Is oat milk unhealthy? Nutritionist gives clear answer

Berlin. You hear it again and again, but what is the truth – is oat milk unhealthy? Nutritionist Dr. Michaela Axt-Gadermann explains.

In recent years, oat milk has enjoyed a real triumph – there is no supermarket that does not offer various flavors or barista versions of the plant-based drink. For a long time, oat milk was considered a healthy milk substitute. But now the wind has changed dramatically.

The same thing is happening to oat milk now that happened to milk many years ago: it is declared a non grata food. You should never drink it, especially in the morning, or so we read and hear again and again. Is oat milk really unhealthy? Nutritional medicine specialist Prof. Dr. Michaela Axt-Gadermann knows more.

Good to know

To make oat milk, oat flakes are soaked in water, fermented and then filtered. Nutrients, especially calcium and vitamin B12, which occur naturally in milk, are usually added to oat milk. If the product is sweetened, a glass of oat milk contains an average of 100 calories, while the unsweetened version contains around 60 calories.

According to EU law, manufacturers are prohibited from advertising their products as oat milk, as the use of the term “milk” is only permitted for animal milk. The products therefore have terms such as “oat drink” or “oat beverage”.

Why should you avoid oat milk?

The fact that oat milk is no longer in a good position is mainly due to Jessie Inchauspé. She is a biochemist, food influencer and author of the book “The Glucose Trick”*, published in 2022, which has become a worldwide bestseller. In it, Inchauspé explains how so-called Blood sugar spikes This refers to the fact that blood sugar levels rise rapidly after eating certain foods. This can cause a variety of problems, from lack of energy and skin problems to mood swings and even food cravings.

Is oat milk really unhealthy? Insights from the food influencer

One food that the influencer has been warning about publicly since her book was published is Oat milk. Especially on an empty stomach, the plant-based drink can cause blood sugar levels to rise rapidly and thus cause the symptoms mentioned above. On her Instagram profile, which is currently followed by 4.4 million people, she writes: “Oat milk leads to a rise in glucose because oat milk is liquid starch and starch is Glucose when we digest it.” In contrast to solid grains, oat milk lacks fiber, which can regulate blood sugar levels.

Is oat milk unhealthy, is milk the better alternative?

Inchauspé recommends her followers to switch to alternativesthat contain fewer carbohydrates and more fat or protein – this includes not only plant-based drinks made from protein-rich nuts and pulses such as Peas or soybut also milk: “To avoid spikes, choose a milk with fat and/or protein, such as whole milk or, if you’re looking for a plant-based option, unsweetened coconut, almond and soy milk,” she explains in an Instagram post.

Milk seems to be making a comeback. But should you really ban oat milk from your diet?

Is oat milk healthy or unhealthy?

According to nutritional medicine expert Prof. Dr. Michaela Axt-Gadermann, no food can be declared healthy or unhealthy per se: “It always depends on the quantity and the proportions and how the body processes it.” And that also applies to oat milk.

Although oat milk has a value of 69, it has a higher glycemic index than cow’s or soy milk, for example, which means that it actually causes blood sugar levels to rise more quickly. However, this is not a problem for people with a healthy metabolism and normal blood sugar regulation: “If I can use sugar well, i.e. my blood sugar level drops back to normal within a reasonable amount of time after eating, I can also drink a little plant-based milk.”

How the metabolism reacts to certain foods is also depends on the time of day: “Carbohydrates, and thus also oat milk, are less problematic in the morning than in the evening. In a study, when the same meal was eaten for breakfast, blood sugar and insulin concentrations rose less than at dinner and returned to normal more quickly after breakfast than after dinner.”

But Dr. Axt-Gadermann also advises against drinking “a large glass of oat milk” on an empty stomach. It is better to have some oat milk in your coffee or “with a protein- and fiber-rich breakfast, for example muesli.”

Promote eating disorders: Expert warns against dietary bans

According to the nutrition expert, the discussion about oat milk is part of a Negative trend “Certain groups on social media platforms single out individual foods and demonize them – wheat, cow’s milk, fruit, meat.” But they also have health benefits to offer. The best example of this is milk: “Cow’s milk has fallen into disrepute, even though it has a much better nutritional profile in terms of micronutrients and protein compared to oat, almond or coconut milk.”

If certain foods are rigorously removed from the menu, this can lead to the diet becoming increasingly one-sided, says Dr. Axt-Gadermann. Then you not only risk a Nutrient deficiency: “All these ‘prohibition trends’ promote eating disorders among young people and overall create an unrelaxed relationship with a healthy and balanced diet.”