Is oat milk bad for you? Myths and truths.

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It's hard to believe that a beverage as common as oat milk could spark debate as to whether it's healthy or unhealthy, but it's often the subject of debate among nutritionists and consumers worldwide, via social media.

"Detractors claim oat milk spikes blood sugar and is nothing more than 'starch juice,'" says expert and MyFitnessPal registered dietitian Joanna Gregg.

Oat milk and blood sugar

Concern about oat milk is understandable, because there are some confusing nuances about it. While most manufacturers do not add sugar as an ingredient, maltose, a type of sugar, is created by the process of making oat milk.

The maltose found in oat milk is digested faster than the sugars found in other milks, which is the main reason it has a bad reputation.

It's true that oat milk has a fairly high glycemic index (GI), with a GI of 69. This number is a measure of how quickly a food raises blood sugar levels. It is a scale of 0 to 100, with pure glucose having a value of 100. The higher the GI number, the more a food can potentially raise glucose.

For comparison, 1% dairy milk has a GI of 27.

But does oat milk really spike your blood sugar in a terribly unhealthy way? The answer is, no.

The GI number is based solely on the product itself. If oat milk is consumed with foods that have fiber, protein, or fat, any rise in blood sugar will be slowed by these other nutrients.

In other words, if you drink a little oat milk in your coffee along with a balanced breakfast — say an omelet or avocado toast — you shouldn't worry.

What about the ingredients?

There's another ingredient in oat milk that's raising some eyebrows—oil.

It is often added to provide a better texture. It also acts as an emulsifier, preventing milk from separating in your coffee.

When consumed in the right amounts, the oil is not unhealthy and can be included in a healthy diet. The amount of canola oil typically found in oat milk is not a concern.

Although oat milk is not considered unhealthy, it is still a processed food. Processed foods are something you may want to cut out of your diet altogether.

Almost all processed foods have added emulsifiers and other ingredients to make them more palatable. The amount of these ingredients present in oat milk, when consumed in moderation, is generally considered safe.

How does oat milk compare to other milks?

Whether oat milk is the best choice for you depends on your preferences and situation. For people with lactose, nut or soy allergies, oat milk is a great alternative. He also points out that oat milk has beneficial nutrients, such as beta-glucan and other phytonutrients and antioxidants.

But dairy milk is a much better source of protein than oat milk if that's your goal, and dairy is a natural source of many nutrients like calcium, potassium, and vitamins A, B12, and D.

And if you're watching your blood sugar carefully for whatever reason, nut milk is probably a better choice than oat, especially if you don't combine oat milk with other foods.

So, is oat milk a health food?

Oat milk is healthier than some drinks and not as healthy as others. It depends on what it replaces, what you eat it with, and how much you consume.

As with all foods, the pros and cons must be weighed against your overall diet, preferences, and goals.