So... is oat milk really that bad for us? We got the DL on the dairy alternative
As of 2024, there are an estimated 2.5 million vegans in the UK. That's around 3.6% of the population ditching cow's milk in favour of a non-dairy alternative. The most popular of these, you ask? Oat milk, according to a 2021 study looking into the future of dairy and non-dairy drinks. Though we're not surprised really, it's a damn tasty option.
But you don’t have to have an entirely plant-based diet to be wooed by new and fresh alternatives to milk. Another study found that one in three Brits are partial to plant-based milks over the red, green and blue-top choices.
However, before we sing oat milk's praises too much, it has also been criticised for not being the 'healthy' alternative to cow's milk we were initially led to believe... Uh oh. Some nutritionists have claimed oat milk can cause huge glucose spikes in people knocking it back with their morning coffee. Meanwhile, others point towards the higher sugar content compared to regular dairy (250ml of whole milk has 11g of naturally occurring sugars and no added sugar. Some oat milk has 15g of carbs and 7g of added sugars).
As an additional sucker punch, oat milk has also been accused of being somewhat damaging to the environment; as author Jayne Buxton notes in her comprehensive 2022 survey of vegan food, The Great Plant-Based Con. When the metric used is CO2 per micronutrient content, the footprint of dairy milk is less than a third of that of oat milk (but we should add, for clarity, cow's milk is not exactly an environmental saviour, either).
So what's the deal, here? Shall we ditch our oat milk in favour of the classic white stuff? Or are there better plant-based options we need to be pouring on our cereal every morning? Cosmopolitan UK spoke to nutritionists to find out the truth.
What is oat milk made out of?
Registered nutritionist Jenna Hope explains: "Oat milk is typically made using a syrup made from oats which is then combined with water. Many of the most popular oat milks on the market also contain oils, emulsifiers and stabilisers too."
In fact, it's possible to make your own oat milk at home, agrees Caroline Hind, Registered Nutritional Therapist at Nutrable, by soaking oats in water and sieving the liquid.
"In reality, many oat milk products contain additives such as artificial sweeteners, vegetable oils and preservatives," she tells Cosmopolitan UK. "It's worth reading your labels to find a product that's mostly oats and water."
Is oat milk good for you?
When you drink oat milk, you're effectively knocking back starchy water, which can be carbohydrate-heavy, say the experts. Comparatively, there can be between 15 and 20g of carbs per glass of oat milk compared to around 8g of carbs in a glass of cow's milk. It also has 2.5g of protein per glass, about 4g of unsaturated fat, and about 2g of fibre. In comparison, cow's milk is much richer in protein, containing between 8 and 10g per glass
"The concern about sugar in oat milk is not so much about added sugar as about the glucose content of oats themselves," Hind says. "The high starch content in oats breaks down into glucose in the gut, passing into the bloodstream as glucose and raising blood sugar."
"There is also concern that many oat milks contain additives that can trigger inflammation and disturb metabolism, the gut microbiome and other aspects of health," Hind adds.
Should we replace cow's milk with oat milk?
On the whole, both nutritionists agree that cow's milk is the more nutritious option.
"Dairy milk consumption is associated with better metabolic and cardiovascular health," Hind explains, while Hope argues the cow's milk is much higher in micronutrients such as phosphorus (something that helps with the formation of bones and teeth), calcium, vitamin D, B vitamins and potassium than oat milk.
However, cow's milk isn't always an option for everyone – be it due to an allergy, personal taste preference or following a vegan diet – and if you're firmly team oat, don't stress. It's not all doom and gloom, just try not to overdo it, say the experts.
"Its main advantage is its taste," Hope says. "It's a reasonable alternative if used in small amounts, for example, in coffee."
Who should avoid drinking oat milk?
According to Hope, those who are diabetic would be better off with a higher protein, lower sugar alternative such as soya milk. This is due to oat milk's high sugar content.
Additionally, she adds that oat milk can "contain more calories than other milk alternatives, therefore those who are looking to watch their weight may choose a lower calorie alternative."
(Disclaimer: You should only look to lose weight if it's the right health journey for you. Every person is different, and there is no right or wrong body shape. In fact, it's what makes us unique!)
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Plant Milk Power: Dairy-free drinks that are good for your body and the planet
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Are there any side effects of oat milk?
Hope assures that "drinking oat milk in moderation is safe," but warns that, like any product, "you don't want to over-consume it." This is because of the higher amounts of sugar as mentioned earlier, plus the presence of refined oils.
How often should you drink oat milk?
On the whole, it's pretty safe to regularly consume oat milk. But Hope advises making an effort to regularly mix up your milk alternatives wherever possible.
She adds: "If you enjoy oat milk for the flavour you're better off having it in a coffee or matcha. Then, use other milks such as unsweetened almond or soya for smoothies, porridge and in baking where the taste is less relevant."
Is almond milk better than oat milk?
Of course, oat milk is not the only alternative milk product out there. Almond milk is becoming increasingly popular, too.
"Unsweetened almond milk is lower in sugar and higher in protein than oat milk," Hope explains, for those worried about health impacts.
However, as Hind warns: "Not only are many people sensitive to nuts in the diet, but almond milk can be high in oxalates, which can trigger issues such as kidney stones."
If you are looking to pick a milk alternative, Hind suggests lactose-free cow's milk, or coconut milk. Elsewhere, Hope suggests soy milk, as it's the most similar to cow's milk in terms of nutritional value: both contain similar amounts of calcium and vitamin B12 but a glass of soya milk provides more riboflavin (a B vitamin that helps the body to convert food into energy) and vitamin D.
No matter what milk alternative you choose, it's important that you seek a carton that is free from artificial sweeteners, vegetable oils, preservatives and starchy fillers if you're looking to make a health-conscious choice.
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding a medical condition and before taking a new medication or supplement.
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