Why is everyone ditching oat milk?
The other main criticism leveled at oat milk is that it can be a source of seed oils. Not all brands of oat milk contain seed oils such as rapeseed or canola oil, but some do. Many plant milks—including oat milk—contain seed oils, which tend to contribute to inflammation in the body, said Smith. The Bottom Line. While the components of oats themselves have anti-inflammatory properties, the overall impact of consuming oat milk or other milk alternatives depends on factors such as the specific product and your individual health and sensitivities.High in Added Oils and Emulsifiers Most commercial oat milk brands use vegetable oils (often rapeseed or canola oil) and emulsifiers like gellan gum to achieve a creamy texture. These additives can: Contribute to inflammation. Disrupt gut health.Nutrients, Benefits, and More. Oat milk is a plant-based milk alternative that’s vegan and naturally free of dairy, lactose, soy, and nuts. If made from certified gluten-free oats, it’s suitable for people with gluten intolerance or allergy. It may also benefit your heart and bones.Bloating and indigestion Oats are a natural source of fiber and prebiotics, which usually benefit gut health. However, for people who are sensitive to fiber or have certain digestive conditions, drinking oat milk may cause bloating, gas, or stomach discomfort.Non-organic oats may contain glyphosate residues – a pesticide linked in early research to hormone disruption – while seed oils and emulsifiers, common in many commercial brands, can contribute to inflammation and gut imbalances in sensitive individuals,’ she explains.
Is oat milk high in sugar?
Contrary to what you may have heard, oat milk isn’t laden with sugar and typically contains 2 to 4 grams per 100ml. In comparison, cow’s milk contains 5 grams of sugar per 100ml. However, this is not the whole story, and other factors impact blood sugar response. Oatmeal is high in fiber and nutrients but low in saturated and trans fats and sugar and can help you maintain a healthy blood sugar level—so long as you select a brand with less-processed oats. This is because instant and even rolled oats have a moderate glycemic index (GI) and can raise your blood sugar levels.Both are often fortified with essential vitamins and minerals like calcium and vitamin D. Almond milk offers heart-healthy fats and is lower in carbs, making it ideal for weight management. Oat milk, rich in beta-glucan, can help lower cholesterol and is a safe option for those with nut allergies.Oat milk is a creamy cholesterol-reducing choice It’s low in calories and contains no cholesterol or saturated fats, making it a healthy addition to your diet if you’re trying to lower your LDL levels.Oats are rich in starch. During processing, enzymes convert some of that starch into maltose, a simple sugar with a very high glycemic index, which means it quickly spikes insulin and blood sugar. That’s actually higher than table sugar, and some oat milks end up with a GI similar to white bread,” Theran added.Oat milk contains more carbohydrates than many other plant-based milks, such as almond or soy milk. Additionally, sweetened oat milk products can be high in added sugars, which may spike your blood sugar, especially when consumed on their own or in large amounts.
Is oat milk actually healthier than milk?
Oat milk contains a good quantity of fatty acids, protein, minerals, vitamins, dietary fiber, and a variety of micronutrients and provides several health benefits, as it reduces blood sugar, lowers cholesterol, and prevents cancer (Jeske et al. Therefore, oats are a promising alternative to traditional milk. Best overall: Oatly Oatmilk Original Oatly is the Platonic ideal of oat milk. It’s ultra creamy and luscious with a pronounced, subtly sweet oat flavor. It shouldn’t be a surprise — Oatly is widely credited as the original oat milk, and its founder, Rickard Öste, perfected his process in 1994.Oat milk contains a good quantity of fatty acids, protein, minerals, vitamins, dietary fiber, and a variety of micronutrients and provides several health benefits, as it reduces blood sugar, lowers cholesterol, and prevents cancer (Jeske et al. Therefore, oats are a promising alternative to traditional milk.Considerations: Is soy or oat milk better for weight loss? While delicious, unsweetened oat milk tends to be higher in carbohydrates and calories than unsweetened almond or soy milk. If you’re watching your carbohydrate intake, or if you’re not careful with portion sizes, the calories can add up more quickly.
Who can’t drink oat milk?
Oat milk can also contain additives like thickeners. Studies in rodents show that these additives may be a problem for people with Crohn’s, colitis, or other gut inflammation. If you have bowel disease, it’s best to choose oat milk without thickeners like carrageenan or gums. No gums, lectins, or emulsifiers: Avoid oat milk with added gums, lectins, or emulsifiers, as these can have negative health effects and are not necessary for the production of oat milk.Nutritionally, oat milk has a bit of an edge over some other plant-based milks, thanks to its higher fibre and decent protein content. It might not be a protein champion like soy milk, but it certainly holds its own. And that fibre is good news for your gut health. In the kitchen, oat milk really shines.However, for people who are sensitive to fiber or have certain digestive conditions, drinking oat milk may cause bloating, gas, or stomach discomfort. Those with celiac disease or gluten sensitivity may also react to avenin, a protein found in oats that resembles gluten.The other main criticism leveled at oat milk is that it can be a source of seed oils. Not all brands of oat milk contain seed oils such as rapeseed or canola oil, but some do. Many plant milks—including oat milk—contain seed oils, which tend to contribute to inflammation in the body, said Smith.
Is oat latte high in sugar?
One cup of oat milk contains around seven grams of added sugars. Some brands use artificial fillers and preservatives, which can have adverse health effects. It doesn’t contain calcium (unless fortified). Weight loss benefits: Unsweetened oat milk can support calorie control and satiety when consumed in moderation.Drinking oat milk every day could even support your heart health. That’s because oats help to regulate blood sugar, reduce levels of cholesterol, and can help to keep your blood pressure normal.For many people oat milk can be enjoyed in moderation (8 oz or less/ day) and be part of a kidney-friendly diet.Key Takeaways Unsweetened oat milk can be part of a diabetes-friendly diet when it’s portioned mindfully. Oat milk contains more carbohydrates than cow’s milk but is lactose-free and often fortified. Lower-carb options like almond milk may offer better blood sugar control.
Are there any negatives to drinking oat milk?
While oat milk can be a healthy choice, there are some potential drawbacks to consider: Lower in protein: Oat milk has less protein than cow’s or soy milk, so it’s best to pair it with other protein-rich foods. May contain added sugars: Some brands add sugar for flavor, which can offset the potential benefits. Although some oat milks may contain a bit more fat than other alternative milks when oil is added to impart that traditional milky creaminess, and flavored and sweetened oat milks frequently contain added sugars, it’s important to avoid generalizing, says Moore.Oat Milk Is High in Calories: While oat milk does have calories, it can fit into a balanced diet without causing weight gain. Contains Too Much Sugar: Many oat milk varieties, like barista oat milk, offer unsweetened options ideal for a low-sugar diet.According to the US Department of Agriculture, unsweetened oat milk has 7. Whole cow’s milk: 11 grams of sugar per cup. Semi-skimmed cow’s milk: 11 grams of sugar per cup. Skimmed cow’s milk: 12 grams of sugar per cup.Unsweetened oat milk can be part of a diabetes-friendly diet when it’s portioned mindfully. Oat milk contains more carbohydrates than cow’s milk but is lactose-free and often fortified. Lower-carb options like almond milk may offer better blood sugar control.Effects of Increased Carb Intake Oat milk is high in carbs, although apart from any added sugars, they are complex carbs, which are nutritious and filling. Still, they add to your carb intake. Whole cow’s milk, by comparison, has fewer carbs than oat milk, a GI of around 31, and a GL of about 3.