Is Oat Milk Good For You?

Is Oat Milk Good For You?

Oat milk is now more popular than ever and has become the plant milk of choice for many. But how healthy is it really? Recently, the dairy alternative that had previously been described as a ‘healthy alternative to milk’ 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 bad 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 oat as their main non-dairy option. More and more of us are starting our day with an oat latte, 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…


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 nowhere near enough omega 3 which increases inflammation in the body and therefore increases our disease risk and ageing processes. Ultra processed foods (and in this case, drinks) are amongst the biggest contributors to our intake.


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.


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 oat milk 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. A qualified, experienced nutritionist will be able to work with this data to advise on diet changes that could benefit you.


Dipotassium phosphate is a synthetic chemical found in some oat milks. It’s a preservative with no health benefits and 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.


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.


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.


Oat is not good for you in comparison to other non-dairy alternatives. It’s relatively high in sugar and most brands are ultra processed, containing additives that are not supportive for optimal health. If you do decide to drink oat milk, choose a high quality, additive-free brand. Drink it in moderate amounts and have it alongside food to slow the release of sugars into the bloodstream.


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Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.

Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.


Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.


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Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.


Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.


Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.


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Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.



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


Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.


A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.


Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.


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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Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.


Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.


Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!


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Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.


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.


Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 


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