Are oat milk lattes bad for you?


Kurt Olsen

Plant-based milks are becoming more popular than ever, and Oat milk has rapidly become one of the most popular non-dairy beverages. Because of its buttery flavor and nutritional allure. Indeed, oat milk has grown in popularity to the point where Starbucks has declared that the vegan option will be offered in all U.S. stores by spring 2021. Dunkin’ Donuts made a similar move in August 2020, and if oat drink pioneer Oatly’s recent $10 billion value is any sign, the oat milk business has a lot more to offer.

But what can you anticipate when you add wheat milk to your latte or smoothie? In summary, plant-based milk is nutritious and a wonderful alternative for those who avoid dairy. If you want to try wheat milk, make sure it doesn’t have any additional sugars, which can add calories and have a detrimental effect on your general health if taken on a frequent basis.

“[Oat milk] is a good option for people who are allergic to or intolerant to dairy.” It also has a reduced saturated fat content,” adds Lisa Young, PhD, RDN , as well as the creator of the book Finally Full, Finally Slim. Dr. Young points out that oats are extremely healthy—for example, they’re an excellent source of fiber—but that fiber isn’t passed on to oat milk.

While wheat drinks are usually beneficial, there are a few drawbacks: Dr. Young says, “Oat milk has more carbs and less protein than cow’s milk.”

There’s still a lot to learn about this plant-based milk substitute, so Continue reading to learn what a team of physicians and nutritionists had to say about the health benefits of consuming wheat milk. And, if you’re still unsure about which oat milk brands to purchase, check out our definitive guide 7 Best Oat Milk Brands to purchase, According to Nutritionists.

oat milk

“Studies show that oat milk can effectively lower serum cholesterol levels,” states Dr. Rashmi Byakodi Best for Nutrition is edited by, a health and wellbeing journalist.

Dairy-free milk can also help you reduce your “bad” LDL. “Beta-glucans in oat milk help to lower plasma cholesterol and LDL cholesterol concentrations,” says Byakodi. “Oat milk is also thought to replace saturated fat [found in dairy milk] with unsaturated fat.”

goat milk on a wooden table

“Riboflavin (aka Vitamin B2) and vitamin B12, both of which are found in cow’s milk, are typically added to oat milk.” The quantities added can differ greatly, but an 8-ounce cup of wheat milk usually contains 25-100% of the percent daily value,” says. Megan Wong, RD , an AlgaeCal Registered Dietitian. “Both of these B vitamins aid in the production of energy from the foods we consume.” Vitamin B12 is also necessary for the proper functioning of red blood cells, as well as brain and neural cells.” This B vitamin is also one of the finest vegan or veggie vitamins because it is only found in animal-based goods but is an important vitamin for a healthy body.

jar of oat milk

“A typical 8-ounce cup of oat milk contains approximately 300-400 milligrams of calcium, some vitamin D, and other bone-healthy minerals such as potassium and possibly magnesium.” “All of these vitamins and minerals work together to keep your bones strong and healthy,” Wong continues. “Vitamin D and magnesium, for example, aid in calcium absorption, while potassium reduces bone breakdown and may aid in calcium retention.”

oat milk

“Depending on whether the milk is certified gluten-free or uses purity protocol oats, oat milk may not be safe for people who need to live gluten-free for celiac disease.” Tayler Silfverduk, RD, a certified dietician who specializes in celiac illness. “In addition, a small subset of people with celiac disease react to the protein in oats in the same way they do to gluten and cannot tolerate oats at all.”

Alicia Galvin, RD, “Oat milk for some people can be an issue if they are gluten sensitive,” says a Dallas-based resident nutritionist for Sovereign Laboratories. Because oats have a chemical structure that is very similar to gluten, the body may become perplexed and respond to oats as it would to gluten. If someone is gluten intolerant, oats have a high cross-reactivity rate, so make sure the oat milk is gluten-free.”

oat milk close-up

“Oats aren’t inherently high in protein, and oat milk isn’t either. “One cup of oat milk contains approximately 3 grams of protein or less per cup, whereas cow’s milk is naturally protein-rich, containing approximately 8 grams of protein for the same serving,” says. Diana Gariglio-Clelland, RD, CDE , a qualified dietician and licensed diabetes instructor with Next Luxury.

Lauren Manaker, MS, RDN “When you drink oat milk, you may not feel satisfied,” says, a certified dietician in Charleston, South Carolina. This is because wheat milk does not always contain the same quantity of protein as dairy milk. Because consuming enough protein is related to greater fullness, selecting the lower-protein beverage may cause your stomach to grumble soon after you consume it.”

“Adding oat milk to a smoothie with Greek yogurt, protein powder, or other protein-rich foods can help stave off hunger and boost satiety,” says Gariglio-Clelland, in response to the absence of protein in oat drinks.

glass of oat milk

“Oat milk may cause a sugar spike because oats are high in carbohydrates, and when they are in liquid form (such as milk), they are very high in sugars that come from the carbs when they are broken down in the body,” explains the author. Kylie Ivanir, MS, RD Within Nutrition’s certified nutritionist. Even without additional sweeteners, some oat milk products may contain as much as 13 grams of sugar per cup. “It is best to choose an unsweetened option because it will not contain added sugars and sweeteners.” Because oats naturally contain sugar, examine the nutrition information page as well as the label to ensure it says “unsweetened.”

Related Questions

  • Are lattes with oat milk healthy?

    According to Horton, a grande-sized oat milk cappuccino at Starbucks contains 2g of fiber and 1g of protein, which is worth noting but not rejoicing. At this amount, the drink contains about 270 calories, which isn’t too bad, but the 28g of sugar and 42g of carbs may put a burden on your daily diet.

  • Are oat lattes better for you?

    Oat milk is not as healthy as the label’s healthy-sounding promises imply, particularly when compared to cow’s milk. It does, however, contain beta-glucan, a form of soluble fibre found in cereals, and is lactose-free, low in saturated fat, and cholesterol-free.

  • Is oat milk in coffee bad for you?

    Adding oat milk to your coffee increases the protective qualities of the vitamin E contained in cereals. Overall, plant-based milks, such as oat milk, can be a heart-healthy substitute for pro-inflammatory cow’s milk or dairy-based flavoring in your daily coffee.

  • What are the disadvantages of oat milk?

    Oat milk can induce stomach upset and bloating. Furthermore, it may interfere with diabetes medicines, causing blood sugar levels to drop dangerously low.

Contact Us

For more information or to make comments and suggestions, please contact:
Kurt Olsen
Dairy Development Coordinator, Missouri Department of Agriculture
Phone: (573) 291-5704
E-mail: [email protected]