Recent discussions among health experts have brought to light some concerning health effects of a popular dairy milk substitute, particularly emphasizing that it might not be the ideal choice for a morning beverage.

Registered dietitian Melissa Rifkin commented in an interview with Parade, stating, “Oat milk lattes can certainly fit into a healthy diet, but they fall short of being nutritionally complete on their own.”

Rifkin noted, “While oat milk does offer some fiber, most oat milk lattes are deficient in protein and fat—two essential nutrients that play a crucial role in stabilizing blood sugar levels and maintaining satiety.”

Nour Zibdeh, another registered dietitian, concurred with Rifkin’s assessment. She pointed out that oat milk contains a high amount of carbohydrates, which can cause a rapid increase in blood sugar levels when consumed in the morning. In contrast, dairy milk naturally includes protein and fat, which help balance its sugar content, as reported by The Independent.

In her conversation with Parade, Zibdeh further elaborated, explaining that oat milk’s low protein and fat content can lead to more significant blood sugar spikes.

French biochemist and author Jessie Inchauspé, often referred to as the “Glucose Goddess,” has also criticized oat milk. During a 2024 interview with American entrepreneur Marie Forleo, Inchauspé described consuming oat milk as akin to drinking “starch juice,” highlighting that “oat milk is derived from oats, which are a type of grain, and grains are essentially starch.”

Therefore, drinking a beverage with a high glucose concentration will lead to “a big glucose spike”.

While this is the case with oat milk, it doesn’t mean that you have to cut it out entirely from your diet. There are still ways to enjoy oat milk whilst keeping in mind what the dietitians have to say. 

For those who enjoy an oat milk latte, pairing the drink with protein-rich foods, such as eggs or Greek yoghurt, is a good way to balance out the sugar levels.