- April 4, 2025
Oat milk has surged in popularity as a dairy-free alternative, often praised for its creamy texture and compatibility with coffee drinks. However, beneath the surface, this trendy plant milk may come with a set of health concerns that are often overlooked. From the presence of anti-nutrients like phytic acid to the risks posed by the poor quality of oats and traces of heavy metals, oat milk might not be as healthy as it seems.
Here’s what you need to know before you reach for that next glass of oat milk.
Oat milk is a non-dairy beverage made by blending oats with water and then straining the mixture. In its purest form, oat milk contains just these two ingredients, but most commercial brands add sweeteners, oils, and preservatives to enhance its flavor and texture. This plant-based milk alternative has gained popularity for its smooth, creamy consistency, which makes it an appealing addition to lattes, smoothies, and even baked goods.
One reason for oat milk’s popularity is its neutral flavor, which can easily be adapted for a variety of uses. Additionally, it’s often marketed as being environmentally friendly since oats generally require less water to grow compared to almonds or other popular plant milk sources. While oat milk may seem like a convenient and ethical choice, there are hidden risks associated with its consumption that many people are unaware of.
Phytic acid, a compound naturally found in oats, is a type of anti-nutrient. While it doesn’t harm everyone, phytic acid can interfere with the absorption of essential minerals like calcium, magnesium, and zinc. Over time, high consumption of foods or drinks high in phytic acid—like oat milk—can lead to deficiencies in these critical nutrients.
Phytic acid works by binding to minerals in the digestive tract, preventing their absorption. This is particularly concerning for people who consume oat milk regularly, as it may impair their body’s ability to obtain important nutrients from other foods as well. Since oats are one of the primary sources of phytic acid, those who drink oat milk frequently may be at risk of nutrient depletion over time.
Many commercial oat milk brands use low-quality oats, which are often contaminated with heavy metals such as cadmium and lead. Studies have shown that oats grown in certain regions are particularly susceptible to these contaminants due to soil and water pollution. When consumed over time, even trace amounts of these heavy metals can accumulate in the body, potentially leading to a variety of health issues, including neurological problems, kidney damage, and an increased risk of cancer.
Although canola oil is marketed as being low in trans fats, small amounts of trans fats can form during its processing. Trans fats have been widely studied and are known to increase the risk of heart disease, but they can also impact brain health. Studies have shown that trans fats can reduce brain volume, slow cognitive function, and increase the risk of developing Alzheimer’s disease.
Oats are known for their relatively high glycemic index (GI), which means they can cause a rapid spike in blood sugar levels. When oats are processed into milk, their starches are broken down into sugars even faster. For individuals with insulin sensitivity, diabetes, or anyone trying to maintain stable blood sugar levels, oat milk can pose a serious concern.
Even if you don’t have existing blood sugar issues, the high GI of oat milk can lead to an energy crash shortly after consumption. This effect is particularly pronounced if you’re drinking oat milk alongside other high-carb foods. Over time, these frequent blood sugar spikes can contribute to metabolic issues, weight gain, and even the development of insulin resistance.
Another downside of commercial oat milk is the number of additives used to improve its taste and texture. Many brands include sugar, canola oil, or other vegetable oils, which not only increase the caloric content but also come with their own set of health concerns.
Sugar and Blood Sugar Spikes:
Many oat milk brands add sugar or other sweeteners to enhance flavor, making the product more palatable but increasing its glycemic load. This additional sugar contributes to the rapid blood sugar spikes mentioned earlier and can lead to energy crashes, weight gain, and even an increased risk of developing Type 2 diabetes over time.
Canola Oil and Inflammation:
Canola oil is another common additive in oat milk. Although often marketed as a “healthy” oil, canola is highly processed and typically refined using heat and chemicals, which can degrade its quality. Worse, canola oil is high in omega-6 fatty acids, which, when consumed in excess, can promote inflammation in the body. Chronic inflammation is linked to numerous health problems, including heart disease, obesity, and autoimmune conditions.
Fortunately, there are better options if you’re looking for a dairy-free milk alternative. Here are a few you might consider:
Coconut Milk:
Coconut milk, particularly the full-fat variety, is an excellent alternative to oat milk. It’s low in carbohydrates, making it a more suitable option for those following a ketogenic diet or trying to maintain stable blood sugar levels. Coconut milk also contains healthy fats like medium-chain triglycerides (MCTs), which can support energy production and promote fat loss. Plus, coconut milk is less likely to be contaminated with mold or heavy metals, making it a safer option overall.
Almond Milk:
Although it requires more water to produce, almond milk is another solid alternative to oat milk. It’s low in carbs and sugar (as long as you choose the unsweetened variety), making it a better option for those watching their blood sugar levels. However, be mindful of additives like carrageenan, which can cause digestive issues in some people.
Macadamia Nut Milk:
Macadamia nut milk is another plant-based milk option that offers a creamy texture similar to oat milk, but without the glycemic spikes or the risk of contamination with heavy metals. It’s also a great source of monounsaturated fats, which are beneficial for heart health.
Phytic acid in oat milk can bind to minerals in your digestive tract, preventing the absorption of important nutrients like calcium, magnesium, and zinc. Over time, this can lead to nutrient deficiencies.
Commercial oat milk can contain trace amounts of heavy metals like lead and cadmium, which accumulate in the body over time and can cause health issues such as kidney damage, neurological problems, and increased cancer risk.
Yes, oat milk has a high glycemic index, meaning it can cause rapid blood sugar spikes. This makes it a poor choice for individuals with diabetes or those looking to maintain stable energy levels.
Canola oil is high in omega-6 fatty acids, which can promote inflammation in the body. Chronic inflammation is linked to a variety of health issues, including heart disease and obesity.
Coconut milk is a healthier alternative, offering beneficial fats like MCTs and a lower glycemic index. Almond milk and macadamia nut milk are also good choices for those looking to avoid the potential risks associated with oat milk.
Oat milk might be a popular choice for dairy-free consumers, but the risks associated with phytic acid, heavy metals, and poor-quality oats make it a questionable option. By choosing healthier alternatives like coconut milk or almond milk, you can enjoy a creamy, nutritious beverage without compromising your health.
nataly@bioupgraded.com
@bioupgraded
Dallas, TX, USA
