Oat milk - is it ‘good’ for me?

With so many options, from plant-based milks, to animal milks, the debate about which is "healthiest" has a new target to focus on - oat milk. As it grew in popularity, commended for its creamy taste and reduced environmental impact, the tides have shifted, and now oat milk has been receiving negativity on social media and is therefore surrounded by many myths. I'm going to look at debunking these myths so you can enjoy your oat (insert your drink of choice) here.

Myth: Oat milk causes blood sugar to spike

It is true that oat milk will affect your blood sugar levels, but that is true of any food you eat. However, because oats are a complex carbohydrate, they break down slowly, causing a steady release of sugar rather than a burst. The oats in the milk are typically accused of causing blood sugar spikes. However, only 0.2kg of oats are used to produce 1kg of oat milk meaning a small ratio of oats to water are used and not enough to cause a sharp fluctuation in blood sugar levels. Oats and oat milk also contain b-glucan which helps control blood sugar and even cardiovascular diseases. There are some brands of oat milk that have added sugar which can cause greater effects on your blood sugar, so read the label and try to stick to the sugar free oat milks!

Myth: Oat milk causes acne

Linked to the blood glucose myth, which plays off the fact that when blood sugar rises, insulin is needed to bring blood sugar back to normal levels, and increasing insulin levels can also lead to an increased production of androgen hormones, causing excess sebum, which correlates with acne severity. We have however already established that oat milk doesn't cause a blood sugar spike this high.

Myth: Oat milk causes inflammation

To give oat milk its rich, creamy texture, seed oils, such as rapeseed and sunflower oil are used in its production, and these oils contain high levels of omega-6 fatty acids.

The most common type of omega-6 is linoleic acid. Our bodies convert linoleic acid to arachidonic acid which produces pro-inflammatory eicosanoids. Despite this, arachidonic acid plays a critical role in all of our cells, especially in the central nervous system, skeletal muscles, and immune system.

Chronic inflammation can be induced by these pro-inflammatory eicosanoids when consumed in high quantities. This can increase the risk of metabolic syndrome, heart disease, and other chronic illnesses. However, recent studies show that Omega-6 can also have a protective effect against many diseases, and as long as you're consuming an adequate amount of Omega-3s to maintain balance, having some Omega-6 is actually fine.

On top of that, the amount of seed oils in oat milk is so low (~0.035%), it wouldn't be considered a high enough amount to have detrimental effects regardless.

Myth: Oat milk isn't as nutritious as cow’s milk

Despite not having the same macronutrient quantities as cow's milk, oat milk contains approximately the same amount of nutrients. Most supermarket oat milks (and any plant-based milk for that matter) are fortified, which means micronutrients, such as B vitamins, calcium, and vitamin D, are added to the milk to increase intakes of these nutrients. Therefore, oat milk can provide sufficient nutrients when part of a healthy balanced diet.

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