Experts have warned about the health risks of trendy oat milk – due to the alarming amounts of sugar and fat in just one drink.
The plant-based alternative – popular with vegans – contains more fat and sugar than traditional milk and less bone-boosting calcium.
One cup can contain up to 17 grams of sugar, almost as much as two Krispy Kreme donuts or four Chips Ahoy! cookies.
Experts have also warned about the type of fat used in many products: canola oil, which some studies suggest may cause inflammation and increase the risk of health problems such as heart disease.
Oat milk has long been touted as a healthier alternative to dairy milk, although experts warn it can be packed with sugar, carbs and oil
“While oat milk is delicious, it's unfortunately not the most nutritious option,” Marissa Meshulam, a dietitian in New York City, told me. HuffPost.
For example, a study presented last year analyzed 200 brands of almond, oat and soy milk in the US for their calcium, vitamin D and protein content.
The researchers found that nine in 10 were 'nutritionally inferior' to cow's milk.
Oatly is one of the most popular plant-based drinks, but experts warn it contains unnecessary amounts of sugar
Overall, plant-based milks contain about 100 milligrams less calcium than regular milk – the mineral essential for building and repairing bone tissue.
The plant-based milk was also found to contain only two grams of protein per cup. One cup of Trader Joe's skim milk contains 14 grams of protein.
Additionally, a report from the Food and Agriculture Organization of the United Nations (FAO), which reviewed more than 500 studies, concluded that animal food sources provide “critical sources of much-needed nutrients.”
These include protein, fat, carbohydrates, iron, calcium and zinc.
Not getting enough calcium has been linked to several health problems, including brittle nails, slower hair growth and thin skin.
It can also increase the risk of osteoporosis and brittle or weakened bones.
Dr. Abigail Johnson, the epidemiologist who led the study, said: 'Our results provide evidence that many plant-based milk alternatives are not nutritionally equivalent to cow's milk.'
Oat milk is also more likely to be full of sugar, oils and carbohydrates than cow's milk, which can increase the risks of obesity, diabetes and heart disease, among other things.
“From a nutritional perspective, one cup of oat milk provides the same amount of carbohydrates as a slice of bread, about 15 grams,” Ms Meshulam said.
'And when oats are then processed into oat milk, the starch in oats is broken down into simple sugars.'
These refined carbohydrates have been stripped of all fiber, vitamins and minerals, meaning they have no nutritional value and can cause blood sugar levels to rise, increasing the likelihood of feeling hungry.
Tamar Samuels, a registered dietitian nutritionist at Culina Health, told HuffPost, “Oat milk also tends to be higher in calories and carbohydrates than other plant-based milks like almond and soy milk.”
“For example, a cup of oat milk contains about 100 to 150 calories and 16 to 20 grams of carbohydrates, compared to almond milk, which ranges from 45 to 100 calories per cup, and one gram of carbohydrates.”
Most oat milk also contains added sugars – the kind of sugars that health heads tell us to avoid. On average, a cup of oat milk contains about seven grams of added sugar.
However, some varieties, such as Pacific Foods Oat Organic Original, contain 17 grams, which is almost equal to two Krispy Kreme donuts or four Chips Ahoy! cookies. Regular milk contains no added sugars.
Drinks like Oatly also contain canola oil, also called rapeseed oil, which contains omega-6 fatty acids. Some animal studies have found that it increases inflammation, which increases the risk of problems like heart disease.
However, little research has been done on the effects in humans.
Many regular milks also contain many essential micronutrients that plant-based alternatives lack, including vitamins A and D, which support vision, the immune system, eyesight and reproductive health.