We conducted a thorough examination of the nutrition and calories in oat milk and its potential role in your diet.
Myths and facts about oat milk
Oat milk is gaining popularity, and with that comes a deluge of information, some of which isn’t accurate. We explain and set straight a few common myths about oat milk.
It’s difficult to fathom that something as simple as oatmeal milk could provoke outrage. However, this staple of coffee shops has recently stirred up controversy among several social media influencers. They have asserted that oat milk is merely “starch juice” and can negatively impact your blood sugar levels. Here at the Munchies test kitchen, we decided to consult a dietician to sift through the vitriol and controversy and definitively determine the healthfulness of oat milk.
How Oat Milk Affects Blood Sugar Levels
The glycemic index (GI) indicates how quickly a specific food will cause your blood sugar to rise after you eat it. Pure glucose, a sugar that readily dissolves in water, has a GI of 100. Foods that break down swiftly into sugars in the body typically possess high GIs. Most white bread and other refined carbohydrates fall into this category and are, therefore, high on the GI scale.
On the other end of the scale, foods that contain a lot of fiber, fat, or protein have low GIs. These foods either take a long time to digest and absorb, or they supply energy slowly and steadily, preventing a significant spike in insulin and blood sugar levels.
I understand that oat milk raises concerns. The discussions happening around this milk, especially regarding its blood sugar effects, are nuanced and worth paying attention to. Most oat milk manufacturers don’t add sugar to their products. They create something called maltose instead. The expert explains that oat milk contains maltose, a sugar. Maltose digests very quickly and spikes the blood sugar more than other liquid milks. Oat milk has a glycemic index of 69, which is high. For comparison, 1 percent dairy milk has a glycemic index of 27. Oat milk has a higher GI than the other plant-based milks. But does this GI number mean that oat milk is a dangerous thing to consume? The dietician we spoke with was confident that oat milk is perfectly fine to drink, especially within the context of a balanced breakfast.
Oat Milk Ingredients: What’s Really Inside?
Oat milk has gained popularity over the years, especially among those who are dairy-free or lactose intolerant. But what exactly constitutes this promising beverage? And is it safe to drink? Here’s a quick look at the ingredients that make up oat milk. Another ingredient in oat milk that has garnered attention is oil. A dietician says, “We often add it to provide a better texture.” Oil also serves as an emulsifier, keeping the milk from separating in your coffee.
While the dietician doesn’t classify oat milk as unhealthy, she points out that it is a processed food. “Processed foods are something you may want to limit in your diet overall,” she cautions. “Almost all processed foods have added emulsifiers and other ingredients to make them more palatable.” And oat milk isn’t without its palatability enhancements.
Oat Milk Versus Almond Milk: How Does Oat Milk Compare?
Oat milk has gained fame and fortune as the newest darling of the plant-based milk sector. “It is the fastest-growing milk alternative in the United States,” says Ali Bane, a registered dietitian nutritionist. “People are choosing it for its health benefits as well as taste.” People often laud oat milk’s taste profile, comparing it to its nut and soy counterparts. Furthermore, oat milk tends to froth up quite nicely owing to its viscosity, making it a favorite in fifth-wave hipster coffee shops.
Whether or not oat milk is your best choice depends on your tastes and your specific nutritional needs. “Oat milk is a wonderful alternative for many, and especially those with lactose intolerance, nut allergies, or soy allergies,” said the nutrition expert.Still, she pointed out that oat milk doesn’t have as much protein and, therefore, isn’t as good a “muscle-building” supplement as dairy. You can think of oat milk as a kind of “oat smoothie” because it contains a fair amount of beta-glucan, a soluble fiber also found in oats. And beta-glucan is good for you; it can lower cholesterol levels, for one. But if muscle-building or protein is the driver for you in terms of the milk you choose, then you should definitely think twice about oat milk as a potential candidate.
Is oat milk a nutritious food for you?
To sum up, oat milk ranks above some drinks in healthfulness, yet it is not as healthy as others. In terms of health, oat milk falls somewhere in the middle. The registered dietitian who provides advice on the Oatly Oat Milk website states, “I prefer to steer clear of classifying any food as ‘health food.'” You should weigh the pros and cons of all foods against your overall diet, preferences, and goals. Despite its undesirable watery quality, oat milk does not provide any health benefits compared to plain water.
