Oat milk, a seemingly innocuous beverage, has recently stirred up controversy among social media influencers. Claims that oat milk spikes blood sugar and is nothing more than “starch juice” have caused a stir online. To shed light on the myths and facts surrounding this alternative milk, we turned to MyFitnessPal registered dietitian Joanna Gregg for expert insight.
The concern about oat milk stems from its production process, which creates maltose, a type of sugar. While manufacturers typically do not add sugar as an ingredient, the presence of maltose gives oat milk a bad reputation for potentially spiking blood sugar levels. With a glycemic index (GI) of 69, oat milk ranks high on the scale of how quickly a food can raise blood sugar compared to other milks like 1% dairy milk, which has a GI of 27.
Despite its high GI, Gregg reassures that oat milk may not necessarily cause a significant spike in blood sugar if consumed alongside fiber, protein, or fat. Pairing oat milk with a balanced meal can help slow down the absorption of sugars, mitigating any adverse effects on blood sugar levels.
Another controversial ingredient in oat milk is oil, often added for texture and as an emulsifier to prevent separation. While some may raise concerns about the health implications of consuming oil, Gregg assures that the amount of canola oil typically found in oat milk is not a cause for alarm. However, she does caution against excessive consumption of processed foods, including oat milk, due to added emulsifiers and other ingredients.
When comparing oat milk to other milk alternatives, Gregg notes that oat milk is a suitable option for those with lactose, nut, or soy allergies. It also contains beneficial nutrients like beta-glucan and phytonutrients, making it a valuable addition to a varied diet. However, dairy milk remains a superior source of protein and essential nutrients like calcium, potassium, and vitamins A, B12, and D.
For individuals monitoring their blood sugar closely, nut milk may be a preferable alternative to oat milk, especially when consumed on its own. Ultimately, the healthiness of oat milk depends on various factors, including dietary preferences, consumption levels, and overall diet goals. Rather than labeling oat milk as a “health food,” Gregg emphasizes the importance of considering its place within a balanced diet and individual nutritional needs.
In conclusion, oat milk can indeed be part of a healthy diet, but it is essential to weigh its benefits and drawbacks against your overall dietary choices. As with any food, moderation and balance are key when incorporating oat milk into your daily routine.
