The Rise of Oat Milk
In the past, choosing a coffee drink at a café was straightforward with options like flat white, cappuccino, or latte. However, today’s consumers are more focused on the type of milk used in their drinks. From oat and almond to pea and soy, the variety of non-dairy alternatives is vast. Among these, oat milk has emerged as the UK’s most popular choice, with around a third of Britons opting for it, according to a 2021 report.
Oat milk is celebrated for its smooth and creamy texture, making it a favorite among young people, especially for oat milk lattes. Its appeal extends beyond taste, as it is a preferred option for those who are lactose intolerant, have nut allergies, or are reducing dairy intake. It is also praised for its ability to froth well, making it ideal for coffee drinks.
However, the term “oat milk” is now under scrutiny. Recently, the UK Supreme Court upheld a ban on Oatly using the term to promote its products. This ruling suggests that vegan food companies must use terms like “oat drink” or “plant-based drink” instead of “oat milk” in marketing and packaging.
Nutritional Considerations
The nutritional profile of oat milk varies depending on the brand and processing methods. While some manufacturers produce oat milk from an oat-based syrup, others blend oats and water, then strain the solids. Many packaged versions include added ingredients such as sweeteners, thickeners, and fortifiers to enhance texture, shelf life, and nutritional value.
Unsweetened oat milk typically contains around 45 calories, 1.4g of fat, 0.4g of protein, and 6.5g of carbohydrates per 100ml. Fortified versions often include calcium, vitamin D, B vitamins, and iodine, which can be beneficial for those avoiding dairy. However, these fortified versions may also contain additives that increase their processing level.
Health Benefits and Concerns
Oats contain beta-glucan, a soluble fiber that helps lower cholesterol and supports heart health. While oat milk does contain some beta-glucan, whole oats provide a more concentrated source when consumed in porridge or muesli.
Despite its benefits, oat milk has some drawbacks. It is low in protein and higher in carbohydrates compared to cow’s milk and other plant-based alternatives. Some brands also add sugars and sweeteners, which can affect blood sugar levels. Oat milk has a moderate glycaemic index of around 60, which means it can cause a quicker spike in blood sugar than dairy milk.
For those concerned about ultra-processed foods (UPFs), some oat milk options contain additives like gellan gum or guar gum, which can lead to inflammation and bloating. Choosing oat milks with minimal ingredients, such as Plenish, which contains only water, oats, and sea salt, can be a healthier alternative.
Who Should Avoid Oat Milk?
Diabetics and individuals with insulin resistance may need to be cautious due to the added sugar content in some oat milk varieties. Those with coeliac disease should also check for potential gluten contamination. For those prioritizing high-protein diets, soya milk might be a better option as it provides protein similar to cow’s milk.
Alternatives to Oat Milk
Nutritionists often rank oat milk lower than almond, soya, and dairy milk in terms of nutritional value. Dairy and soya milk offer higher protein levels and are rich in calcium and healthy fats. Almond milk is a lower-calorie option with high calcium and vitamin E content.
Can You Drink Oat Milk Every Day?
Due to its high carbohydrate and calorie content, oat milk should be consumed in moderation. A Starbucks grande oat latte, for example, contains around 184 calories and 21g of carbohydrates. For those on a low-carb or weight loss diet, unsweetened oat milk may be a better choice.
Is Oat Milk Better Than Cow’s Milk?
Research indicates that most plant-based alternatives do not match the nutritional profile of cow’s milk. While oat milk is a good option for those avoiding dairy, it is not a direct substitute. Dairy milk naturally contains B vitamins, iodine, calcium, and higher protein levels.
Top Oat Milks for Health
When looking for healthier oat milk options, consider the following:
- Plenish Oat – 33 calories per 100ml, simple and organic with just three ingredients.
- Oatly No Sugars – 44 calories per 100ml, fortified with iodine and vitamin D.
- Alpro Oat No Sugars – 40 calories per 100ml, low in calories and rich in fibre and calcium.
- Oatly Skinny – 39 calories per 100ml, lower in calories and sugar.
- Alpro Oat Original – 44 calories per 100ml, low sugar with added calcium and vitamins.
