5 disadvantages of oat milk

1. Increasing carbohydrate consumption

According to Eat This, sports nutritionist Courtney Pelitera notes that oat milk often contains high carbohydrate content, with flavored products from most brands containing about 15-20 grams of carbohydrates per 250 ml serving, while unflavored varieties usually have 10-20 grams.

For individuals on a low-carb diet or those with diabetes, the higher carb content in oat milk might not be suitable. Opting for unsweetened and unflavored versions could help maintain lower carbohydrate levels.

2. Providing low protein content

Oat milk provides less protein compared to cow’s milk or soy milk. Nutrition expert Lena Bakovic, who specializes in chronic disease and weight management, explains that oat milk typically contains about 3-4 grams of protein per cup, compared to up to 12 grams in a cup of cow’s milk.

Meanwhile, protein is essential for maintaining lean muscle mass, controlling hunger, and supporting cellular repair. Bakovic thus highlights that oat milk might not be beneficial if one’s diet is generally low in protein.

A bottle of milk lying in oats. Illustration photo by Pexels

3. Containing potential gluten contamination

Although oats are inherently gluten-free, oat milk might contain gluten due to cross-contamination during processing. Pelitera advises those with celiac disease or gluten sensitivity to ensure they purchase oat milk that is certified gluten-free.

Additionally, oat milk might be processed in facilities that handle other kinds of nut-based milk, posing a risk for individuals with allergies to certain types of nuts. Checking the label for potential allergen exposure is crucial.

4. Bringing a risk of blood sugar spikes

The high carbohydrate and low protein content of oat milk can lead to blood sugar spikes, particularly in individuals with diabetes.

In addition, flavored oat milk, such as chocolate or vanilla, often contains more than 15 grams of added sugars, exacerbating blood sugar fluctuations. Pelitera suggests that in order to moderate blood sugar levels more effectively, people should choose milk varieties that are higher in protein, like soy or cow’s milk.

5. Contributing to weight gain

According to Yahoo! Life, registered dietitians Suzanne Fisher and Trista Best explain that oat milk can contribute to weight gain if consumed excessively, as popular brands often include canola oil, fats, and added sugars, and offer minimal protein.

To manage or reduce weight while keeping oat milk in one’s diet, it is recommended to choose products with minimal added sugars and higher protein and fiber contents.