Oat milk, the most unhealthy choice

Let me first admit that I am completely guilty myself. Oat milk – I honestly find it super tasty and I really thought I was being healthy. I love to participate in all the trends that come along, in fact: I am at the front of the promo team. An oat milk witness, in this case. And yes, of course I also follow the oat milk elite, because without self-mockery there is no humor and fun. So I also ride my electric bike to Rocycle and drink – oh no, drank – afterwards an oat cappuccino.

There’s a good chance you see it as the healthier choice too. Because: less fat, plant-based, sustainable… Well, maybe we should also read the label for a moment. Because often oat milk (especially the most popular ones) is not so innocent at all.

What is oat milk actually?

Oat milk is made from – duh – oats. But what’s in your carton is rarely just blended oats with water. Often it’s a processed drink with all kinds of added oils, salt, preservatives and especially: sugar or sugar variants (like maltodextrin or syrup).

A sugar bomb in disguise

For some time now, I have been following the Glucose Goddess, also known as Jessie Inchauspé – she is a biochemist and author of Glucose Revolution (really a huge recommendation!) – and according to her, oat milk is anything but blood glucose friendly.

Why? Because oats are rich in starch. And when you blend, filter, and liquefy that, it creates a drink that causes your blood sugar levels to spike rapidly.
Result? Mega energy crashes, cravings and – in the long term – possibly insulin resistance.

Did you know that your blood sugar already rises from your oat milk latte?

Jessie (Glucose Goddess) is not just an influencer with an opinion. She is a biochemist and her own test subject. She has been wearing a glucose monitor on her arm for years – a sensor that continuously measures what happens to her blood sugar levels. Every drink, every breakfast, every latte: she immediately sees the effect in real-time graphs.

And let that oat milk latte be exactly the culprit that repeatedly causes a glucose spike. Even more than whole milk, and often more than a slice of bread with jam (!).

What’s actually in it?

Most oat milks contain:

• added oils (like sunflower oil)
• flavorings and stabilizers
• sugars or enzymatically broken down carbohydrates (which behave like sugar)

But… is cow's milk then better?

According to the Glucose Goddess, yes. Especially whole milk proves to be more stable for your blood sugar than plant-based alternatives like oats. So for now, I’m back in this team: whole milk cappuccino.

Why? Because fats slow down the absorption of sugars. And because milk doesn’t affect your glucose as quickly as you might think.

So, should you never drink oat milk again?

That’s not necessary. But, don’t see it as a healthy choice, but as what it is: a processed drink with sugar effects. Preferably choose alternatives that have no impact on your blood sugar – so e.g. unsweetened almond milk (definitely not an option for me, then no cappuccino or latte), or yes: just whole milk if you can tolerate it.

An honest latte, please

Oat milk is trendy, but that doesn’t make it health food. So the next time you order “healthy,” ask yourself: what does this really do to my body?
Thank you, Glucose Goddess – we will now look at our morning coffee just a little differently.

Image: Instagram|Sarahputtemans         Source: Glucose Goddess