This article discusses the rising popularity of oat milk as a plant-based milk alternative, highlighting its widespread availability and appeal to both vegans and non-vegans. Nutrition expert Jessie Inchauspé cautions against consuming oat milk first thing in the morning due to its high carbohydrate content, which can spike blood sugar levels. She recommends opting for lower-starch options like unsweetened almond or soy milk instead, and emphasizes the importance of balanced carbohydrate choices to maintain stable blood sugar levels throughout the day.
The original version of this article first appeared on Fit For Fun*
Today’s market offers a wide range of plant-based milk alternatives, including soy, coconut, almond, and pea. Among these, oat milk has emerged as the most favored option. Once considered a niche product, oat milk is now a staple found in virtually every supermarket, discount store, and drugstore.
This plant-based milk is increasingly popular not just among vegans, but also among those who consume animal products. Many people have made oat milk a crucial part of their morning routine, especially in their coffee. However, one expert suggests skipping this widely favored drink in the morning.
Reading tip: Cow’s milk substitute: Oat drinks tested by ÖKO-TEST
The popularity of milk alternatives continues to rise, but how healthy and eco-friendly are these plant-based options? ÖKO-TEST conducted a comprehensive review of 36 oat drinks, awarding several high ratings. You can explore more detailed insights in this article.
Why You Might Want to Avoid Oat Milk in the Morning
French biochemist and bestselling author Jessie Inchauspé, known on social media as @glucosegoddess, frequently shares viral content about potential blood sugar pitfalls. In one of her posts, she compellingly compares the effects of a matcha latte made with oat milk versus the same drink made with cow’s milk, showcasing how the oat milk version results in a significantly higher blood sugar response.
Why is this the case? She explains, “Did you know that oat milk contains more carbohydrates than many other milk options? This can lead to spikes in blood sugar levels. To prevent such spikes, it’s advisable to opt for milk that includes fat and/or protein, like whole milk, or if you’re seeking a plant-based alternative, choose unsweetened almond or soy milk.”
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In a video interview, she elaborates further, stating, “Oat milk is derived from oats, which are grains, and grains consist primarily of starch. Consuming oat milk effectively means drinking ‘cereal juice,’ which can elevate blood sugar levels. In contrast, cow’s milk is rich in protein and fat, while unsweetened nut milks tend to have lower starch content. Thus, these alternatives are generally preferable for maintaining stable blood sugar levels.”
It’s crucial to avoid consuming oat milk immediately after waking up on an empty stomach. For those not wishing to entirely forgo oat milk, it’s better to enjoy it after breakfast or pair it with physical activity to help mitigate potential “glucose spikes.”
The Importance of Stable Blood Sugar Levels
Significant fluctuations in blood sugar can adversely affect overall health. For instance, kicking off your day with a carbohydrate-heavy oat milk coffee or a sugary jam sandwich may lead to cravings, fatigue, and skin issues. Therefore, it’s vital to make conscious choices regarding carbohydrate consumption and to distinguish between “good” and “bad” carbs.
This doesn’t necessarily mean that oat milk should be eliminated from your diet entirely. The impacts on blood sugar can differ based on individual responses and portion sizes. Nevertheless, for those who enjoy a morning cappuccino or matcha latte, consider occasionally substituting it with a lower-carb alternative, particularly when consumed on an empty stomach. Options like cashew or almond milk could serve as suitable replacements.
*This article was originally published by our colleagues at FitForFun.de