What's the Deal With Oat Milk?

I'm sorry to tell you love, but it doesn't come out on top

Hi love,

So let me start off by saying I’m sorry 😞

These past 2 weeks, we’ve been a little light on Substack

And it killlssss me when this happens because I’m so grateful for ALL of you who subscribe. I truly love this platform more than most others (shh don’t tell the insta girlies)

I’ve had some personal ups and downs coming up (deets will be shared soon) + a really busy client schedule, which has led to a bit of a fall off

but we’re back in action and will be getting you THREE substacks this week…

and today we’re talking about something that also equally pains me

the issue with our beloved oat milk

now let me start off by saying that I LOVE oat milk

• it froths well

• it’s creamy

• it’s naturally sweet

and with that I’ll also admit - then when I eat out, I almost always get oatmilk with my matcha

so again, the oat milk convo is tough one….but there’s also a reason I try not to drink it daily. So let’s dive into it…

Oat Milk and Blood Sugar

Yes, the creamy, cozy, barista-approved alt-milk that seems to be everyone’s fav

It feels wholesome — because oats, right?

But when it comes to your hormones and blood sugar — especially if you’re dealing with PCOS — oat milk is not really it

Here’s the gist:

oats = carbohydrates

and as you know, we love carbs around here

The Carbohydrate Breakdown pt 1

but when oats are processed into milk, they don’t stay in their slow, fibrous, complex-carb form.

Instead, they’re broken down into simple sugars — most notably, maltose.

See when they make oat milk, manufacturers blend oats with water, then use enzymes to break down the starches (complex carbs) in the oats into simpler sugars like maltose.

This enzymatic process is essentially pre-digesting the oats, turning long chains of carbohydrates into free sugars that your body absorbs quickly — and the FDA considers those “added sugars,” even if no extra sweetener was poured in.

So technically, nothing was added during formulation — but something was created during processing. And since those sugars weren’t originally in free form in the oats, they count as added from a labeling standpoint.

The result? A milk that tastes sweet (even when labeled “unsweetened”) and causes a sharper rise in blood sugar. It’s a bit like turning a complex carb (i.e., oats) into sugar before it even hits your mouth.

Now maltose has a glycemic index of about 105 — higher than glucose itself.

That means it rushes into your bloodstream faster than you can say “oat milk flat white,” spiking blood sugar and triggering insulin

There’s a reason that the Glucose Goddess refers to it as “pasta juice”

See, the more sugar and less fat/protein a milk has, the more of an impact it has on blood sugar levels - which is why a whole milk or a coconut milk has less of an impact than say oat

• Oatly OatMilk:

  • Fat: 5 g.

  • Carb: 16 g.

    • Added sugar: 7 g.

  • Protein: 3 g.

• Whole Milk

  • Fat: 8 g.

  • Carb: 12 g.

    • Added sugar: 0 g.

  • Protein: 8 g.

So even if both whole milk and oat milk have a source of carbs, the processing of oat milk leads to an added sugar that is nonexistent in things like other unsweetened alt-milk options or regular milk.

And for women navigating PCOS or blood sugar imbalances, this matters a lot.

Insulin resistance is at the root of many PCOS symptoms — from irregular cycles and stubborn acne to increased androgens and difficulty ovulating.

So when you’re working hard to stabilize blood sugar, optimize fertility, and keep hormones humming, that splash (or pour) of oat milk in your coffee each morning could be quietly undoing your progress, especially if it is something you’re having on the reg

And here’s the kicker: because oat milk tastes “naturally” sweet and feels more satisfying than something like almond milk, it often flies under the radar as something can could be contributing to blood sugar dysregulation

So yes, even the unsweetened versions can cause blood sugar spikes because of the maltose content.

Now that doesn’t mean you have to fully nix the oat milk. As you hopefully know by now, I’m a big fan of pleasure and comfort when it comes to wellness — but informed comfort.

The Other Concerns with Oat Milk

So there are a few other considerations we want to keep in mind when it comes to oat milk

1. The Added Oils

since oats = low fat, if there were no added oils, odds are it would be a super thin (sometimes IMO even slimy) tasting product

trust me, try making oatmilk at home and you’ll get it

so manufacturers add in oils to get it that creamy mouthfeels

that’s where seed oils come in

now gals, I’ll be doing a whole other post on seed oils next week. But for now, here is the gist:

• seed oils = a source of omega-6s

• omega-6 = inflammatory chemical release

• excessive omega-6 (esp unchecked by omega-3s) = excess inflammation

• excessive inflammation = not great for the hormones

So let’s look at some of the common ones:

• Oatly: rapeseed oil (also known as canola oil)

• Minor Figures: sunflower oil

• Califia: sunflower oil

• Chobani: rapseseed oil

so why do manufacturers use it? cause it’s cheap. it’s readily available. and it’ll make that creamy flavor we’re longing for in our milk options.

but because of the excessive way we eat omega-6s in our food supply, in my opinion, there is simply no need to be having it in our milk too - especially when regular milk and other dairy alternatives are readily available without

2. The Glyphosate Concern

Oats are one of the most heavily sprayed crops in conventional agriculture.

And the chemical of choice? Glyphosate

While it was originally designed as an herbicide, glyphosate is now commonly used as a drying agent, sprayed just before harvest to speed up the process.

This means even “healthy” oat-based foods — like granola bars, oat cereals, and yes, your beloved oat milk — can contain detectable levels of glyphosate even if they’re not GMO.

Why does this matter? Glyphosate has been classified as a probable human carcinogen by the WHO’s International Agency for Research on Cancer.

It’s also been linked to gut dysbiosis, impaired mineral absorption, liver toxicity, and potential endocrine disruption — all of which are relevant if you’re trying to support hormone health, heal your gut, or conceive.

One 2019 study even found that glyphosate residues were present in all oat-based cereals tested that were marketed to children.

And because oat milk is made from water-processed oats in concentrated form, you're not just getting a sprinkle…

Now with that, I will add that another study recently found that many oat milk brands were free from glyphosate, with the exception of two (one being Chobani)

The truth is, none of these studies are of the highest quality - but given what we know about the widespread use of glyphosate on oats and the concerns around health, it def doesn’t give it a stamp of approval

Okay But What If I *Really* Don’t Want to Give Up My Oat Milk?

I so get it

So a few things to keep in mind

1. just be mindful of your daily consumption - it doesn’t have to be a hard pass, but in general, oat milk is a processed food and should be treated as one. I do enjoy an oat milk latte as most cafes, cause I simply don’t like the taste of most store bought almond milks. With that, every day, my go-to matcha routine uses either cashew milk or a trip to Matchaful (where they in house make their almond milk). I save my oat milk drinks to the coffee chats with friends at the random cafe

2. go for organic - choosing organic = no glyphosate it. Quick way to lower the impact

3. check the label - choose brands that use *just* oat and water, or at the very least are free from added oils. Both Elmhurst and MALK tend to be free of added oils

4. go for unsweetened - again, it’ll still be a higher sugar option, but it’s better than those that add sugar on top of the oats

5. pair it with protein - try to stay away from pouring it into already sugary cereal or using it to cook oats. Instead, opt for a protein packed breakfast alongside it to keep the blood sugar impacts minimal

At the end of the day, oat milk isn’t inherently “bad” — but context matters.

Okay, I’m Ready to Make the Switch - Which Milk Should I Go For?

Well this really comes down to your body’s needs and your preferences

I’m a non-dairy girl

whether I do oat milk or not, dairy is just not coming into my life right now. This comes down to my preferences around environment, animal ethics, and how my body feels best

with that, there are many people who are simply forgoing their dairy cause they thought that oat milk was healthier

so whether you go back to dairy or stick on the non-dairy train is a personal choice… so with that in mind, here’s what I’d recommend (in no particular order)

1. Full Fat, Grass Fed Organic Milk - full fat = less blood sugar impact. I don’t recommend low fat due to the fact that it’s been linked to anovulatory cycles, fertility challenges, and low nutrient absorption. I recommend the grass-fed and organic to ensure high quality. But these milks come in wayyyyy above oatmilk. we’ll save the raw dairy convo for another day.

2. Simple Ingredient Nut Milk - think 2 ingredient almond milk; date-sweetened cashew etc. Now you can go for some tried and tested brands (like MALK, ThreeTrees, Elmhurst), or you can also make it at home. But these options also contain higher fat while keeping carbs lower. Keep an eye on the ingredient list though - similar to oat, many brands will add in oils and sugars.

3. Simple, Organic Soy Milk - soy milk is actually super similar to cow’s milk (compared to other options). Plus, it’s way higher in protein compared to other milk options. Threetrees as a good option, but in general, be mindful of sweeteners and make sure it’s organic (due to all processing, pesticides/herbicides etc used on soy products)

Our fav:

• ThreeTrees vanilla soymilk (for a protein boost)

• MapleHill Grass Fed Organic Full Fat Milk

• ThreeTrees Pistachio (a fav)

• Elmhurst 2 ingredient Cashew

• ThreeTrees Oat Milk (if you’re still like yeah, gimme)

• MALK coconut milk

• Joi Plant Based Milk Mix (DIY starter kit at home)

You can also easssilllyyy make your own at home by blending a few handful of soaked nuts with water, 1 date, cinnamon, and then straining with a nut-milk bag

Again, I want to reiterate that a splash of oat milk here and there, a bit of seed oils, a dash of sugar - it is all okay! What we’re highlighting are daily habits that could be impeding progress and health, especially as it relates to hormones

Our intention is to never create shame or fear - but rather offer some information so that you can then make an informed choice for yourself 🍓

so take a deep breath. notice any daily patterns coming up. and see if you’re ready to make the swap

Written after having an oat milk matcha (no seriously, I’m working with a friend so that’s what was on the menu today 😘)