Oat Milk Lacks Key Nutritional Benefits, Expert Warns
Translated & summarized from Maariv by baba
Dr. Maya Rozman warns that popular oat milk lacks the full nutritional benefits of whole oats, containing significantly less protein and fiber. The production process reduces nutrient content, and natural sugars from starch breakdown can be present even in "no added sugar" varieties. Unlike other plant-based milks, oat milk does not offer complete protein, a benefit found in soy milk.
The story in 5 lines · by baba
- Oat milk is less nutritious than whole oats due to processing that removes key components like protein and fiber.
- The sweetness in some oat milks comes from sugars produced during processing, not necessarily added sugar.
- Oat milk often lacks significant amounts of beta-glucan, a beneficial fiber found in oats.
- Soy milk is highlighted as the only plant-based milk alternative providing complete protein.
- Individuals with diabetes should consider total carbohydrates in oat milk, not just sugar content.
While oat milk has become a popular dairy alternative, it falls short of the nutritional value of actual oats, according to Dr. Maya Rozman. The production process, which involves grinding oats and water, often breaks down starches and filters out essential components. Some manufacturers add vegetable oil, salt, vitamins, and minerals to enhance the product.
Dr. Rozman explains that consuming oat milk is not equivalent to eating oatmeal. Whole oats provide starches, proteins, and fiber, whereas oat milk offers only a fraction of these nutrients, depending on the manufacturing method and the amount of oats used. For instance, a 250 ml serving of a common oat milk brand contains about 110 calories and 17 grams of carbohydrates, but less than one gram of protein.
Furthermore, the sweetness of oat milk can be misleading. Enzymes used in production can break down starches into sugars like maltose, resulting in a sweet taste and several grams of sugar even in products labeled "no added sugar." Dr. Rozman stresses the importance of distinguishing between "no added sugar" and "sugar-free" and advises individuals, especially those with diabetes, to consider the total carbohydrate content rather than just the sugar line.
Crucially, oat milk often lacks the beneficial soluble fiber beta-glucan, which is known for its cholesterol-lowering and blood sugar-regulating properties. While some oat milk products may list fiber content, it may not be in a significant amount to provide the benefits seen in studies on oats. Dr. Rozman highlights that unlike almond, rice, or oat milk, soy milk remains the sole plant-based alternative that provides complete protein.
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