Oat milk may cause side effects like gas and bloat. Additionally, it may also interact with medications used for diabetes and may cause the blood sugar levels to go too low.
While oat milk is not inherently bad for you on its own (it is high in fiber and cholesterol free), the real danger is relying on it and not consuming other plant-based milks with higher protein levels in your diet, Fisher explains.
Oat milk is also good for the gut – as eating foods that contain beta-glucan has also been linked to gut health. A study carried out in 2017 showed that oat milk's beta-glucan content does have a positive impact on overall gut health. The study concluded that it improved gut metabolism in 26 healthy people.
Promotes satiety – The high levels of protein and fiber found in oat milk promote satiety, meaning it fills you up quickly and helps keep you feeling full for longer. This can help improve appetite control and promote weight loss.
But since oat milk has less fiber than actual oats, the carbs in oat milk will cause faster blood sugar spikes than whole oats, says Byrd. That said, "[if you're] concerned about blood sugar spikes, oat milk may not be the best option," she says.
Background: Oat and its compounds have been found to have anti-inflammatory effects.
If you have diabetes, oat milk may not be the best option since it's the highest carbohydrate-containing milk of those other options. If you're a diabetic who already uses almond milk, I don't think switching from almond milk to oat milk would be very beneficial.
Overall, the main differences between almond and oat milk are energy (calories) and carbohydrates, with almond milk offering less of each. Oat milk also contains slightly higher amounts of fiber, protein, and fat than almond milk.
Oat milk contains oat beta glucans, which can help maintain normal cholesterol levels when you consume 3g a day as part of a balanced diet.
The fiber in oat milk may also stabilize blood glucose levels, but remember to watch out for sugar content in store-bought brands. Oat milk may be good for digestion and the health of your colon.
Oats may have protective effects for the liver as they contain a specific type of fibre called beta-glucan. One study showed that beta-glucan reduced liver damage and oxidative stress in individuals with obstructive jaundice.
It keeps us relaxed by stabilizing our mood, anxiety, aggression, and sleep. The good news is that our diet can assist with the production of our serotonin levels. For instance, oat milk is also a good source of serotonin. Oats contain tryptophan which is an amino acid converted into serotonin by the brain.
Apart from iron, all of the nutrients in oat milk are fortified. While dairy milk is fortified with vitamins A and D, the rest of its nutrients occur naturally, making it a naturally nutrient-rich choice. Apart from providing more nutrients overall, dairy milk also has about twice the protein as oat milk.
Almond milk is a little lighter than oat milk and lower in fiber, meaning it may be easier on your stomach. However, either can be a good substitute for cow's milk if you're lactose intolerant or have difficulty digesting dairy products.
“Oat milk is higher in calories and carbohydrates, but it in turn has more fiber and protein than almond milk. It's a great choice for those with nut allergies. I like to use it for coffee and baking.” Indeed, oat milk is the most popular plant-based milk for coffee drinks like lattes and macchiatos.
Can oat milk upset your stomach? Yes, oat milk causes upset stomach resulting from sugar and fiber not breaking down easily in your stomach. As it is carried through the large intestine, symptoms of intestinal gas, bloating, flatulence, burping, and stomach pain can occur.
“Many consumers prefer oat milk because of its neutral taste and similar mouthfeel to cow's milk,” she says. “This familiar texture makes it popular among those who want to make a switch to plant-based milks.”
Specifically, oat milk is pretty healthy and good for you. It's high in protein and contains a number of other nutrients, although some are added during manufacturing. It's often fortified with calcium and vitamin D, both of which can benefit your bones.
Drinking oat milk every day could even support your heart health. That's because oats help to regulate blood sugar, reduce levels of cholesterol, and can help to keep your blood pressure normal.
Takeaway. As a plant-based milk option, oat milk is a good choice for individuals managing diabetes who enjoy the alternative milk's flavor and taste. Its high fiber content and beta-glucans may help to lower LDL cholesterol and after-meal blood sugar levels.
Plain milk has no added sugar and are therefore lower in total sugar compared with flavoured milks.