How Much Protein Does Oat Milk Have
A one cup serving of oat milk provides 130 calories, 15 grams of carbohydrates, 2.5 grams of fat, 0 grams of saturated fats, 2 grams of fiber, 4 grams of protein, 35 percent of your daily recommended allowance for calcium and 25 percent of your recommended daily allowance for vitamin D.
Is Oatly Oat Milk Healthy
Oatly oat milk is a dairy-free alternative to milk. If you havent tried it yourself, maybe youve heard someone in line at Starbucks order something like a matcha latte with oat milk. It tastes creamier and more milk-like than many other plant-based milk substitutes and has grown like crazy in popularity, but is it healthy? Letâs take a look at the ingredients and nutrition facts:
Oatmilk , rapeseed oil, dipotassium phosphate, calcium carbonate, calcium phosphate, sea salt, vitamin B12, riboflavin , vitamin D2, vitamin A.
Nutrition Facts per 1 cup Calories 140Includes 7 g added sugarsProtein 3 g
One of the first things I notice is that there are 7 grams of added sugar per cup of oat milk, even though theres no added sweetener in the ingredients list. So where does the sugar come from? The only carbohydrate source is oats, a grain thatâs very low in sugar. It turns out the added sugar in Oatly comes from their production process, where added enzymes break down the oat starch into simple sugars, primarily maltose . Maltose has a glycemic index of 105. For context, white flour and doughnuts have a glycemic index of 85 and 75, respectively. The glycemic index is a scale from 0 to 100, meaning that maltose has a literally off-the-charts impact on blood sugar levels. A 12-ounce glass of oat milk has about the same blood sugar impact as a 12-ounce can of Coke.
UPDATE: Read Oatlys response to this post, in defense of its ingredients.
Why The Disparate Findings
One factor appears to be the health state of the study participants. For example, a 2014 review of 10 short- and long-term intervention studies concluded:
For normal-weight volunteers, higher dairy consumption does not affect glucose metabolism, and in those overweight and obese who would be insulin resistant, the results have been mixed, indicating that the effect of dairy is of less importance than weight loss or exercise to slow or remove the likelihood of developing .
The same review also suggested that the conflicting results may arise because many factors influence insulin sensitivity, and those factors can interact with one another. In other words, changing one factor could affect many other factors .
Study design may also be a factor. Some of the positive research findings come from cross-sectional examinations of large populations, rather than following the same individuals over time to see how dietary factors influence their long-term health.
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Is There Any Additional Sugar In Oatly Oat Milk
While Oatly does not add sugar or sweeteners to its oatmilk, an Oatly spokeswoman told FoodNavigator-USA that all 7g of sugar derived from its oat-base will be listed as added sugar in the future, in accordance with FDA guidance issued in November 2018 on how to comply with the new-look Nutrition Facts panel.
As usual, our goal with labeling is to make it as simple as possible for people to comprehend whats in our products. As a result, weve contacted the FDA to guarantee compliance with this additional instruction, and well be implementing the label update in accordance with their guidelines.
Oatly has also agreed to stop using the slogan no added sugar in advertising campaigns, as we revealed last month.
We will make some minor updates to Happy Planets Oatmilk packaging based on the new regulations that will be coming into effect, Kyle Marancos, director of marketing at Happy Planet, which has previously listed its oatmilk as having 0g added sugar, said the brand would also be updating its labels.
Dairy And Insulin Resistance
Dairy has been found to result in increased insulin resistance. A study published by the United States National Library of Medicine found that dairy had a notable effect on insulin resistance among middle-aged non-diabetic women. It also led to a rise in insulin resistance. Another study released by the American Journal of Clinical Nutrition showed that people who consumed high-fat dairy products were less likely to develop Type 2 diabetes.
There is conflicting evidence regarding dairy and blood glucose, and research is still ongoing. For the moment, it seems that people need to consider dairy in their diets on a case-by-case basis, experimenting to discover if their bodies handle it well. An excellent way to do this is with the help of a CGM.
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Dont Have Time To Read
- Oat milk is rich in beta-glucans which help in digestion and keeping sugar levels in control in the human body.
- Oat milk is rich in essential nutrients which help in keeping the bodys metabolism in the right balance.
- It is wise to have oat milk as a part of your daily dietary plan.
- Among the other benefits of oat milk, it keeps the cholesterol level under control.
- Use Phable Care App to consult Indias leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Lets treat diabetes together.
Is Oat Milk Good For Diabetics Is It Safe For Diabetes Patients
Dr. Pakhi Sharma
General Physician | 6+ years
Oat milk is prepared by blending oats with normal water. It tastes like oatmeal and has a creamy texture. It is also found in various flavorings, chocolate, vanilla, or unsweetened. However, is oat milk a good option for diabetics who cant consume dairy milk? How to consume oat milk for diabetes? Does oat milk spike blood sugar? Let us check out the advantages and health benefits of oat milk for diabetics.
- Advantages of Oat Milk For Diabetes
- Ways To Consume Oat Milk For Diabetes
- Best Time To Consume Oat Milk For Diabetes
- Risks of Over Consuming Oat Milk For Diabetes
- Other Health Benefits of Oat Milk
- Dont Have Time To Read?
50 ml of oat milk contains the following nutrition:
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Potential Disadvantages Of Consuming Oat Milk
Depending on your dietary preferences, oat milk may or may not be your best option. Due to its high sugar and carb counts, oat milk isnt good for those on a low-carb diet.
It also has less protein per serving than other milk alternatives, which is a major drawback for some consumers. Those with gluten sensitivities may also have difficulty drinking oat milk.
When buying commercial products, be sure to read the label carefully. Since it naturally has a thin texture, some products use added thickeners. Traditionally-grown oats are often full of pesticides, so make sure to only drink oat milk made with organic oats.
Since oat milk is a relatively new trend, its not as easily available as other milk alternatives. Unless youre willing to make your own oat milk, youre likely to find that its difficult to find and may cost more than youre willing to spend.
Why Is Oat Milk So Popular
Oat milk’s claim to fame extends beyond its nutritional profile. As Byrd notes, “the biggest draw to oat milk seems to be the consistency.” It’s creamier and richer than other plant-based milks, making it an excellent option for decadent dairy-free lattes and satisfying smoothies. The taste of oat milk is also a winner, adds Agyeman, as it’s slightly nutty and sweet. And while the popular beverage certainly doesn’t taste like cow’s milk, it’s delicious in its own right.
In the allergy department, oat milk also comes out on top. According to Byrd, it’s an ideal option if you’re allergic to soy, nuts, or coconut, which are the main ingredients used in other alt milks. “It can also be gluten-free if the oat milk is made in a certified gluten-free facility,” says Agyeman, making it a great option if you have celiac disease or non-celiac gluten sensitivity.
As for the future of oat milk? According to Agyeman, the popular beverage will likely become a staple product. “While it’s a hot and trendy food, I believe will become a norm in many cafes and home kitchens because of its taste, versatility, and nutritional profile,” she says. Byrd seconds this notion, adding that although it will stay popular, new alt milk options will likely join its ranks. In the meantime, we’ll raise our glasses to oat milk, everyone’s favorite non-dairy beverage.
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Temporary Increase In Insulin Sensitivity
Eating oats may also help improve insulin sensitivity in each meal.
A systematic review posted to the journal Nutrients noted that a person with type 2 diabetes who ate a meal of oatmeal had a better glucose and insulin response than a person who ate a similar control meal.
It is important to note that this is a modest change, and simply adding oats to the diet is not enough to improve insulin sensitivity permanently.
There are many ways to make oatmeal, but the most basic form of oatmeal is oats cooked in hot water.
According to , the typical serving size of 1/2 cup of oats contains the following nutrient profile:
- calories: 304
- potassium: 335
- zinc: 3 mg
Oats are naturally low in sodium and sugars. This, too, may be helpful for people with diabetes who are looking for more healthful food choices overall.
As these numbers show, oatmeal is still mainly a source of carbohydrates. People who use carb counting to help control their blood sugar may not like what they see at first, as 52 grams of carbohydrates is still quite a lot.
However, it is important to consider that about 8 of these grams come in the form of dietary fiber, which may help to prevent spikes of glucose in the blood. With that in mind, it is still important to eat oats in moderation and follow a meal plan that is suitable for diabetes.
Oatmeal can be a tasty and nutritious addition to both sweet and savory dishes, but, to get all the nutrition, it is important to use whole oatmeal.
Simply Oat Creamy Oat Milk
Simply Oat Creamy Oat Milk Ingredients: Oatmilk , sunflower oil, cane sugar, natural flavors, salt
Reasons to avoid Simply Oat Creamy Oat Milk:
- One cup contains 4 grams of added sugar from cane sugar
- Nutrition Facts label not updated to include added sugars created by processing oats. Unclear how much added sugar is in each serving
- Possible glyphosate residue from conventional oats
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How To Shop For Milk Alternatives
If youd rather buy than DIY, a few milk alternatives stand out for their ingredients and nutrition. Our favorites include:
- Elmhurst Unsweetened Cashew Milk: All of Elmhursts unsweetened milks are non-GMO and made with only two ingredients: water and the nut. This means they do not contain added calcium. Theyre also creamierand higher caloriethan other brands because they use a higher nut-to-water ratio. Try the cashew milk straight from the carton, in mashed potatoes, or to make golden milk.
- Three Trees Organic Unsweetened Original Almondmilk: Made from only water and sustainably grown, non-GMO almonds, this nut milk provides 4 grams of protein and 2 grams of fiber per serving. It does not contain added calcium. Give it a really good shakesince it doesnt have added gums or stabilizers, the almond cream and water can separate when it sits. Use it to make savory dishes like curry or alfredo sauce.
- Malk Organics: Another great almond milk, Malk has minimal added ingredients, including no gums, and is all organic, Opt for the original unsweetened almond milk.
- Milkadamia Milk Unsweetened: Although this option does contain some gums, the macadamias are regeneratively farmed, which means theyre sustainably grown and help to increase the biodiversity and composition of the soil. The silky consistency and fairly neutral flavor is excellent in savory or sweet recipes.
Is There Too Much Sugar In Oat Milk
Oat milk has a mild, creamy flavor that goes well with cereal, hot beverages, and on its own.
People with non-celiac gluten sensitivity or celiac disease should avoid oat milk.
Of the plant-based milk kinds, unflavored oat milk offers the most calories and carbs. Oat milk is abundant in carbs, despite the natural sugar.
Oat milk, like soy milk, has more riboflavin than cows milk. To boost the nutritional value of oat milk, many manufacturers add additional vitamins and minerals.
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Does Oat Milk Spike Blood Sugar
Oat milk contains maltose, a kind of sugar that is unique in that it has a high glycemic index. In comparison to other types of carbs, it boosts blood sugar quickly.
People rarely eat or drink anything in isolation, so the impact of any single substance on your blood sugar is tempered by the rest of your digestive system.
Postprandial Glucose And Insulin Responses To Rolled Oats Ingested Raw Cooked Or As A Mixture With Raisins In Normal Subjects And Type 2 Diabetic Patients
Second University Clinic of Internal Medicine, Aarhus Kommune-hospital, Denmark. Cooking and processing of food may account for differences in blood glucose and insulin responses to food with similar contents of carbohydrate, fat, and protein. The present study was carried out to see if short-term cooking of rolled oats caused an increase in blood glucose. Furthermore, we wanted to see if dried fruit could substitute for some of the starch without deterioration of the postprandial blood glucose response. We therefore compared the blood glucose and insulin responses to three isocaloric, carbohydrate equivalent meals in 11 normal subjects and 9 Type 2 diabetic patients. Meals composed either of raw rolled oats, oatmeal porridge or a mixture of raw rolled oats with raisins were served. In normal subjects, the three meals produced similar glucose mmol l-1 180 min, respectively) and insulin response curves . Type 2 diabetic patients also showed similar postprandial blood glucose and insulin responses to the three meals. Thus short-term cooking of rolled oats has no deleterious effect on blood glucose and insulin responses, and substitution of 25% of the starch meal with simple sugars did not affect the blood glucose or insulin responses.Continue reading > >
- Effects of resveratrol on glucose control and insulin sensitivity in subjects with type 2 diabetes: systematic review and meta-analysis
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Oat Milk Helps Regulate Your Blood Sugar Levels
If your body has difficulty regulating blood sugar levels, it can lead to serious complications. Excessively high glucose levels can result in permanent damage to your pancreas as well as a hardening of blood vessels, known as atherosclerosis. It can also lead to kidney failure, heart attack, stroke, impaired immune system, reduced circulation, and difficulty with wound healing.
The beta-glucan contained in oat milk can help regulate blood sugar and may reduce your risk of diabetes. It works by increasing the thickness and viscosity of foods as they are being processed in your gut. This slows down carbohydrate absorption and helps avoid glucose spikes and the energy crash that typically follows.
Should People With Diabetes Drink Milk
While it does have some carbohydrates, and it can raise your blood sugar, low-fat milk is an excellent source of protein, vitamins and minerals. Milk can easily be included in a healthy diabetic-friendly diet plan. Like any food, it is important to keep serving sizes in mind and be aware of how much milk you are drinking at each meal or snack.
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Quick And Healthy Vanilla Protein Oats
Ah, oatmeal. A classic. Its warm and cozy and just makes you feel good- except when its loaded with sugar. We dont like that. So we make it ourselves and add protein, and it only takes 5 minutes!! This protein oats recipe is yummy because its made with a lil almond milk to give it a creamier texture and the protein powder adds a nice flavor. And, of course, protein is the star here. Then we add in chia seeds and cinnamon for extra fiber and blood sugar control. And THEN we get a little sweetness and crunch from our toppings: berries, seeds, and nuts. And just the tiniest drizzle of honey.
I love these protein oats because theyre sooo good on a cold or rainy morning, but they dont spike your blood sugar like other oatmeals may. Protein and fiber are a major key in the morning. Blood sugar spikes lead to blood sugar crashes, and aint nobody got time for low blood sugar. Nobody. This oatmeal stays with you til lunch.
Make The Best Choice For Your Body
Every person with diabetes reacts differently to foods.
While some people may experience a blood sugar spike after drinking oat milk, others can work it into their diet without adversely impacting their diabetes.
Although oat milk is high in carbohydrates, it can be part of a well-rounded plant-based diet beneficial for some people with diabetes.
You must take all of your dietary needs into account and make the right choice.
About the Author
Jeana Marie is a freelance digital content writer. Her writing focuses on mental health, self-improvement, and healthy living. When she’s not writing, Jeana enjoys spending time with her daughters and discovering new coffee and herbal tea flavors.
Milk Pick helps people find alternative milk options that are dairy free and delicious!
This website is for general education purposes only. The information on this website is not intended to be medical advice.
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