While more and more people are replacing cow's milk with oat milk, the question of whether oat milk is unhealthy remains relevant for many consumers. In this article, we take a closer look at the health aspects of the plant-based milk alternative, take a look at its ingredients and provide a scientifically based answer to the widespread question.
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Glycemic index of oat milk: a risk for diabetics?
An important point to consider when evaluating oat milk is its glycemic index (GI). The GI measures how quickly a food causes blood sugar levels to rise. Foods with a high GI cause a rapid increase in blood sugar, which can be particularly problematic for people with diabetes or insulin resistance.
Since oat milk is made from starchy oat flakes, you might be concerned that consuming it will cause your blood sugar level to rise sharply. Fortunately, oat milk generally has a moderate GI. This means that it does not cause blood sugar to rise as sharply as other high-carbohydrate foods.
This moderate GI is mainly due to the content of beta-glucan, a type of soluble fiber that slows the absorption of sugars into the bloodstream. This helps to avoid blood sugar spikes and keep blood sugar levels more stable.
However, oat milk's impact on blood sugar varies depending on individual metabolic response and combination with other foods. For example, some commercial varieties contain added sugars, which can increase the GI. Therefore, it is advisable to choose unsweetened varieties and check the ingredients.
A balanced diet rich in fiber, proteins or fats can further slow the absorption of glucose and mitigate the blood sugar response. Nevertheless, people with diabetes should always discuss their diet with their doctors or trained dieticians if they have any questions or doubts.
Avenanthramides in oat milk: the power of phytochemicals
A less frequently discussed benefit of oat milk is the avenanthramides it contains, a group of phytochemicals that occur naturally in oats. According to a comprehensive review by Li et al. (2022), these compounds have anti-inflammatory and antioxidant effects, which means that they can reduce inflammation in the body and neutralize harmful free radicals. Free radicals are molecules that can damage cells and lead to various diseases.
Researchers have found that avenanthramides can inhibit the growth of cancer cells and promote their death. Thus, oat milk is a valuable addition to a health-conscious diet. The avenanthramides contained in oat milk can help reduce the risk of chronic diseases, including certain cancers, and support overall cell health. [1]
Micronutrients in oat milk: more than just calories and sugar
Oat milk is not only rich in macronutrients such as carbohydrates and proteins, but also contains many important micronutrients. It is often fortified with additional vitamins and minerals such as calcium, vitamin D and B12, making it a good choice for vegans and people with special nutritional needs.
Studies show that some brands are fortifying their oat milks with these nutrients to help address deficiencies in a plant-based diet and increase the health value. Furthermore, research has found that plant-based yogurts contain less total sugars, less sodium, and more dietary fiber compared to dairy-based ones, highlighting the health benefits of these plant-based products. It was found that about 37% of the plant-based yogurt alternatives tested are fortified with extra calcium to provide comparable levels to those found in cow's milk, even though they naturally contain less calcium. [2]
These added vitamins and minerals in oat milk help to improve the supply of critical nutrients, which is especially important for those who prefer an exclusively plant-based diet.
Additives in oat milk and their effects
An important aspect of consuming oat milk is the additives, such as emulsifiers and thickeners, that are often found in commercial products. These ingredients are used to improve texture and extend shelf life, but they may cause health concerns.
Carrageenan is often used to improve consistency. Studies have shown that carrageenan can trigger inflammatory processes in the intestines. It changes the intestinal flora and weakens the intestinal barrier function, which can lead to inflammation. [3]
Furthermore, carboxymethylcellulose (CMC) is another common emulsifier. Research in mice has shown that CMC leads to increased attachment of bacteria to the intestinal wall and reduces the protective function of the intestinal mucosa. This can promote chronic inflammation. [4]
Additionally, commercial products may also contain added sugars or sweeteners to improve the taste, but these can affect the caloric content of oat milk and blood sugar response. When you buy oat milk, check the ingredient list and choose products with no or minimal additives to minimize potential health risks.
Pesticide residues in oat milk: cause for concern?
The cultivation of oats, similar to many other crops, may require the use of pesticides, which may ultimately end up in oat milk in trace amounts. Understandably, this raises concerns for some consumers regarding safety and health.
According to a 2021 report by the European Food Safety Authority (EFSA), 87,863 food samples were analyzed in the EU. The majority of the samples (96.1%) were within the legally permitted levels, while 2.1% of the samples showed residues exceeding the permissible levels. These monitoring programs provide valuable information on the dietary exposure of consumers to pesticide residues. [5]
For those concerned about the potential effects of pesticide residues, organic oat milk is an excellent option. This is because organic oats are grown under stricter guidelines regarding the use of pesticides and fertilizers. In other words, organic farming severely limits or outright prohibits the use of synthetic pesticides and fertilizers. This significantly reduces the risk of harmful residues. [6]
Integrate oat milk into your daily routine: healthy and versatile
Oat milk is incredibly versatile and can be a healthy addition to many aspects of your daily routine. Here are a few ideas of how you can use it:
- Smoothies: oat milk makes your smoothies beautifully creamy and goes well with fruits and green vegetables.
- Coffee: Barista versions of oat milk in particular froth up beautifully and are perfect for cappuccinos or lattes.
- Baking: You can use oat milk instead of cow's milk in cakes, muffins or pancakes.
- Cooking: Oat milk is also a great ingredient in savory dishes such as soups, sauces or casseroles.
For a healthy diet, it is important to choose unsweetened versions of oat milk to avoid added sugars. Make sure that the oat milk you buy contains as few additives as possible and is fortified with vitamins and minerals. This helps to ensure that you get your daily requirement of nutrients such as calcium, vitamin D and B12.
A simple and cost-effective way to incorporate oat milk into your daily routine is to make your own. That's because homemade oat milk allows you to control exactly what goes into your drink and avoid unnecessary additives.
Conclusion
Oat milk offers a wealth of benefits, from its moderate glycemic index to the anti-inflammatory avenanthramides. However, choose products wisely to minimize additives and prefer organic oat milk to avoid pesticide contamination. Versatile and even homemade, oat milk is healthy for your diet and your daily routine.
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Sources
[1] Li, X., Zhou, L., Yu, Y., Zhang, J., Wang, J., & Sun, B. (2022). The Potential Functions and Mechanisms of Oat on Cancer Prevention: A Review. Journal of Agricultural and Food Chemistry, 70 (46), 14588–14599. https://doi.org/10.1021/acs.jafc.2c06518
[2] D'Andrea, A. E., Kinchla, A. J., & Nolden, A. A. (2023). A comparison of the nutritional profile and nutrient density of commercially available plant-based and dairy yogurts in the United States. Frontiers in Nutrition (Lausanne), 10 , 1195045–1195045. https://doi.org/10.3389/fnut.2023.1195045
[3] Borsani, B., De Santis, R., Perico, V., Penagini, F., Pendezza, E., Dilillo, D., Bosetti, A., Zuccotti, G. V., & D'Auria, E. (2021). The Role of Carrageenan in Inflammatory Bowel Diseases and Allergic Reactions: Where Do We Stand? Nutrients, 13(10), 3402. https://doi.org/10.3390/nu13103402
[4] Martino, J. V., Van Limbergen, J., & Cahill, L. E. (2017). The Role of Carrageenan and Carboxymethylcellulose in the Development of Intestinal Inflammation. Frontiers in Pediatrics, 5, 96–96. https://doi.org/10.3389/fped.2017.00096
[5] European Food Safety Authority. (2023). The 2021 European Union report on pesticide residues in food. EFSA Journal. https://www.efsa.europa.eu/en/efsajournal/pub/7939
[6] International Federation of Organic Agriculture Movements (IFOAM). (2021). The IFOAM Norms for Organic Production and Processing. https://www.ifoam.bio/our-work/how/standards-certification/organic-guarantee-system/ifoam-norms
