Is Oat Milk Good For You?

13 Nov Is Oat Milk Good For You?

Posted at 10:00h in Drinks by

Oat milk is more popular than ever and has become the plant milk of choice for many. But how healthy is it really? Recently, the dairy alternative has been getting some bad press. So, before you order that oat flat white, let’s dig a little deeper into the question: is oat milk good for you?

More and more of us are turning away from dairy and choosing plant-based milk alternatives. Oat milk tastes great, is naturally sweet and widely available. Many coffee shops and restaurants now offer it as their main non-dairy option, but is it really healthier than dairy milk? How much sugar is there in oat milk? The truth about the nation’s favourite ‘health drink’ may not be as clear cut as you might think. Here are answers to some of the most common questions about oat milk…

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IS OAT MILK ULTRA PROCESSED?

Yes, most widely available oat milks are considered ultra processed. They typically contain a fairly long list of ingredients, some of which you’d probably be surprised to discover. As well as oats and water, many brands also contain thickeners, stabilisers and even oil. Many widely available brands contain sunflower oil, an inflammatory omega 6 fat. Most of us consume far too much omega 6 and not enough omega 3, which promotes inflammation in the body. Ultra processed foods (and in this case, drinks) are amongst the biggest contributors to our intake.

HOW MUCH SUGAR IS IN OAT MILK?

Oat milk tastes sweet and delicious for a reason. Most don’t contain added sugar because oats contain naturally occurring sugars. Whether naturally occurring or added, sugar is sugar. It typically contains around 3.5g of sugar per 100ml. For context, there are 4g sugar in a teaspoon. A Pret oat latte contains 9.9g sugar which is equivalent to two and a half teaspoons. A grande Starbucks oat latte comes in at 12g (four teaspoons). There are many health conscious people who wouldn’t dream of scooping spoonfuls of sugar into their morning coffees, but many are drinking it unknowingly in their morning oat lattes. Read our guide to how much sugar is in your food here.

DOES OAT MILK SPIKE YOUR BLOOD SUGAR?

Much of the recent negative press around oat milk has been around its potential to ‘spike’ blood sugar levels. Avoiding regular, significant fluctuations in blood sugar is an important consideration when it comes to losing weight and optimising health. You can read our guide here to learn more. As previously explained, because it contains sugar, if you’re consuming a relatively large amount, you may experience a spike in your blood glucose. However, this will depend on a number of factors, including what you’ve consumed before and after, along with your unique genetic makeup and how your body processes glucose into energy. You can use a continuous glucose monitor (CGM) to establish what foods and drinks have the biggest impacts on your blood sugar levels.

WHAT IS DIPOTASSIUM PHOSPHATE IN OAT MILK?

Dipotassium phosphate is a synthetic chemical found in some oat milks. It’s a preservative with no health benefits. Overconsumption has been linked to kidney issues. People with kidney disease are advised to avoid dietary phosphorus food additives as it may increase the risk of skeletal and cardiovascular disease. Whether or not you have kidney disease, you’re better off avoiding regular consumption of synthetic additives like dipotassium phosphate.

IS OAT MILK BAD FOR YOUR SKIN?

A recent article on Allure suggested that oat milk may be responsible for acne flare-ups. The dairy replacement is under scrutiny for potentially causing acne due to its high glycemic index and sugar content, which may lead to insulin spikes and inflammation. It has been suggested that added sugar and seed oils may cause skin issues. Some individuals report breakouts after consuming it, however scientific evidence is lacking. While studies have shown a link between dairy intake and acne occurrence, evidence is lacking when it comes to this dairy alternatives and acne flare-ups.

IS OAT MILK BAD FOR WEIGHT LOSS?

One question that we are often asked by clients is whether oat milk is a good choice if you’re trying to lose weight. Oat milk is higher in carbohydrates and often contains more sugar than both dairy milk and other non-dairy milk alternatives. It provides less protein than dairy or soy milk, which means it’s less satisfying. Unsweetened varieties are better choices for weight management but no oat milk is ideal and we don’t recommend that our clients consume it if they are trying to lose weight. Working with a qualified nutritionist will help you get clear on the best choices for you.

IS ALPRO OAT MILK HEALTHY?

It’s one of the most widely available dairy free brands, but as a team of qualified and experienced nutritionists, we recommend avoiding the majority of Alpro products. Most are highly processed and contain numerous additives. Alpro’s oat milk contains sunflower oil which we recommend avoiding (for reasons stated above) if you care about your health.

WHAT IS A HEALTHIER MILK ALTERNATIVE?

Whichever brand you buy, there’s no avoiding that oat milk contains sugar. If you’re looking to lose weight and optimise your health, the less sugar you consume, the better. If you want to keep your sugar intake to a minimum then choosing a nut-based milk is a better option. Read more in our article: A Guide To The Best Dairy Free Milks.

However, if you’re not ready to give up your oat latte, Plenish’s Oat M*lk and Oatly Organic Oat Milk are the best, widely available brands we’ve found.

IN SUMMARY, IS OAT MILK BAD FOR YOU?

Let’s summarise the main points we’ve discussed so you can make a more informed decision about whether oat milk is the right choice to include in your diet.

  • Most commercial oat milks are classed as ultra-processed and often contain additives such as thickeners, stabilisers and seed oils like sunflower oil, rather than just oats and water.​
  • Oat milk is naturally sweet because processing breaks down oat starch into sugars, meaning it can contain more sugar and carbohydrates than you might realise.​
  • The higher carbohydrate and sugar content means larger servings of oat milk can contribute to blood sugar spikes in some individuals, depending on portion size, context of the meal and individual metabolism.​
  • Some brands include synthetic additives such as dipotassium phosphate, a phosphorus-based preservative that offers no health benefits and may be a concern for people with kidney issues.​
  • There are anecdotal reports of oat milk contributing to acne flare-ups, possibly due to its glycaemic impact, sugar content and added seed oils, although direct scientific evidence is currently limited.​
  • Compared with dairy and soy milk, oat milk is generally higher in carbohydrates and lower in protein, making it less filling and not ideal for those actively trying to lose weight.​
  • If you are looking for the healthiest milk option, you may be best avoiding most highly processed oat milk brands, including those with added sunflower oil and multiple additives, and instead choosing cleaner, additive-free options where possible, or making your own.​
  • Unsweetened nut-based milks are presented as a better everyday alternative for those wanting to minimise sugar and processing, with high-quality organic oat milks reserved as an occasional choice if you particularly enjoy oat drinks.​
  • Overall, oat milk is not typically the best non-dairy choice for optimal health or weight loss, but if you do prefer oat milk, it should be consumed in moderation, with food, and from brands with short, simple ingredient lists.

WORK WITH US

If you’d like personalised health, nutrition and lifestyle advice from a qualified expert, you’re in the right place. We are a team of qualified nutritionists who specialise in weight loss. Schedule a complimentary 25-minute call with us and find out how we can support you on your journey to lose weight and improve your health.

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Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

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NIKKI ANDRIANI

Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

 

Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

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Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

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After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

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