Is your ‘healthy’ milk deceiving you? Experts weigh in
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In pursuing a healthier lifestyle, many of us have explored the world of plant-based milk. We've seen them pop up in our local cafes and on supermarket shelves, promising a gentler alternative for those with sensitive stomachs or simply trying to make more mindful choices.
However, there's more to these plant-based alternatives than meets the eye. A nutrition expert has cast a shadow over a seemingly innocent dairy substitute that might make you reconsider your next café order or grocery pick.
Oat milk, praised for its creamy texture and eco-friendly footprint, might not be the nutritional saint it’s often portrayed as.
Sally O'Neil, a nutritionist from Sydney, explained that one cup contains as many carbohydrates as four slices of white bread. This comparison is startling, especially for those who have been led to believe that oat milk is a low-carb alternative to dairy.
Many oat milk brands add vegetable oils to achieve the desired creamy consistency. Creating oat milk involves breaking down oats with industrial enzymes, resulting in a slurry that O'Neil describes as 'anything but natural'.
O'Neil warned that these can become rancid and potentially contribute to bodily inflammation. Some oat milk varieties also pack a sugary punch, with up to 16 grams of added sugar per serving, equivalent to four hefty teaspoons.
For those with sensitive stomachs, the thickeners and stabilisers used in oat milk to maintain shelf stability can be a recipe for digestive discomfort. Even organic brands without additives are still processed and carbohydrate-heavy, naturally high in sugars.
In light of these revelations, O'Neil suggested alternatives for those who can tolerate dairy, such as unsweetened almond milk or organic whole milk.
Her warning has sent ripples through the oat milk-drinking community, with some expressing shock and dismay at their beloved beverage's nutritional profile.
But oat milk isn't the only plant-based milk under scrutiny. Nutritionist Clarissa Lenherr also warned against coconut milk, another café favourite. It is high in saturated fat, which can lead to increased cholesterol levels.
'While coconut milk sold in a carton in the milk aisle is a more diluted product than the type of canned coconut milk used for cooking, it still can contain more fat than some other milk alternatives and is fairly low in protein,' she explained.
A cup of skimmed milk has about 8 grams of protein, whereas a similar serving of coconut milk has no protein.
Rice milk, while a sweetener in its own right, has a high glycaemic index and carbohydrate content, which can affect blood sugar levels. Due to trace levels of arsenic, it's also not recommended for children under five.
Have you made the switch to plant-based milks? If so, how do you navigate the myriad of options to find the healthiest choice? Share your experiences and tips in the comments below!
However, there's more to these plant-based alternatives than meets the eye. A nutrition expert has cast a shadow over a seemingly innocent dairy substitute that might make you reconsider your next café order or grocery pick.
Oat milk, praised for its creamy texture and eco-friendly footprint, might not be the nutritional saint it’s often portrayed as.
Sally O'Neil, a nutritionist from Sydney, explained that one cup contains as many carbohydrates as four slices of white bread. This comparison is startling, especially for those who have been led to believe that oat milk is a low-carb alternative to dairy.
Many oat milk brands add vegetable oils to achieve the desired creamy consistency. Creating oat milk involves breaking down oats with industrial enzymes, resulting in a slurry that O'Neil describes as 'anything but natural'.
A nutritionist said oat milk is not a healthy alternative due to its high carbohydrate content and industrial processing. Credit: Pixabay
O'Neil warned that these can become rancid and potentially contribute to bodily inflammation. Some oat milk varieties also pack a sugary punch, with up to 16 grams of added sugar per serving, equivalent to four hefty teaspoons.
For those with sensitive stomachs, the thickeners and stabilisers used in oat milk to maintain shelf stability can be a recipe for digestive discomfort. Even organic brands without additives are still processed and carbohydrate-heavy, naturally high in sugars.
In light of these revelations, O'Neil suggested alternatives for those who can tolerate dairy, such as unsweetened almond milk or organic whole milk.
Her warning has sent ripples through the oat milk-drinking community, with some expressing shock and dismay at their beloved beverage's nutritional profile.
'Yikes, I drink litres of this stuff a day!' one commenter wrote.But oat milk isn't the only plant-based milk under scrutiny. Nutritionist Clarissa Lenherr also warned against coconut milk, another café favourite. It is high in saturated fat, which can lead to increased cholesterol levels.
'While coconut milk sold in a carton in the milk aisle is a more diluted product than the type of canned coconut milk used for cooking, it still can contain more fat than some other milk alternatives and is fairly low in protein,' she explained.
A cup of skimmed milk has about 8 grams of protein, whereas a similar serving of coconut milk has no protein.
Lenherr added that coconut milk often contains thickeners like gums or is mixed with rice milk to improve texture and taste. Rice milk, while a sweetener in its own right, has a high glycaemic index and carbohydrate content, which can affect blood sugar levels. Due to trace levels of arsenic, it's also not recommended for children under five.
Have you made the switch to plant-based milks? If so, how do you navigate the myriad of options to find the healthiest choice? Share your experiences and tips in the comments below!
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