From verywellhealth.com
Key Takeaways
- Oat milk can cause blood sugar spikes because it’s high in starches broken down into simple sugars during processing.
- Choosing unsweetened, fortified oat milk and pairing it with protein, fibre, or healthy fats can help blunt blood sugar rises.
- Oat milk may not be the best daily choice for people managing insulin resistance, prediabetes, or diabetes.
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How Oat Milk Affects Your Blood Sugar
“Oat milk can cause a noticeable spike in blood sugar, especially commercial brands,” said Martha Theran, MS, RD, RDN, registered dietitian nutritionist at the Pritikin Longevity Center.
Oats are rich in starch. During processing, enzymes convert some of that starch into maltose, a simple sugar with a very high glycaemic index, which means it quickly spikes insulin and blood sugar.
“That’s actually higher than table sugar, and some oat milks end up with a GI similar to white bread,” Theran added.
Without the fibre of whole oats to slow digestion, your blood sugar can rise more sharply, especially if you choose sweetened or flavoured versions, according to Anne-Marie Davee, MS, RDN, LD, registered dietitian at the University of New England.
The bottom line: Yes, oat milk can raise your blood sugar, but the effect depends heavily on which product you pick.
How to Prevent an Oat Milk Blood Sugar Spike
You don’t have to give up oat milk to keep your blood sugar stable.
“Pairing oat milk with protein, fibre, or healthy fats helps slow down how quickly sugar enters your bloodstream,” said Theran. “For example, adding protein powder or Greek yogurt, a spoonful of almond butter, chia or hemp seeds, or fibre boosters like ground flaxseed or psyllium husk can all help balance things out.”
Oat milk can even be blended into smoothies with protein powder or nut butter, or poured over high-fibre cereals like shredded wheat.
“Oat milk can also be added to soups with its creamy texture,” said Davee, which naturally combines it with other macronutrients.
Other Health Benefits of Drinking Oat Milk Regularly
While blood sugar response is one factor to consider, oat milk has other health advantages that may make it a smart choice for many people. According Theran and Davee, these are the main benefits:
- It’s rich in key nutrients: Fortified, unsweetened oat milk often contains calcium, potassium, vitamin D, and vitamin B12—nutrients many people don’t get enough of in their daily diet.
- It supports heart health: Oat milk contains beta glucan, a soluble fiber that reduces cholesterol absorption, which may help lower LDL (“bad”) cholesterol.
- It’s dairy- and allergen-free: Oat milk is naturally vegan, lactose-free, and nut-free, making it a safe alternative for people with common food allergies or intolerances.
- It’s low in saturated fat: Compared to cow’s milk and other plant-based milks, oat milk is generally low in saturated fat, which may support overall heart health.
Drawbacks of Drinking Oat Milk Regularly
Still, oat milk is not without its limitations. Depending on your health needs and the brand you choose, there are a few potential drawbacks of oat milk to keep in mind:
- It may raise blood sugar: “Even unsweetened varieties can raise blood sugar more sharply than other plant milks,” said Theran, which can be especially concerning for people with insulin resistance, prediabetes, or diabetes.
- It’s lower in protein: With just 2 to 3 grams per cup, oat milk offers significantly less protein than cow or soy milk (around 8 grams), said Theran.
- There can be added sugars: Sweetened or flavoured varieties can quickly increase daily sugar intake, so it's important to check labels carefully.
- Additives may cause digestive issues: Some brands include oils, gums, or stabilizers to improve texture, which may bother people with sensitive stomachs, said Theran.
- https://www.verywellhealth.com/does-oat-milk-raise-your-blood-sugar-11801200
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