It appears that everyone is opting for a different alternative milk nowadays, with dairy becoming a thing of the past. As an enthusiast of oat milk, I regard it as the finest selection among the nondairy varieties, and its popularity is on the rise, poised to dethrone almond milk from its leading position. Nevertheless, there is a plethora of misconceptions surrounding oat milk. Most individuals likely hold beliefs about it that are inaccurate, which may deter them from consuming it.
Some individuals subscribe to flawed assumptions regarding the nutritional content of this nondairy beverage that could lead them to reconsider drinking it. For example, they might think it’s merely starch with no beneficial nutrients or that it includes harmful additives. Others may hold more benign misunderstandings, such as believing that it has a short shelf life once opened or that crafting latte art with it is impossible. However, our goal is to reveal the truth.
Thus, bring forth your oat milk myths, and we will debunk them. We’re not claiming that everyone should consume it or that it’s undoubtedly the ultimate milk alternative out there. But we aim to distinguish fact from fiction and uncover some fascinating insights along the way. Below are some of the false beliefs regarding oat milk that you once thought were factual, along with the reality behind them.
False: You can’t even refer to it as milk
You may have heard that you can’t officially refer to oat milk as “milk,” but this is a misconception — at least in the United States. Even though the dairy sector has attempted to restrict the use of the term milk for oat milk and other nondairy products, it remains permissible. And it seems reasonable — after all, no one is likely to assume that oat milk derives from cows merely because it contains “milk” in the name.
In 2023, the FDA decided that plant-based milks can legally use the term milk on packaging and in advertising. They suggested that producers of nondairy milks include a nutritional comparison to their dairy equivalents on the labels, but this remains optional. Yet, in much of Europe, the usage of “milk” is prohibited by law. Instead, it is typically labeled as “oat drink.”
Conversely, other nondairy items are labeled as milk, such as coconut milk, so why does the focus fall on oat, soy, or almond? The explanation is profit. The dairy industry is anxious about declining revenues and aims to retaliate against the producers of nondairy alternatives. Nevertheless, there’s a flaw in this reasoning. Consumers will continue to purchase oat milk even if it’s designated as oat drink.
False: Oat milk lacks sufficient proteinÂ
A prevalent misconception is that oat milk contains inadequate protein, but this isn’t completely accurate. While it’s true that it has less protein compared to dairy milk, most individuals receive ample protein, so the quantity present in milk doesn’t significantly impact their intake.
On average, oat milk provides roughly 3 grams of protein per cup. Cow’s milk contains slightly more than double that amount — just under 8 grams per cup. However, the majority of adults do not consume large amounts of milk daily, making this difference fairly inconsequential. Furthermore, you may actually require less protein than you think.
Though it varies based on body weight, the typical American adult requires between approximately 60 grams and 70 grams of protein each day. The official calculation is 0.36 grams for each pound of body weight per day. Nevertheless, many individuals consume significantly more than this. In the U.S., men generally surpass their recommended daily protein intake by 31%, while women exceed it by 12% (as often noted, this data does not include individuals outside the gender binary). Consequently, a considerable number of people are consuming far more protein than necessary. Therefore, sacrificing a few grams by switching from dairy to oat milk might actually be beneficial rather than detrimental.
False: Oat milk is solely starchÂ
Contrary to popular belief, oat milk is not merely starchy liquid. This plant-based beverage is actually quite nutritionally rich, albeit different from dairy milk. Thus, don’t let others convince you that it lacks nutritional benefits.
Moreover, as noted earlier, an average serving of oat milk contains about 3 grams of protein per cup. Oats inherently possess high-quality protein with all nine essential amino acids necessary for your body. The carbohydrates present in oat milk are not just empty calories either. They originate from whole grain oats, which offer fiber and complex carbohydrates that provide lasting energy. A single cup typically contains around 2 grams of fiber, aiding digestion, promoting satiety, and helping to regulate blood sugar levels.
Many brands enhance their oat milk with vital nutrients. You’ll frequently find calcium, vitamin D, vitamin B12, and iron added in quantities comparable to dairy milk. This makes it an excellent option for those requiring these nutrients but who are unable or unwilling to consume cow’s milk.
The fat content in oat milk is predominantly healthy unsaturated fat, unlike the saturated fat typically found in whole dairy milk. Some brands incorporate additional heart-friendly oils like sunflower or canola oil. It also tends to be lower in calories than cow’s milk, which can be a consideration for some consumers when making their purchase decision.
Here’s another misconception that deserves to be clarified: oat milk triggers troublesome blood sugar increases. The reality is that all food items can elevate your blood sugar — this is a normal occurrence and not an issue for individuals without diabetes. Furthermore, this plant-based milk does not elevate blood sugar levels to a significant extent.
Oat milk possesses a higher carbohydrate content compared to dairy milk. Carbohydrates are converted into glucose by the body, which may cause an increase in blood sugar. However, this applies to many types of food. Individuals with a functioning pancreas — typically those without diabetes — can manage this effectively. The pancreas produces insulin, which helps to control your blood sugar levels. It’s not a concern. Additionally, while oat milk may contain more carbohydrates than cow’s milk, it certainly doesn’t compare to consuming a sugary soda. It features a moderate glycemic index (GI), signifying it is largely neutral concerning blood sugar levels. It’s neither particularly beneficial nor detrimental for blood sugar levels.
Another important factor to consider is that oat milk has a higher fiber content compared to cow’s milk and includes a decent amount of protein. Fiber, protein, and fat can all mitigate the extent to which your blood sugar rises after eating by slowing your body’s absorption of glucose.
Misleading: You receive insufficient vitamins and minerals from consuming oat milkÂ
Some individuals assert that you do not obtain enough vitamins and minerals from consuming oat milk, but this is simply inaccurate. The truth is that almost all oat milk is fortified. This indicates that vitamins and minerals are added, enhancing its nutritional profile and enabling it to compete with dairy milk.
Most oat milk brands incorporate calcium, which is essential for strong bones and teeth. Typically, they strive to match the calcium content found in dairy milk, though exact amounts can differ among various products. You will often notice vitamin D added as well, as it aids in the absorption and utilization of calcium in your body.
Vitamin B12 is another frequent addition to oat milk. This vitamin is vital for the production of red blood cells and the maintenance of a healthy nervous system. Since B12 is exclusively derived from animal products, this fortification is beneficial for those on vegan diets, although supplementation is also advisable.
Numerous companies additionally incorporate iron into their oat milk. Iron is important for transporting oxygen throughout your body and preventing anemia. This nutrient is particularly useful for both vegans and vegetarians. Less commonly, you may come across iodine in oat milk, which is another nutrient often lacking in vegan diets. This fortification ensures that individuals who abstain from dairy are not deprived of essential nutrients.
Misleading: Oat milk contains harmful additives
People frequently express concern about unfamiliar ingredients in their food. In the case of oat milk, some individuals argue that the added canola oil and dipotassium phosphate are hazardous and should be avoided. However, these additives are actually safe.
Dipotassium phosphate might seem alarming due to its chemical designation, but it is merely a naturally occurring mineral salt. It is added to oat milk as a stabilizer to prevent separation. If you have ever experienced nondairy milk curdling in your coffee, you can understand why. Your body processes phosphates daily from natural food sources such as nuts, beans, and dairy. The small quantity present in oat milk poses no danger unless you have kidney issues that require limiting phosphates. In fact, it offers a decent amount of phosphorus necessary for your diet.
Canola oil is often unjustly criticized, yet it is perfectly harmless. Food manufacturers add it to oat milk to enhance texture and contribute healthy fats. Contrary to what you may read online, canola oil is low in saturated fat and rich in heart-friendly omega-3 fatty acids, making it beneficial, not detrimental. It is derived from specially cultivated rapeseed plants and is processed with care to eliminate harmful compounds. Thus, there truly is no need to be concerned about any additives in oat milk.
Misleading: All oat milk varieties are virtually indistinguishableÂ
If you believe that all oat milk is essentially the same, you have succumbed to a common fallacy. Assuming all oat milk to be identical neglects the variations in their ingredients and overall quality. This contrasts with cow’s milk, which is relatively uniform, with differences primarily related to fat content, which is clearly labeled. Differentiating between skim milk and 2% milk, for example, is straightforward, while distinguishing between oat milks is more complex.
The principal distinction lies in the ingredients. Some brands feature minimal ingredients, including only oats, water, and salt. While this might appear appealing, you actually want those additional vitamins and minerals. Furthermore, variations containing oils tend to be richer and creamier than those without. Added sugar also deserves consideration. While we wouldn’t recommend that you always avoid oat milk with added sugar, oats are naturally sweet, so the flavor might be sufficient without added sugar.
Moreover, there exists a general difference in quality. We have ranked popular oat milk brands from least to most favorable, revealing notable discrepancies in taste, texture, and creaminess. This evaluation can be difficult to measure, so you may need to sample a few brands to discover your preferred choice.
