For those looking for non dairy alternatives to cow's milk, oat milk offers a creamy substitute that many agree tastes great in a coffee and tea. But is oat milk really as good for our health as we are to believe?
Nutritionists are divided. Like other plant based milk, oat milk is fortified with vitamins and minerals. But some brands are highly processed and actually contain mineral oats. This has raised many questions about the accuracy of 'oat milk' on labels. There are also concerns about sugar levels too.
With sugar known to impact our hormonal health, influencing mood, energy and overall wellbeing, should we be steering clear of this plant based alternative, particularly in midlife?
Here is information from the experts
"We can think of oat milk a little like oat water" says Hannah Alderson, a BANT Registered Nutritionist and founder of The Positive Method. "In some brands of ultra processed oat milk, oats make up such a small percentage of the ingredients that it's a shock that the product can even be called "oat milk"
Oat milk is made by soaking steel cut oats in water, and then straining the mixture. From there, some manufacturers fortify their milk with vitamins and minerals.
"Proper whole oats are a source of complex carbs and fibre, including fibre beta-glucan" explains Hannah. "Oat Milk isn't as the fibre has been removed. There can also be a host of vegetable oils used in barista versions of milk too, which have very minimal nutritional benefit"
Does oat milk impact our blood sugar?
"Oat milk has catapulted to the top of alternative milk choices, as it is creamy, sweet and tastes delicious in a coffee or tea" explains Hannah. "But really it is just sugar water. This should ring alarm bells for anyone concerned with blood sugar balance.
"Oats break down the starch and then into glucose molecules. Turning them into milk results in a simple sugar and drinking that is a recipe for potential sugar spikes"
Not all milk has to be brimming with protein to stop blood sugar level spikes, but we do need to be mindful. While a drop in our morning cuppa is not likely to cause an issue, having a latte or a bowl of porridge with oat milk can cause glucose levels to fluctuate.
"Certain varieties of this plant based milk may also contain oils such as rapeseed oil, palm oil, or sunflower oil, along with additives like stabilisers or gums", says nutritional therapist VJ Hamilton. "The health complications of these additives vary. It's crucial to be aware of their presence in oat milk"
As Hannah explains, it's important to be aware of the amount of sugar we're eating. especially through midlife and beyond.
"As we age our sex hormones naturally start to age and decline - this impacts nearly all factors of our health, in particular our ability to deal with glucose", she says "women going through hormonal changes such as menopause might experience changes in mood, energy, sugar cravings and brain fog. Even if we're still eating the same diet, our risk of insulin resistance rises as we tiptoe towards perimenopause and beyond"
Not ready to give up just yet?
For those who can't imagine going cold turkey with oat milk, there are ways we can migrate the notorious blood sugar rollercoaster.
"Pair it with protein, colourful fibre and healthy fats, such as poached eggs with avocado on brown bread", advises Hannah. "And if you can, opt for a post breakfast walk to bring that glucose spike down"
Plus as Hannah explains, there are things we can look out for f buying shop bought plant milks.
"Turn the carton around" she says. "You'll likely see gums, thickeners, stabilisers and oils, all of which have potential to become pro-inflammatory.
"Be particuarly aware of dipotassium phosphate. This is a synthetic acidity regulator that has been linked to gut inflammation, kidney issues and cardiovascular disease. Avoid this synthetic chemical if you spot it on the ingredients list"
What are the alternatives?
But if we're short on time, there are other shop bought options out there. Almond milk is a light and versatile option and soy milk also packs a protein punch. We also can try coconut milk, cashew, hemp and pea milk alternatives. As with any processed food, we need to be mindful of the added ingredients on the back of the carton.
My personal favourite Oat Milk ......
A great oat milk that is less creamy, but delicious and healthy I like to drink is the PLENISH Oat Milk. It does have a watery consistency, this is due to it being one of the most natural forms of oat milk, with no added nasty ingredients.
Just sea salt, oats and water. The oats are also gluten free.
I get this brand from Tesco.
I hope you have enjoyed this post, it is so important we educate ourselves on what we are actually putting into our body. Often when our body is unhappy internally this is shoe externally on our skin (face and body) also playing havoc on our mood, motivation, feelings about our self and sleep.
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