Oat milk has surged in popularity as a plant-based alternative to dairy. However, nutritionist Courtney Swan, (M.S. in Nutrition & Integrative Health), also known as the realfoodology on Instagram, raises several concerns about its health implications.
Swan emphasizes that oat milk lacks the benefits of whole oats, explaining, “You’re getting rid of all of the fiber, which is the only really good thing that oats are that provide for you nutrients because the fiber helps to slow down the blood sugar spike.”
A recent study reinforces many of Courtney Swan’s points about oat milk. It notes that oat milk’s high carbohydrate content, combined with the loss of fiber during processing, can cause rapid blood sugar spikes, supporting Swan’s comment that it is essentially “starch juice” that raises glucose. The study also highlights that some oat milk products contain added seed oils, which can increase omega-6 intake, echoing her concerns about inflammation.1
Courtney Swan also points out potential pesticide concerns, noting, “Also, most oats are sprayed with glyphosate.”
Glyphosate, the active ingredient in many herbicides, has been associated with several potential health risks, especially when residues are present in food. Studies indicate that it may cause oxidative stress, liver and kidney damage, and disrupt endocrine function.
Evidence also suggests it can interfere with neurotransmission, trigger neuroinflammation, and impair mitochondrial function, raising concerns about brain health. 2
Another health consideration is the addition of oils in commercial oat milk. These oils are added for texture and shelf stability, but high omega-6 intake without balancing omega-3s can contribute to inflammation. Swan explains:
“Most of the oat milks have seed oils in them. So they either have canola oil, rapeseed oil, which is the same thing as canola oil. And it’s very high in omega sixes. And it’s incredibly inflammatory for you.”
Seed oils like canola, soybean, and sunflower are high in omega-6 fatty acids, which can promote inflammation when consumed excessively relative to omega-3s. Their refining often involves heat and chemicals, creating harmful compounds, and they are prevalent in processed foods, increasing chronic disease risks.3
While oat milk offers a dairy-free option, Swan’s comments highlight that it is essentially a processed starch beverage with less fiber and potential additives.
Jessie Inchauspé, a French biochemist and Instagram’s (@glucosegoddess), shares simple hacks to keep your blood sugar steady while enjoying oat milk:
Drink after a savory breakfast to slow glucose absorption.
Pair with protein or healthy fats—nuts, yogurt, or eggs.
Move afterward—walk, squat, or dance to lower glucose spikes.
Non-dairy alternatives: unsweetened almond, hazelnut, or coconut milk.
Oat MALK Original – Filtered water, organic gluten-free oats, Himalayan pink salt
Willa’s Unsweetened Original Oat Milk – Filtered water, organic whole grain oats, organic vanilla extract, sea salt
Thrive Market Organic Oat Beverage – Water, organic oats
Three Trees Organic Oil-Free Oat Milk – Organic oats, almonds
Mooala Organic Simple Oat Milk – Filtered water, organic oats, organic coconut cream, organic vanilla extract, sea salt
Is oat milk healthy?
Yes, but only unsweetened and seed-free varieties, watch out for added sugars.
Why are seed oils considered bad?
They are high in omega-6 fats, can promote inflammation, and often contain harmful compounds from processing.
How can I reduce blood sugar spikes from oat milk?
Drink after a savory meal, pair with protein or healthy fats, and move afterward.
References:
1. Shkembi, Blerina, and Thom Huppertz. "Glycemic Responses of Milk and Plant-Based Drinks: Food Matrix Effects." Foods 12, no. 3 (2023) https://pmc.ncbi.nlm.nih.gov/articles/PMC9914410/
2. Soares, Diogo, Liliana Silva, Sofia Duarte, Angelina Pena, and André Pereira. "Glyphosate Use, Toxicity and Occurrence in Food." Foods 10, no. 11 (2021): 2785. https://pmc.ncbi.nlm.nih.gov/articles/PMC8622992/
3. Avery. "Why Seed Oils Are Bad and Why My Seed-Free Oat Milk Is Better for You." All Hearts Farm. Last modified November 29, 2024. https://allheartsfarm.com/why-seed-oils-are-bad-and-why-my-seed-free-oat-milk-is-better-for-you/.
(Rh/ARC/MSM)
