Oat milk has gained a lot of popularity over the past few years and it’s often considered to be a “health food”. We are constantly being marketed to and there is so much “health washing” (a marketing strategy where a company makes a product seem healthier than it actually is) around foods like non-dairy milks. Oat milk is no exception.
The women that I work with, both in my private one on one practice and inside The BodyWISE System group program always want to know what I think about oat milk. Most people assume it’s healthy and that I would recommend it. My short answer is, it’s not the best choice, especially not for women over 40. Let’s look at why this is:
Women over 40 are more sensitive to the impact of carbohydrates on blood sugar
Women over 40 who are experiencing hormone decline become more sensitive to blood sugar fluctuations and often experience insulin resistance. Because of this, blood sugar regulation and balance becomes critical to feeling good and maintaining health, not to mention helping to manage weight gain, feel energized and keep inflammation low.
Managing blood sugar in mid life hinges mainly on eating a lower carbohydrate diet, increasing fibre intake and increasing protein. This keeps the glycemic load of meals low and keeps blood sugar balanced.
Oat milk is high in carbohydrates
Oat milk is made of oats…surprise!… and oats are a very high carbohydrate food. Oat milk is basically juiced oats and water. At least when you eat oatmeal you get some fibre which will slightly mitigate the high carbohydrate content of the oats. With oat milk, you are just basically drinking carby water.
Because of their high carbohydrate content, oats have a moderate to high glycemic index (GI), meaning they can cause a rapid rise in blood sugar levels. For women over 40 who are prone to insulin resistance, maintaining stable blood sugar levels is vital to prevent further complications. Opting for lower GI alternatives such as unsweetened almond milk or coconut milk can be a wiser choice to minimize blood sugar spikes.
Natural sugars and additives
Unless you opt for unsweetened, oat milk products often contain added sugars or sweeteners to enhance taste. These sweetened versions can significantly contribute to the daily sugar intake, which can be problematic for women with higher blood sugar concerns. In addition, oat milk almost always contains additives and stabilizers that can have negative impacts on our gut and immune health. Opting for natural, unsweetened alternatives allows for better control over added sugars, blood sugar regulation and potential inflammatory ingredients.
Low nutritional profile
Although marketers will have you see oat milk as a healthy alternative to say, cow’s milk, it actually contains very little nutrients which it is why it is often fortified with essential vitamins and nutrients to try and mimic the levels found in cows milk. Personally, I find fortification to be dicey- the quality of the vitamins and minerals used is often low and has low absorbability when compared with natural nutrients found in foods that naturally contain them. I always think it’s better to consume foods that have natural nutritional value and oat milk really is an unnatural food that has never existed in the human diet.
So you can see, for these reasons, that the health status of oat milk is certainly questionable. Should you every consume it? Of course, it’s fine every now and then! Enjoy that delicious oat milk latte, on the odd occasion, as a treat! But I wouldn’t consume it every day.
