Is oat milk good for you? A balanced view from dietitians

As the demand for dairy-free milk options continues to grow, oat milk has gained popularity among health-conscious consumers. In fact, the sales platform Square reported in 2024 that oat milk is the most popular non-dairy creamer in coffee shops in the US, accounting for 33% of all orders.¹ 

Although people may turn to oat milk as a “healthier” plant-based alternative to dairy milk, questions linger around its impact on health, particularly when it comes to its glycemic index (GI) and effects on blood glucose.  

Below, we delve into the nutritional profile of oat milk and get expert insight from our registered dietitians on the pros and cons of this dairy alternative.  

Nutritional breakdown of oat milk  

Here's a nutritional breakdown of one of the most popular oat milk brands in the US.  

Per 1 cup (240 milliliter) serving: 

• Calories: 120 calories 
• Fat: 5 grams (g) 
  • Saturated Fat: 0.5 g 
• Carbohydrates: 16 g 
  • Added sugars: 7 g 
  • Fiber: 2 g 
• Protein: 3 g 
• Calcium: 25% daily value (DV)* 
• Vitamin D: 20% DV* 
• Vitamin B2 (Riboflavin): 45% DV* 
• Vitamin B12: 50% DV* 

^{*The percent daily value (DV) indicates how much of your recommended daily intake for a specific nutrient is provided by one serving of the food or beverage, based on a 2,000-calorie diet.} 

As you can see, oat milk contains important micronutrients like calcium and vitamins D, B2 (riboflavin), and B12, which are added in the manufacturing process. As we’ll explain below, your body absorbs fortified nutrients differently than when they are consumed from natural whole food sources.  

Compared to other plant-based milk alternatives, oat milk tends to be higher in carbs and sugar than almond or soy.  

And while oat milk's carb count is only slightly higher than regular dairy milk, the type of sugar is different from lactose (the naturally occurring sugar in dairy), resulting in a very different glucose response. 

Despite being a simple sugar, lactose doesn’t cause the rise in blood glucose that you might expect. This is likely due to the protein found in dairy milk and its effects on digestion and how your stomach empties.²

Will oat milk spike my glucose (blood sugar) levels?  

Oat milk is processed to contain a sugar called maltose, which has a glycemic index (GI) of 105—higher than pure glucose.

The higher a food’s GI, the more quickly your body digests it, leading to faster rises in blood glucose. While oat milk does contain fiber and fat, which brings the GI down slightly, it still has a high GI of 69. Compared with dairy milk (which has a GI in the low 30s), or other plant-based milks like almond or soy (which also have GIs in the 30s), oat milk will likely have a much bigger impact on your blood sugar.  

For example, if you have an oat milk latte in the morning on an empty stomach or with a breakfast that doesn’t contain a lot of protein, you are likely to experience a glucose spike³ and subsequent crash that can leave you feeling sluggish, hangry, and craving more carbs soon after^{4, 5} — not an ideal way to start the day.

What about no-sugar oat milk? 

There are oat milks that don't contain any added sugar, and the processing these versions undergo differs slightly from regular oat milk (like the barista versions found in coffee shops). 

In regular (or barista) oat milk, some of the starch from the oats turns into sugars during processing, leaving free sugars in the beverage.  

Free sugars refer to any sugars added to beverages or food products, as well as natural sugars in juiced or pureed fruit and vegetables. A high intake of free sugars has been linked to things like obesity, heart disease, cancer, and type 2 diabetes.⁶  

In no-sugar oat milks, while the oats don’t form sugars in the beverage specifically during processing, your body does this on its own after you consume it.  

Carb counts are only slightly reduced in these no-sugar versions. However, your body quickly breaks down these carbs into sugar. This can lead to a spike in glucose if you consume them without other macronutrients like protein or fat.³   

Is oat milk good or bad for you?  

To answer this question, Lingo dietitians have reviewed oat milk’s nutritional properties and the pros and cons of how they impact overall health.  

Pros of oat milk 

Oat milk is naturally free of dairy, lactose, soy, and nuts, making it suitable for people with dietary allergies, intolerances, or preferences.  

It’s also fortified with several nutrients such as calcium, vitamin D, and vitamin B12, which are important, especially if you’re aiming for a dairy alternative. 

Cons of oat milk 

However, we shouldn’t ignore oat milk's GI and sugar content, especially when compared to dairy milk or other plant-based milk alternatives.  

Additionally, because the micronutrients (like calcium, vitamin D, and vitamin B12) are fortified in oat milk, our bodies don’t absorb them as easily as when those nutrients are naturally occurring in food.²  

If you have a milk allergy or intolerance, or are avoiding dairy due to other dietary preferences, it may be better to choose an alternative plant-based milk such as almond or soy. These have a lower GI than oat milk and will not raise your glucose as much.

How to avoid a glucose spike with oat milk 

If you still prefer oat milk, you don’t need to cut it out entirely. When consuming oat milk, try to enjoy it alongside a source of protein or fat to slow down digestion and the subsequent glucose spike.⁷  

For example, if you regularly take your coffee with oat milk, make sure you drink it while eating a protein-packed breakfast instead of on an empty stomach. 

What do Lingo dietitians recommend? 

If you can tolerate lactose, dairy milk is your best bet to avoid a glucose spike. Not only does dairy milk have a lower GI, but it also contains more protein. And because the micronutrients are naturally found in dairy and not fortified, you’ll absorb them more easily.² 

Additionally, because the sugar (lactose) in milk is naturally occurring, it works with other components in the milk to deliver energy without excessive rises in blood glucose.² 

More research is pointing to dairy being an excellent source of nutrition with positive effects on health outcomes such as weight, blood pressure, and gut health.^8,9

If you can tolerate dairy, try taking your coffee with a splash of half and half or enjoy a latte with 2% milk. For those who can’t have dairy, almond or soy milk are usually better choices.  

A final note from Lingo    

Oat milk is a popular alternative to cow's milk, especially in coffee orders, and can be a helpful option for those avoiding dairy for allergy reasons or other dietary preferences.  

This plant-based beverage is also fortified with important micronutrients like calcium, vitamin D, and vitamin B12. However, your body doesn’t absorb these nutrients as well in fortified foods as it does when they are naturally occurring in whole foods.² 

While oat milk can be a great occasional treat, it’s not the most glucose-friendly option as a regular replacement for dairy milk or other lower-carb plant-based milks.  

Given the nutritional superiority of dairy milk, as well as the lower GI effects of other plant-based milks like almond and soy, there are better options out there that can give you beneficial nutrients while keeping your glucose steady.  

If you decide to still enjoy oat milk in your diet, try consuming it with a source of protein or fat to help blunt a glucose spike.⁷ 

Using Lingo can help give insight into how your body responds to oat milk. Try swapping oat milk with another option to see how it impacts your glucose and how you feel.  

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