JAKARTA - Oat milk or oat milk is often chosen as a substitute for cow's milk, because it is considered healthier and kinder to people who avoid animal products. However, oat milk is not the best substitute for cow's milk.
Quoted from Independent UK, Saturday, January 24, 2026, oat milk actually has a negative impact on health if consumed without consideration. Nutritionist, Melissa Rifkin, said oat milk contains carbohydrates, added sugar, and oil that tend to be higher than other plant-based milk.
The protein and fat content in oat milk is relatively low. In fact, fat and protein are very important in maintaining blood sugar stability and a longer feeling of fullness.
"Oat milk can be part of a healthy diet, but it is nutritionally incomplete if consumed alone," said Riffkin.
Nutritionist Samantha Cassetty also talked about the carbohydrate content in oat milk. He said one cup of oat milk contains about 16 grams of carbohydrates, almost equivalent to one slice of bread.
"If you are happy to limit your carbohydrate intake, this content needs to be taken into account with other foods you eat or may want to choose another type of milk that is lower in carbohydrates," said Cassetty.
Another reason why oat milk is not the best alternative to cow's milk is because it is made from grains that contain starch. The starch in it can cause a spike in glucose.
"Oat milk is made from oats, and oats are grains, and grains contain starch. When you drink oat milk, you drink a starch juice. You drink a juice that contains a lot of glucose. So, this causes a big glucose spike," he explained.
Milk from nuts such as almond and soy milk, has a better balance of nutrients. With a relatively higher content of protein and fat than carbohydrates, these two types of milk are able to maintain blood sugar stability better than oat milk.
However, this does not mean that you have to completely avoid oat milk. It is recommended that when consuming oat milk be balanced with high-protein foods, such as eggs or yogurt to help suppress blood sugar spikes.
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