Oats and Oat Milk: What You Need to Know

by Mila McManus, MD

Here’s what you need to know about oats and oat milk, so you can make a wise choice that fits your unique nutritional needs. — **Hoo Knew?**

Oats have long been celebrated as a hearty, nourishing grain, and many might even call them a superfood. We often get questions about oats and oat products and these are some of the more frequent ones:

Is oatmeal good for me?
Oat milk must be healthy, right?
Is oatmeal a good source of protein?
Will oatmeal lower my cholesterol?

The answers to these questions are almost always, “It depends”. It depends on:

the manufacturing process.
how much you eat and what you eat it with.
the product you purchase.
how your metabolic system handles it.
your food allergies and sensitivities.

Here’s what you need to know about oats and oat milk, so you can make a wise choice that fits your unique nutritional needs.

Nutritional Strengths of Oats and Oatmeal

Rolled or steel-cut oats are rich in complex carbohydrates, plant protein, and key micronutrients such as manganese, phosphorus, magnesium, iron, and B vitamins. A half-cup of dry rolled oats provides about 5 grams of fiber and a modest 5 grams of protein. Oats are famous for beta-glucan, a soluble fiber shown to lower LDL cholesterol, but there are other heroes of beta-glucan, including beans, peas, lentils, broccoli, sweet potato, eggplant, apples, strawberries, and prunes.

Whole oats, when eaten intact [as opposed to quick or instant oats or oat flour], may digest slowly and keep blood glucose steadier than many other refined grains for some people. One half cup of dry rolled oats contains 29 total carbohydrates, with 5 of these being fiber, resulting in 24 net carbohydrates. These digestible carbohydrates are primarily maltose and glucose. Maltose in particular has a high glycemic index, and continuous glucose monitor (CGM) data show that oatmeal is among the more common foods to cause noticeable blood-sugar spikes for many individuals (Zhou et al., 2023; Zeevi et al., 2015). Since stabilizing blood sugar is key to good health and avoiding lifestyle diseases, it is important to know if oats are right for you.

Should you eat oats? Here’s what you need to know:

First, be tested to ensure you are neither allergic nor sensitive to oats. If you are, you should avoid them.
Second, buy whole grain, old-fashioned, or groats, as these are least processed and contain the most fiber. We recommend organic and certified gluten-free as well.
Third, wear a Continuous Glucose Monitor [CGM] and eat oats in a variety of ways to see how your metabolic system reacts to them. If they spike and dump your blood sugar, they are harming your health. Here’s more on CGMs.
Fourth, considering the 24 grams of net carbohydrates, it is usually a mistake to add more carbohydrates to the meal, such as fruit, sugar, or bread. Instead, add protein and fat to your meal, such as eggs, bacon, sausage, protein powder, nuts, seeds, and butter. This will help to slow down the digestion of the carbohydrates and possibly prevent spiking blood sugar, leading to satiation and good energy levels.

Oat Milk: From Grain to Glass

Oat milk starts as oats blended with water. Most commercial producers add enzymes that break oat starch into smaller sugars—primarily maltose and glucose—for natural sweetness. The liquid is then strained, homogenized, and often fortified with calcium, vitamin D, and vitamin B12. Total carbohydrates range from 15-17 grams for an unsweetened 8-ounce serving, with little useful nutrition in terms of fiber, protein, vitamins, minerals, and phytonutrients.

Drawbacks:

Higher glycemic impact. Because the starch is enzymatically converted to simple sugars, oat milk typically raises blood glucose faster than intact oats.
Loss of fiber and protein. Straining removes much of the bran and germ, meaning oat milk has less satiating fiber and protein than cooked oatmeal.
Some varieties include seed oils, salt, or stabilizers such as gellan gum for texture.
Gluten Considerations. Oats themselves are naturally gluten-free. However, cross-contact with wheat, barley, or rye can occur during growing or processing. People with celiac disease or gluten sensitivity should choose oats and oat milk labeled certified gluten-free.
Is oat milk good for you? Not really. It’s better to opt for unsweetened nut milks for shakes, grain-free cereals, coffee, and cooking.

So that’s what you need to know. Choose wisely. Be well.

References

Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. S. (2014). Cholesterol-lowering effects of oat β-glucan: A meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 100(6), 1413–1421. https://doi.org/10.3945/ajcn.114.086108
Zhou, W., et al. (2023). Continuous glucose monitoring reveals individual glycemic responses to common foods. Nutrients, 15(4), 823. https://doi.org/10.3390/nu15040823
Zeevi, D., et al. (2015). Personalized nutrition by prediction of glycemic responses. Cell, 163(5), 1079–1094. https://doi.org/10.1016/j.cell.2015.11.001
U.S. Department of Agriculture (USDA) FoodData Central. (2024). Oatmeal, cooked and Oat milk, unsweetened, nutrition profiles.
Food and Agriculture Organization of the United Nations (FAO). (2023). State of genetically modified crops: No commercial GMO oats to date.

Muscles: 9 Reasons They Matter

by Mila McManus, MD

Muscles play a key role in longevity, metabolic health, and stability. Here are nine reasons to take your muscle health seriously, especially as you age:

Muscle is metabolically active, consuming and storing more glucose, or blood sugar, than any other tissue. It is essentially a giant sink for glucose and helps to stabilize blood sugar.
When you lose muscle, it slows metabolism, increases insulin resistance, raises cortisol, and lowers growth hormones and testosterone, thereby increasing inflammation, disease, and weight gain.
The more muscle mass you have, the better your body can store glucose without gaining weight. Reducing carbohydrates with having significant muscle mass results in fat/weight loss.
Muscles operate on a use-it-or-lose-it principle; as we age they diminish in size, also known as sarcopenia. By the time you are 70, you may have lost 40 percent, if not more, of your muscle mass, leading to falls and broken hips, which often, for the elderly, leads to death.
Muscle size and strength are dependent on their interactions with the nervous system. Strength training boosts both muscle and nervous system interaction.
Strength is the key to self-sufficiency. Strength training improves balance, gait, and ability to squat down to pick up a box, climb a stairwell, or tend to a garden.
Weightlifting one to two times per week, in addition to 150 minutes a week of moderate aerobic activity, is associated with a 41 percent lower risk of dying.
One consistent finding: More frequency is generally better regarding weightlifting, but some is better than none! Good results can come from a 30-minute session of strength training twice a week.
Sarcopenia can be reversed at any age, so it’s not too late to start.

Whatever route you take to build muscle, keep it fun and interesting. Great methods include Pilates, lifting weights, using resistance bands, joining a gym, working out at home using an app or online video, signing up for a boot camp, or joining a fitness group class. Life is short. Get started!

Be strong. Be well.

References:

Dow, Caitlin. PhD.(November 15, 2022) 7 reasons to strengthen your muscles. Nutrition Action Newsletter from the Center for Science in the Public Interest.