Is oat milk harmful? Warnings about the negative aspects of the trendy drink
Oat milk is a plant-based alternative that tastes better than almost anything, and has recently become popular with many people around the world.
But unfortunately, there are some experts who don't really believe it.
“Although oat milk is delicious, unfortunately it's not the most nutritious option,” says registered dietitian Marisa Mechulam.
According to the New York Post , the expert was just one of several experts interviewed and asked about their feelings about the trendy and ubiquitous drink.
Inexpensive canola oil is commonly used to achieve a creaminess not often found in other dairy-free beverages such as almond or soy milk.
Here, experts share their less popular opinions:
Oat milk is not as healthy as you think
Registered dietitian Sharon Palmer cautions that most oat milks contain less protein than regular milk — about 2 to 3 grams per serving. She advises: “If you use plant-based milk as a regular part of your diet, like cereals and fruit juices, make sure it's full of nutrients.”
“It should be a major source of protein, about seven grams and about 30 percent of the daily calcium and vitamin D needs, which is especially important for children,” Palmer said.
And then there's the obvious problem: oats equal carbs.
“Oat milk is higher in calories and carbohydrates than other plant-based milks, such as almond milk and soy milk,” says registered dietitian Tamar Samuels.
He added: “For example, one cup of oat milk has about 100 to 150 calories and 16 to 20 grams of carbohydrates, compared to almond milk, which has 45 to 100 calories and one gram of carbohydrates per cup.”
Samuels continued: “If weight loss is your goal, you may want to consider cutting back on high-calorie, low-protein drinks like oat milk lattes…and if you suffer from high blood sugar, you should be cautious,” because many oat milk products contain other Contains more sugar and oils than dairy alternatives.”
For his part, Mechoulam explains: “A cup of oat milk provides the same amount of carbohydrates from a nutritional standpoint as a slice of bread, about 15 grams… When oats are processed and turned into milk, the starch in the oat is broken down into simple sugars.
Finally, there's the issue of oil, and if you want to avoid consuming canola oil at the start of your day, check ingredient labels, Mechulam says.
How is oat milk made?
“Oat milk is made by grinding whole oats, adding water and enzymes, and straining the liquid from the solids,” explains registered dietitian Vicki Santa Redelny.
“Oat milk should be fortified with calcium, iron, vitamin A and vitamin D to make it similar to cow's milk,” Redelny said.
Is oat milk good for the environment?
“One of the biggest benefits of oat milk is that it appears to be more environmentally sustainable than some other types of plant-based beverages, requiring less water and producing less waste,” noted Jennifer Chalib Huber, registered dietitian and naturopathic doctor.
Is oat milk safe because of gluten?
“Although oats are naturally gluten-free, they are more susceptible to cross-contamination because they are processed in facilities that typically make gluten-containing products,” warns Samuels.