now established that oat milk, while a good non-dairy option, packs a particularly high amount of complex carbohydrates. Moreover, most commercial oat milk also has added sugars or sweeteners, which can worsen conditions like insulin resistance and prediabetes. For people with diabetes, or insulin resistance, or those trying to manage weight, oat milk may not be the healthiest choice.
According to Jaiswal, “When compared to cow’s milk, Oat milk contains slightly more carbohydrates per serving. Moreover, oat milk is lower in protein, so when a diabetic patient is opting for oat milk, they must calculate the carb content and required protein intake.”
Does Oat Milk Cause Gut Health Issues or Digestive Discomfort?
One of the lesser-known concerns about oat milk is the presence of additives. To mimic the creaminess of dairy, manufacturers often add gums, thickeners, and emulsifiers like carrageenan or sunflower lecithin.
Jaiswal advised certain gut issues caused by Oat Milk. These are:
- Prolonged consumption of oat milk may be harmful as the fibre content in oat milk can cause bloating, gas and even diarrhoea in some individuals.
- Many commercial oat milk brands contain additives like gums, carrageenan, xanthan gum and emulsifiers like soy lecithin, which can cause allergic reactions in some individuals.
- Individuals with irritable bowel syndrome may be sensitive to oat milk.
“Consuming oat milk in a certain amount is okay. And, having homemade oat milk is best,” said Jaiswal.
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Is Oat Milk Safe for Children and Older Adults?
Oat milk can be a suitable alternative to dairy milk for both children and older adults, particularly for those with lactose intolerance. Without this complication, one should avoid it, as oat milk is low in saturated fat, vitamin D and B12, which are important in growth in children,” said Jaiswal.
However, children and older adults have extra needs for saturated fats, vitamin D, and vitamin B12 to ensure bone health as well as help in overall development. And with regular oat milk usage, these needs might go unfulfilled.
Oat milk is also low in protein, so always consult a dietitian or nutritionist before starting or switching to oat milk for kids or older adults,” advised Jaiswal.
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Conclusion: Oat Milk is Good, But Not Always
According to the National Library of Medicine study, Oat milk is a great form of low-calorie intake and doesn’t have a lactose factor, and it can help people with lactose problems. And while it is good for these things, it lacks essential nutrients like vitamin D and B12, which are required for sustaining good health. So, the bottom line is that oat milk is good for an occasional switch from dairy, but it is not a sustainable substitute for dairy milk.