Oat milk has seen a surge in popularity recently, becoming the preferred dairy substitute for coffee fans, smoothie lovers, and those aiming to reduce their intake of regular cow’s milk. Its creamy consistency and naturally sweet flavour have made it a household staple, especially among vegans and those with lactose intolerance.
However, despite being marketed as a healthy plant-based alternative, one doctor is urging consumers to scrutinise what’s really in their oat milk, cautioning that it may not be as beneficial as it appears.
Dr Barrett, a certified plastic surgeon who imparts health advice on TikTok under the handle @barrettplasticsurgery, has recently gained attention for his firm stance against oat milk. In a now widely-discussed video, he presented two main reasons why he avoids drinking it, arguing that it can cause blood sugar levels to soar and contains unhealthy additives.
Dr Barrett’s primary issue with oat milk is its high carbohydrate content. Unlike cow’s milk, which offers a balance of protein, fat, and carbohydrates, oat milk is predominantly carb-based with minimal protein.
He explains that this means consuming oat milk can lead to a significant rise in blood sugar, potentially even more than traditional coffee creamer, reports the Express. While many individuals switch to oat milk believing it’s a superior alternative, he cautions that its sugar content could lead to unexpected health repercussions.
Dr. Barrett said: “The number one problem is that oat milk has high carbohydrates and much less protein. That’s going to spike your blood sugar much more than creamer. While it is a non-dairy alternative for those of you that are lactose intolerant, it comes with some consequences from the higher sugar.”
He also pointed out another issue with many oat milk brands – the inclusion of seed oils, particularly canola oil. These oils are often added to give the milk a smoother, richer texture, but according to Dr. Barrett, they can disrupt gut health and should be avoided.
“Look at the ingredients on the back,” he advised, “That’s not good for you guys. It disrupts your gut. You really want to eliminate all seed oils out of your diet if possible.”
Despite these concerns, oat milk enthusiasts argue that it is free from cholesterol and saturated fat, making it a heart-friendly option. They also note that unsweetened versions contain significantly less sugar than flavoured or barista-style oat milk.
However, nutrition experts warn that not all oat milks are the same. Some brands add sugars and oils, while others stick to minimal and natural ingredients. Dietitians advise checking labels carefully and choosing unsweetened versions without added seed oils for the healthiest option.
For those on the hunt for a dairy-free alternative with fewer carbs and no added oils, it might be worth giving unsweetened almond milk, coconut milk, or homemade oat milk a go. As always, when it comes to dietary choices, being aware and moderate is crucial in making informed decisions about what’s best for your personal health needs.
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