The oat milk you willingly pay extra for at cafes might not be as healthy as you think.
In recent years, oat milk has surged in popularity as a dairy alternative, especially among millennials and Gen Z. Marketed as a wholesome, plant-based option, it seems like a no-brainer for the health-conscious. But before you sip that oat milk latte, there are a few lesser-known drawbacks worth considering.
1. A Highly Processed Product
One of the biggest issues with oat milk is that most store-bought versions are heavily processed. A typical carton contains only about 10% oats—the rest is mostly water, emulsifiers, oils, and other additives.
This level of processing can strip away the nutrients that make whole oats so beneficial in the first place. That heart-healthy, cholesterol-lowering fiber? Much of it doesn’t make it into your drink.
2. Nutrient Loss
The processing dilutes the oat content and leads to major nutrient loss. While oats are naturally fiber-rich, many nutrients are lost during production.
So, the oat milk in your cup isn’t nearly as nutritious as a bowl of oatmeal. And although some brands fortify their drinks with synthetic vitamins and minerals, it’s unclear how well our bodies absorb these artificial nutrients over time.
3. Sugar and Additive Overload
Many oat milk brands add sweeteners and thickeners to improve taste and texture. These extra ingredients can increase your sugar intake and overall calorie count, often without realizing it.
Be sure to check the label. Some brands sneak in added sugars and preservatives that may affect your health in the long run. Those chemical additives? They’re the party crashers in your so-called “clean” plant milk.
4. Calcium and Vitamin D Deficiency
Unlike cow’s milk, oat milk doesn’t naturally contain calcium or vitamin D. Although many manufacturers fortify their products, these nutrients are not always absorbed as effectively as in dairy.
It’s like comparing a spray tan to a natural one—technically, it’s there, but it’s not quite the same.
5. Potential Inflammatory Reactions
Many don’t realize that oat milk may not be ideal for gluten-sensitive people. While oats are naturally gluten-free, cross-contamination during processing is common.
For people with gluten intolerance or celiac disease, this can lead to inflammation or digestive issues, even if the oat milk claims to be gluten-free.
6. The Calorie and Fat Conundrum
That “low-fat” label? It might be misleading. Some brands undergo extra processing to reduce fat content, which can disrupt the natural nutrient balance and, ironically, increase fat levels overall.
The bottom line? Know what you’re drinking. Not all oat milks are created equal.
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