It's hard to believe that a drink as basic as oat milk could cause outrage, but this coffee shop staple has certain social media influencers outraged lately.
Haters They claim that oat milk increases blood sugar and is nothing more than “starch juice.”
We asked a real expert, MyFitnessPal Registered Dietitian Joanna Gregg, to give us her take on the myths and facts about the controversial alternative milk.
Oat milk and blood sugar
The concern about oat milk is understandable, because there are some confusing nuances about it. While most manufacturers don't add sugar as an ingredient, maltose, a type of sugar, is created by the oat milk manufacturing process.
“The maltose in oat milk is digested more quickly than the sugars in other milks, which is the main reason it has a bad reputation,” says Gregg.
It's true that, as far as milks go, oat milk has a pretty high glycemic index (GI), with a GI of 69. This number is a measure of how quickly a food raises sugar levels. in blood It is a scale from 0 to 100, and pure glucose is assigned a value of 100. The higher the GI, the more a food can potentially increase glucose levels.
In comparison, 1% cow's milk has a GI of 27.
But does oat milk really raise blood sugar in some terribly unhealthy way? Gregg says probably not.
“The GI number is based solely on the food itself. If oat milk is consumed with foods containing fiber, protein or fat, these other nutrients will curb any rise in blood sugar,” she says.
In other words, if you have a little oat milk in your coffee along with a balanced breakfast (for example, an omelet or avocado toast), there should be nothing to worry about.
What about the ingredients?
There is another ingredient in oat milk that has attracted attention: oil.
“It is often added to improve the texture,” says Gregg. It also acts as emulsifierpreventing the milk from separating into the coffee.
“When consumed in the right quantities, Oil is not harmful to health and can be included in a healthy diet. The amount of canola oil typically found in oat milk is probably not a cause for concern,” says Gregg.
Although he doesn't believe oat milk is harmful to your health, Gregg does point out that oat milk is a processed food. Processed foods These are something you may want to limit in your overall diet.
“Almost all processed foods have added emulsifiers and other ingredients to make them more palatable,” he says. “The amount of these ingredients present in oat milk, when consumed in moderation, is Generally considered safe.”
How does oat milk compare to other milks?
Whether oat milk is the best choice for you depends on your preferences and situation. “For people with allergies to lactose, nuts, or soy, oat milk is a great alternative,” Gregg says. She also notes that oat milk has beneficial nutrients, including beta-glucan and another phytonutrients and antioxidants.
“But cow's milk is a much better source of protein than oat milk if that's your goal, and dairy products are a natural source of many nutrients like calcium, potassium, and vitamins A, B12, and D,” says Gregg.
And if for any reason you're watching your blood sugar closely, Gregg says nut milk is probably a better choice than oatmeal, especially if you don't combine oat milk with other foods.
So, is oat milk a healthy food?
Gregg says oat milk is healthier than some drinks and not as healthy as others. It depends on what it replaces, what you eat it with, and how much you consume.
“I prefer to avoid classifying any food as a 'healthy food,'” she says. “As with all foods, you have to weigh the pros and cons based on your overall diet, preferences and goals.”
The bottom line on oat milk, according to a registered dietitian?
“Oat milk can certainly be included in a healthy diet.”
