It’s obvious oat milk is still having its moment all over the world right now. We actually found it to be more popular in Europe over almond milk whenever we went to coffee shops. It may be plant-based, dairy-free and a great option for those who are lactose-intolerant or allergic to milk, but personally, I don’t drink oat milk and I wanted to share why as a dietitian and nutritionist. As always, I think it’s so important to understand exactly what you’re consuming and the possible effects it has on your body. And for that reason, I’m sharing the three reasons why I choose other plant-based milks below:

  1. Oat milk is typically made with vegetable oils like rapeseed, canola and sunflower oils, which cause inflammation in the body. Adding fats like this is known to increase the texture, but I like to avoid inflammatory oils as often as possible (I wrote more about this here). Here are a handful of brands that include added oils: Oatly, Silk, Chobani, Califia Barista Blend, Rise Brewing
  2. The process that turns oats into oat milk includes enzymes that break down the oats, turning them into maltose, a high-glycemic sugar that’s responsible for the sweet taste. High-glycemic foods can cause increased blood sugar levels and it’s something we should be on the lookout with our favorite food & drinks. A way to alleviate the rapid increase in blood sugar would be to combine the oat milk with nutrient-dense foods that are rich in protein, healthy fats, and/or fiber. You know I’m a big advocate for keeping added sugars to a minimum in our diets, so if you have the option, I’d recommend an alternative milk that’s higher in protein, like almond or cashew (making them from home helps increase their protein content, too!).
  3. Oats are widely sprayed with glyphosate, a heavily-used chemical and weed killer, otherwise known as Roundup. Glyphosate is carcinogenic, meaning it’s a cancer-causing pesticide, it disrupts your microbiome, and will be banned in the EU after December 15, 2022. Unless you know you’re consuming organic oats (far less exposure to glyphosate), this is something to keep in mind when you’re grocery shopping / ordering a coffee.

That being said, there is one brand I *do* recommend if you’re going to consume oat milk and it’s called MALK (made with organic oats). I’m lactose intolerant, so the dairy-free milks I like to stick to instead of oat are almond, coconut and cashew milks. Click here for the recipe to my Homemade Cashew Milk 🙂

Welcome! I’m Rachael.

I enjoy sharing my love for food and fitness. I'm a registered dietitian, certified personal trainer, and a New York Times Bestselling author. Here you'll find all kinds of recipes and kitchen hacks, as well as workouts and fitness motivation. Enjoy! — xx Rachael

Recent Posts

Leave a comment

Your email address will not be published. Required fields are marked *


  1. One thing I researched about Oat milk and almond milk which I didn’t know is it is also high in lectin which may explain my inflammation . I drink Oat milk often so besides coconut milk, I’m not sure what else is good, any ideas?

  2. Scary stuff !
    Or maybe just influencing your emotions ?
    We should question the motives of this article.
    She cites reasons to avoid oatmilk, yet provides no sources to backup those claims. The writer also fails to provide the practical and positive attributes of oatmilk.
    Oatmilk is getting very popular and giving dairy milk a lot of competition. It’s also edging out All of the other dairy alternatives.

  3. It’s strange that you avoid oatmilk for inflammation and you eat nutmilk! Almond and cashew are high in omega-6 and cause much more inflammation. I get acnes on my skin even after eating a handful of these nuts, let alone drinking a glass of them.

    The problem with oat for me is its high-soluble fibers. Yes it’s good for colon cleansing, but two cups of oatmilk are a lot more than what my colon needs and I might get diarrhea a little bit. Also the sugar was a fair point, I get into immediate food coma after drinking oatmilk.