Once hailed as the eco-conscious darling of the dairy-free world, oat milk has quickly become a staple in cafés and kitchens alike. Marketed as a sustainable, allergen-friendly alternative to dairy, it seems to tick all the right boxes – but not everyone is convinced. From concerns about blood sugar spikes and added oils to questions around processing and pesticide use, oat milk’s image is facing growing scrutiny. As its popularity soars, it’s worth taking a closer look at what’s really inside that creamy carton. We talk to Nutritional Therapist and Founder of Wellness Brand, Equi, Alice Mackintosh about her thoughts on oat milk and whether or not it is a foe or a friend…
Do you use oat milk?
I use a wide variety of milks at home – for myself and my family – including cow’s milk, goat’s milk, and a range of plant-based options like cashew and soy. Oat milk is probably my least-used option! However I do occasionally add it to a matcha latte, as its natural sweetness balances the flavour without needing extra sugar.
Is oat milk bad for you?
No, oat milk isn’t inherently bad for you, but there’s a bit of nuance to consider, especially given the wide range of products on the market. Many people like oat milk because it froths well, making it a popular choice for lattes and flat whites. Its natural sweetness is also appealing, especially to those transitioning away from dairy.
Oat milk has been through its ups and downs but has more recently received some criticism for its sugar content. It’s true that oat milk tends to be higher in natural sugars than nut-based milks, since oats are carbohydrate-rich. However, this needs to be understood in context. For most healthy people, a splash of oat milk in their coffee is unlikely to have any negative health impact or cause significant blood sugar spikes – especially if consumed alongside a balanced meal.
What’s more important to watch for are the added ingredients. The best oat milks typically contain just oats, water, and a pinch of salt. However, many commercial versions – especially barista-style products – contain thickeners, vegetable oils, and emulsifiers, which aren’t ideal for regular consumption. If you drink oat milk often, opt for brands with a short, simple ingredient list ideally 2 or 3 ingredients.
Are there better alternatives to oat milk?
If you’re looking for a plant-based milk, I usually recommend nut milks like cashew or almond, or legume-based options like soy or pea milk. Again, the best choices are those with minimal ingredients so ideally just water, a pinch of salt, and the core ingredient (nuts, soy, or peas). I am a huge fan of Plenish and Nutty Bruces for example.
For those with lactose intolerance, consider that goat or sheep milk can be good alternatives. They’re often better tolerated (particularly in children) and still provide important nutrients like protein, calcium, iodine, and healthy fats, which many plant-based milks lack unless fortified.
Also, from an environmental standpoint, oat milk is one of the more sustainable plant-based milks, requiring less water and land than almond milk, for example. For those concerned with environmental impact, it’s often considered a more eco-friendly choice.
Have you seen oat milk have specific effects, positive or negative, on clients?
Yes, in my clinical work I’ve seen a few clients, often children, experience improvements in skin issues like eczema or rosacea after cutting out oat milk as part of broader dietary changes. That doesn’t mean oat milk causes these conditions, but in some individuals, it may play a contributing role.
Is there something in oat milk that’s problematic, or is it the oats themselves?
It’s not the oats themselves that are inherently problematic – indeed oats are a highly nutritious food, particularly in their whole forms like jumbo oats or in the form of oat bran. The concern lies more in how oat milk is processed. Many commercial oat milks are highly processed and often contain added vegetable oils and other additives that we don’t generally want to be eating regularly. That said, for most people, an occasional splash of oat milk – especially one made with just oats, water, and maybe a pinch of salt—is absolutely fine as part of a balanced diet.
For those wanting to avoid unnecessary additives, making oat milk at home is surprisingly simple. All you need is rolled oats, water, and a blender – though it likely wont froth quite like commercial barista versions!
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