How healthy is oat milk? Does oat milk cause weight gain? Is oat milk suitable for weight loss, or are there more suitable alternatives? What are the advantages and disadvantages? Industrially produced oat milk is often accused of being ultra-processed. But cow's milk is also an industrially processed product. Like grain milk, cow's milk is first broken down into its individual components before being preserved in several steps.
Latte macchiato with oat milk? Why it's not a good idea if you want to lose weight.
Cappuccino, latte macchiato, or perhaps a flat white? For many, a coffee drink is an integral part of their morning routine. And plant-based alternatives are increasingly being used instead of cow's milk. The use of the terms "milk" and "drink" is the subject of a debate regarding the correct labeling and marketing of plant-based products. "Milk" is the common term in general usage, but the term "drink" is used to clarify the distinction between animal and plant-based milk and to allow consumers to make a clear choice. But regardless of what they are called, vegan plant drinks are very trendy, whether for health or ethical reasons. Oat drink is particularly popular and now accounts for 56% of total sales of milk substitute products.
Oat milk is frequently used as a milk alternative, especially in vegan diets or for those with lactose intolerance. It can be used in coffee, tea, muesli, smoothies, and for cooking. The oat drink can even be frothed well and is therefore also suitable for cappuccino and the like. Unlike cow's milk, it contains no cholesterol. This fat-like compound is only found in animal products. Oat milk is made from grain and poses a problem for people with a gluten intolerance. However, gluten-free versions are available in stores, as many manufacturers also want to serve this market.
For all its advantages, there are also disadvantages to oat milk. The popular plant-based drink made from oat flakes is criticized from a nutritional perspective because oat drinks, especially on an empty stomach, cause blood sugar levels to rise sharply, which leads to cravings. For example, biochemist and influencer Jessie Inchauspé, known as the "Glucose Goddess" ("Glucose Revolution", 2022), said in an interview with the Frankfurter Allgemeine Zeitung: "Oat milk often causes enormous glucose spikes because it contains more carbohydrates than almond or cow's milk – it consists of grain, not nuts."
We explain what blood sugar spikes are and how you can prevent your morning coffee from becoming a weight-loss trap.
Does coffee make you fat? Good news first: Coffee on its own does not make you fat because a cup of black coffee generally contains fewer than 5 calories. But the frequently added ingredients like milk, syrup, or sugar can make weight loss more difficult for two reasons.
- A typical serving of latte macchiato contains about 150-250 kilocalories, a cappuccino approx. 120-150 kcal, with most of the calories coming from the milk or milk substitute. If syrup, cream, or sugar is added, the calorie content increases accordingly, depending on the quantities and ingredients used. It is even possible to drink a coffee beverage with 500 kilocalories, such as a standard Starbucks Grande Frappuccino.
- Ingredients like sugar, syrup, or even dairy products, whether animal or vegan, can cause blood sugar levels to rise quickly. This means that the body rapidly absorbs large amounts of the simple sugar glucose from food, leading to a rapid rise in blood sugar levels, often referred to as a "blood sugar spike." Such a rise can impair metabolism, as the body reacts by releasing increased amounts of insulin to lower blood sugar levels. This process can cause the body to store excess energy in the form of fat.
What are blood sugar spikes?
Blood sugar spikes, or what is also known as a "sugar high," are rapid and sudden increases in blood sugar levels that occur after consuming certain foods. These spikes are typically the result of foods with a high glycemic index (GI), such as white bread or cornflakes, or the consumption of a large amount of carbohydrates. When blood sugar levels rise quickly, the body reacts with increased insulin secretion. The pancreas produces insulin, a hormone that helps transport glucose from the blood into the cells, where it is either used as energy or stored as fat. Excess glucose that is not immediately needed is stored as glycogen in the liver and muscles. Once stores are full, excess glucose is converted into fat and stored.
Frequent blood sugar spikes and the associated insulin releases promote fat storage and can lead to weight gain. Strong fluctuations in blood sugar levels, in which blood sugar drops abruptly after a rapid rise, can trigger cravings, fatigue, or difficulty concentrating in some people. They also represent a risk factor for the development of type 2 diabetes and other metabolic diseases.
To avoid blood sugar spikes and improve blood sugar control, a balanced diet can be helpful. The diet should be plant-based, rich in fiber, which regulates digestion and blood sugar, and rich in protein. Regular meals as well as avoiding large quantities of high-glycemic foods can also help to maintain stable blood sugar levels.
Blood sugar spikes and the resulting increased insulin secretion can therefore make weight loss more difficult.
Does oat milk lead to blood sugar spikes?
Oat flakes generally do not lead to severe blood sugar spikes. This is due to their composition. Due to their high fiber content, particularly soluble fibers like beta-glucans, oat flakes have a stabilizing influence on blood sugar levels. Compared to foods with a higher glycemic index, they lead to a slower rise in blood sugar levels. The carbohydrates in oat flakes are complex in nature and contain fewer simple sugars compared to other types of grain or processed foods.
Oat milk and oat flakes are both made from oats, but they have different manufacturing processes and contain different nutrients and ingredients.
Oat milk is produced industrially by mixing oat flakes with water, grinding them, and then filtering them to obtain a milk-like liquid. Other ingredients like salt, oils, vitamins, calcium, or sweeteners are often added to oat milk to improve taste and consistency. Oat milk generally contains more water than oat flakes and therefore has less fiber and protein compared to oat flakes.
When buying oat milk, it is therefore advisable, as usual, to take a look at the ingredients list and not just pay attention to avoiding too many calories. When buying oat milk, also pay attention to the country of origin and production. Oats from German organic farming mean short transport routes and no synthetic pesticides.
Reasons for blood sugar rise caused by oat milk compared to cow's milk:
- High carbohydrate content from oats: Due to the high grain content (approx. 10% oats), oat milk naturally contains starch (a long chain of glucose molecules), which is broken down into glucose in the body.
- The carbohydrate content of oat milk can vary depending on the brand and preparation, but it often contains easily digestible carbohydrates like sucrose (glucose + fructose).
- Pre-digested starch: During the production of oat milk, some of the starch is already converted into maltose (glucose + glucose), which can be absorbed quickly.
- The high carbohydrate content and the pre-digested starch lead to a stronger and faster blood sugar rise than other milk alternatives.
- The higher the blood sugar level rises, the more insulin the pancreas must release to transport the glucose into the cells.
For some people, especially diabetics or those with impaired glucose tolerance, oat milk can lead to unwanted blood sugar spikes. For healthy people, however, an occasional moderate rise in blood sugar is unproblematic.
Oat milk for breakfast?
Plain or in coffee? Not only for vegans is ready-made oat milk the alternative to cow's milk in the morning, on an empty stomach, because at first glance the calorie content appears lower than the energy content of cow's milk. 100 milliliters have only 42 kilocalories. That is, however, only 22 calories less than in conventional milk with 3.5 percent fat and about the same amount of energy as in milk with a fat content of 1.5%. However, as already mentioned, it is not enough to focus solely on energy content. Oats also contain many essential amino acids, minerals like potassium or magnesium, and fiber.
Why shouldn't I drink oat milk immediately after getting up?
Due to the production process, unlike cow's milk, oat milk contains high amounts of released glucose from oat starch. This glucose enters the blood quickly and, especially on an empty stomach, leads to a rapid rise in blood sugar levels. This rapid rise can cause a pronounced insulin release, followed by a rapid drop in blood sugar levels. Such fluctuations in blood sugar can trigger cravings, fatigue, and lethargy. During the production process, fiber that would normally slow down the blood sugar rise is often lost. Similarly, other regulatory factors like proteins or healthy fats that could mitigate the glycemic effect of the carbohydrates are often missing.
Tips for enjoying your cappuccino in a healthy way
- Do not consume oat milk first thing in the morning on an empty stomach, but after a protein-rich meal with healthy fats. This "buffers" the blood sugar rise.
- Some oat milk varieties contain added sugar, which can cause blood sugar levels to rise quickly. Check the ingredients list and nutritional information on the packaging and it is better to choose oat milk without additives if you are unsure.
- Instead of oat milk, it is better to use unsweetened almond, pea, or soy milk, which have less of an impact on blood sugar.
- Movement after consuming carbohydrates reduces the blood sugar rise because the muscles consume the glucose.
Which alternatives to oat milk cause blood sugar levels to rise less sharply?
According to a study by the University of Toronto, the consumption of oat milk leads to a stronger rise in blood sugar levels and a higher insulin release compared to other milk alternatives. Even if small amounts of oat milk are unproblematic for healthy people, it can be advisable to choose milk alternatives with few carbohydrates and more proteins, fats, and fiber to avoid blood sugar spikes. These alternatives to oat milk affect blood sugar levels less strongly:
- Almond milk: Almond milk has a very low carbohydrate and calorie content, which hardly affects blood sugar levels. It is a good option for diabetics or people with insulin resistance.
- Soy milk: Soy milk contains slightly more carbohydrates than almond milk, but also valuable proteins and fiber that mitigate the blood sugar rise. From a nutritional perspective, it is therefore recommended, although it is less often a regional product.
- Pea milk: Pea milk has a low glycemic index and therefore does not lead to strong blood sugar fluctuations. It is rich in protein and fiber.
- Coconut milk: The fats in coconut milk slow down the absorption of carbohydrates, which reduces the blood sugar rise. However, it is very high in calories and contains saturated fats.
How healthy is oat milk?
Oat milk is a good milk substitute and offers various health benefits. It is rich in fiber, especially beta-glucans, which can lower cholesterol levels and promote heart health. Oat milk contains no saturated fats and is naturally cholesterol-free. It is often fortified with important nutrients like vitamin D, calcium, and vitamin B12, which are critical nutrients in a vegan diet. Oat milk is also available gluten-free. However, the higher content of natural sugars and carbohydrates in oat milk can affect blood sugar levels, especially with excessive consumption. Overall, oat milk is a healthy option, especially for people with lactose intolerance or those who prefer a vegan or plant-based diet, as long as it is consumed in moderation and as part of a balanced diet. However, daily protein intake should be kept in mind, because without additives, oat milk contains less than half the protein compared to a drink made from soy, for example.
Conclusion: Is coffee with oat milk in the morning unhealthy?
No! A coffee with oat milk in the morning can be part of a healthy diet if enjoyed in moderation and fits into the context of a balanced dietary pattern. However, it is important to watch your blood sugar levels and ensure that your total intake of nutrients and calories is in line with your health goals.
Coffee can support fat loss and your weight loss. The caffeine contained in coffee is a well-known stimulant that boosts metabolism and can promote fat burning. Studies have shown that caffeine increases thermogenesis, the production of heat in the body, whereby more calories are burned, even at rest. Another advantage of coffee is its appetite-suppressing effect, which can help to reduce calorie intake.
The regular consumption of high-calorie coffee varieties, on the other hand, can certainly lead to weight gain if the additional calories are not compensated for elsewhere. To enjoy coffee in a calorie-conscious way, it is advisable to avoid or at least strictly limit milk, sugar, and other high-calorie ingredients.
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