Why you should avoid oat milk
Why Oat Milk Might Not Be as Healthy as You Think
Oat milk has gained popularity as a plant-based alternative to dairy, often marketed as a healthy and sustainable choice. However, a closer look at its nutritional profile and biochemical effects on the body reveals several reasons why oat milk may not be as beneficial as it seems.
High Glycemic Index (GI) – Blood sugar spikes
Oat milk is high in starch, and during processing, enzymes break down complex carbohydrates into maltose, a sugar with a very high glycemic index (~105) (Ludwig et al., 2021).
Maltose is rapidly absorbed into the bloodstream, causing sharp insulin spikes, which can contribute to insulin resistance and metabolic dysfunction over time (Willett et al., 2020).
Many commercial oat milk brands also contain added sugars, exacerbating blood sugar fluctuations (EFSA, 2021).
Alternative: Choose unsweetened nut-based milks like homemade almond or coconut milk, which have minimal impact on blood sugar.
Low in protein and healthy fats
Oat milk has very little protein (typically 1-2g per cup)
Protein is essential for muscle maintenance, satiety, and blood sugar stability
Oat milk also lacks healthy fats and are instead filled with refined unhealthy fats like sunflower oil.
Gut health and potential digestive issues
Oat milk contains beta-glucans, a type of soluble fiber beneficial for cholesterol but potentially problematic for individuals with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO)
Fermentation in the gut can cause bloating and digestive discomfort.
Some commercial oat milks also contain emulsifiers and stabilizers (such as guar gum or carrageenan), which may negatively impact gut microbiota.
Industrial Processing and Additives
Most store-bought plant milks contain:
Vegetable oils (e.g., rapeseed/canola(sunflower oil) – high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess.
Synthetic vitamins (e.g., D2 instead of D3) – less bioavailable for the body.
Emulsifiers and stabilizers that may disrupt gut health.
References:
EAT-Lancet Commission. (2019). EAT-Lancet Commission Summary Report.
EFSA. (2021). Scientific opinion on dietary reference values for carbohydrates and dietary fibre.
FAO. (2021). Sustainable healthy diets: Guiding principles.
Gastronom. (2019). Lærebog for kok, smørrebrød og catering: fagets bog.
Jørgensen, M. (2019). Ernæringsfysiologi.
Ludwig, D. S., et al. (2021). The glycemic index revisited: Current status and implications.
Nordic Cooperation. (2023). Nordic Nutrition Recommendations 2023.
Sundhedsstyrelsen. (2023). Anbefalinger for fysisk aktivitet.
Terndrup Pedersen, A. (2019). Madgrundbogen.
Willett, W. C., et al. (2020). Dietary carbohydrates and health: A perspective.
