Oat milk has gained popularity as a plant-based milk alternative, appealing not only to vegans but also to those who consume animal products, especially for coffee. However, nutrition expert Jessie Inchauspé warns that oat milk’s higher carbohydrate content can lead to blood sugar spikes compared to other milk options. It’s advisable to consume oat milk mindfully, particularly avoiding it on an empty stomach, and considering alternatives like almond or cashew milk to maintain stable blood sugar levels.
Exploring the Rise of Oat Milk
In recent years, the market has seen a surge in plant-based milk alternatives, including soy, coconut, almond, and pea milk. Among these options, oat milk has emerged as a fan favorite, gaining immense popularity. Unlike in the past, oat milk is now widely available in supermarkets, discount stores, and pharmacies, making it a staple for many. While it is particularly favored by vegans, an increasing number of individuals who consume animal products are also turning to oat milk, especially to enhance their morning coffee experience. However, a nutrition expert suggests reconsidering this trend of starting the day with oat milk.
Health Considerations of Oat Milk
The rise in demand for milk substitutes prompts a critical evaluation of their environmental and health impacts. Recent assessments have scrutinized 36 oat drinks, with many receiving commendable ratings. One prominent voice in this discussion is French biochemist Jessie Inchauspé, also known as @glucosegoddess on social media. She frequently shares insights on potential blood sugar pitfalls, emphasizing the effects of beverages like matcha lattes made with oat milk versus those made with cow’s milk. Her findings indicate that oat milk can cause a spike in blood sugar levels.
Inchauspé explains that oat milk contains higher carbohydrate levels compared to other milk alternatives, which can lead to increased blood sugar. To mitigate these spikes, she recommends opting for milk options that include fats and proteins, such as whole milk or unsweetened almond or soy milk. In a video interview, she elaborates on how oat milk is derived from oats, which are starchy grains. As a result, consuming oat milk can lead to elevated blood sugar levels, unlike cow’s milk, which is rich in protein and fat, or unsweetened nut milk that has lower starch content. Therefore, these alternatives are preferable for maintaining stable blood sugar levels.
For those who enjoy oat milk, it is advisable to avoid drinking it on an empty stomach first thing in the morning. Instead, consider enjoying it after breakfast or pairing it with a post-meal walk to help prevent blood sugar spikes. Maintaining stable blood sugar levels is crucial, as significant fluctuations can adversely affect your well-being, contributing to cravings, fatigue, and skin issues. It’s essential to make mindful carbohydrate choices and recognize the difference between ‘good’ and ‘bad’ carbohydrates.
This doesn’t imply that oat milk should be entirely removed from one’s diet. The impact of oat milk on blood sugar can vary from person to person and is also contingent on the quantity consumed. However, it might be wise to switch out your morning cappuccino or matcha latte for an alternative occasionally, especially when consumed on an empty stomach. Consider trying cashew or almond milk as a satisfying substitute.