Today’s health- and diet-conscious consumers are starting to favor plant-based milk substitutes. Because of its excellent flavor and smooth texture, oat milk is a popular choice among the many options on the market today.
Dr Chaitanya HR, consultant physician at Athreya Hospital, Bangalore, elucidates, “The glycemic index (GI) is a measure that ranks foods on a scale from 0 to 100 based on how much they raise blood sugar levels after eating. Oat milk generally has a moderate GI compared to other plant-based milk alternatives.”
He says that because almonds are low in carbs, unsweetened almond milk usually has a lower GI. Though it might vary depending on processing and additives, soy milk has a GI that is closer to oat milk.
Increase in Glucose Levels
“Oat milk is made from oats, which are carbohydrates,” Dr Chaitanya reaffirms. Although oats are whole grains and have numerous health benefits, he claims that the starches are broken down during the production of oat milk, which may speed up the process of digestion and cause glucose levels to rise more quickly.
“Additives such as sugars, thickeners, and flavourings commonly found in commercial oat milk varieties can further elevate its glycemic impact.”
Presence of Additives
Dr. Chaitanya explains that “Additives such as sugars, thickeners, and flavourings commonly found in commercial oat milk varieties can further elevate its glycemic impact”.
The glycemic impact of unsweetened and flavorless oat milk types is often lower than that of their sweetened and flavorful equivalents.
Ideal Measure of Oat Milk Consumption
Select unsweetened types of sugar
Because unsweetened oat milk has fewer simple sugars than other options, it can help reduce glucose surges.
Manage portion size
Portion control is important when it comes to oat milk consumption of carbohydrates, especially for those who are controlling their blood sugar levels.
Maintain equilibrium with low-GI meals
By slowing down the entire digestion and absorption process, oat milk consumption as part of a balanced diet that contains fiber, protein, and healthy fats can help reduce sudden spikes in blood sugar levels.
Personal observation
People with diabetes or those who are concerned about controlling their blood sugar levels should keep an eye on how they react to oat milk and seek the guidance of a healthcare professional or nutritionist for specific recommendations.
