Oh Oat Milk… we are sorry we don’t like you, but it is time that you just stayed on the supermarket shelf.
This isn’t new information but sometimes we need a reminder, as if this week is any indication… everyone needs the reminder. we get it though, oat milk is delicious, it froths well and it’s sweet – but nope, your naturopath and nutritionists do not love it, and here is why!
+ THE INGREDIENTS: generally you will always find seed oils in your oat milk. we know that long term use of seed oils are contraindicated in good health and pose their own health concerns.
+ THE HIGH SUGAR: look at that 9.20g/250ml of oat milk (image below). 1 teaspoon is 5g of sugar, so one cup is almost 2 tsp. The almond milk featured below is 1.20g/250ml. While these two products are just examples you will find time and time again, that the oat milk is always higher in sugar levels and lower in protein (unless they have added protein to them, or the nut milk has added rice/oat, which we also want to avoid).
+ THE LOW PROTEIN: now almond milk isn’t super high in protein when compared to the full cream dairy alternative, but it is higher than oat.
+ THE GLUCOSE SPIKE: high sugar + low protein = glucose spike. this glucose spike sets up your energy levels, mood, hunger, and hormones all to FAIL throughout the day. and when doing this daily (esp before food) it can have a prolonged effect on our insulin response, hormonal shifts, mood, weight balance, hunger cues, acne, and even the glow of your skin.
This is extra crucial for women with PCOS, infertility, insulin resistance, endometriosis, perimenopause, menopause, diabetes, and irregular cycles – oat milk should be avoided with all these known conditions.
HOW TO PICK A NON-DAIRY MILK:
+ First look at the ingredients and choose one that is ideally free from seed oils but also rice/oat blends as these will have higher sugar/glucose response.
+ Choose the nut milk with the highest % of nuts.
+ Choose the product that has the highest protein and lowest sugar levels.
+ if you can, make your own! cashew milk is a fave in our house (you can find it HERE) but it’s just cashews and water.
*if you can tolerate dairy then whole-fat organic dairy milk is a good option.