While oat milk can be a nutritious regular addition to your diet, it may cause adverse effects in certain individuals. Be aware of the pros and cons of drinking oat milk daily to make informed decisions about its consumption.
Although not among the top food allergies in the United States, oat allergies do occur. After consuming oat milk, those with an oat allergy may experience symptoms such as irritated or itchy skin.
In very rare instances, a life-threatening anaphylactic reaction to oats or oat milk could potentially occur, causing breathing difficulties.
Allergic reactions to additives in oat milk like xanthan gum can also lead to digestive issues.
Oats are generally easy for most people to digest and act as prebiotics that promote healthy gut bacteria. However, the high fiber content of oats may cause bloating in individuals who are sensitive to it.
People with celiac disease, who react to gluten, might also react to a protein in oats called avenin, which is similar to gluten.
Oat milk can contain additives like emulsifiers which help mix the oats and water. Some emulsifiers may harm the beneficial gut bacteria, potentially negating the positive effects of oats and leading to bloating and digestive discomfort.
However, more research is needed to fully understand the long-term impact of various emulsifiers on human gut health.
Some brands add sugar to oat milk, which may contribute to weight gain, dental problems, increase the risk of type 2 diabetes, or lead to heart disease. The American Heart Association recommends that added sugars should not exceed 6% of your daily calories; approximately 25 grams per day for women and 36 grams for men.
Check labels on oat milk brands to be aware of the sugar content.
A high-carb diet can result in increased weight, fatigue, and reduced cognitive function. Oat milk is rich in carbs but most are complex, nutritious carbohydrates that add to your overall daily carb intake.
The glycemic index (GI) measures how quickly carbs convert to glucose in the body. For oat milk, this Index falls around 49-69 out of 100. The glycemic load (GL), which measures both quantity and absorption rate of carbs, ranges from 12-17 for oat milk.
In comparison to whole cow's milk, which has fewer carbs, a GI around 31, and a GL approximately at 3. The carbohydrate impact on blood glucose levels depends on consumption amount and other diet components.
As oats do not contain gluten, certain individuals with celiac disease might still react due to potential gluten contamination during processing in the same facility as gluten-containing products. Soy could also be another contaminant, so checking labels for certified gluten-free products is advisable.
Certain brands of oat milk may include vegetable oil, salt, thickeners, and other additives or preservatives. For those on a low-salt diet or wanting to avoid specific ingredients, label inspection is essential.
Trace amounts of dipotassium phosphate in oat milk could potentially raise risks of heart disease or bone damage for individuals with kidney issues and exacerbate their condition.
Oat milk does not meet nutritional needs for infants under 12 months old due to lower protein content compared to cow's milk, along with insufficient fat. Plant-based milks' sugars and other additives are also not recommended for babies.
Children above 1 year can consume oat milk but it should not fully replace cow's milk. When considering oat milk for a baby, assess the various brands' ingredients, your child’s health, and their diet as a whole.
Oat milk, high in fiber, low in fat, with various vitamins and minerals, can be a healthy choice for adults. It can also be fortified with calcium and vitamin D.
Should you tolerate oats and oat milk well, incorporating it regularly into your diet is beneficial. Bear in mind that it’s lower in protein and calcium compared to cow's milk or other dietary sources.
- Oat milk contains beneficial nutrients but may cause bloating in fiber-sensitive individuals.
- It can be made in facilities alongside gluten- or soy-containing products, so those with intolerances should check for certified gluten-free oat milk on labels.
- Oat milk may have added sugars, various additives and preservatives, and less protein and calcium compared to cow's milk.