Oat milk has become a popular alternative to cow's milk thanks to its smooth texture, mild flavor and ability to suit many people with special diets. However, for people with diabetes and lactose intolerance, choosing oat milk should be carefully considered because of its impact on blood sugar levels, according to Onlymyhealth.
Oat milk and blood sugar
According to Dr. Pooja pillai, consultant and diabetes specialist at Aster CMI Hospital, Bengaluru (India), natural oat milk contains higher carbohydrate content than cow's milk. The starch in oats is broken down into simple sugars during processing, allowing blood sugar levels to rise more rapidly after consumption. In particular, the glycemic index (GI) of oat milk is assessed as average to high, around 59.6, while cow's milk often has a lower GI due to the presence of lactose and fats that help slow down the absorption of sugar.
Benefits and notes when using oat milk for people with lactose intolerance diabetes
Although high in carbohydrates, oat milk is lactose-free, a great advantage for people with intolerance to sugar. In addition, oat milk also provides beta-glucan fiber, which helps slow down the absorption of sugar into the blood, contributing to helping control blood sugar levels.
However, Dr. pillai recommends that people with diabetes should choose unsweetened oat milk products and pay attention to their drinking portion sizes. Using sugary oat milk or drinking too much can lead to spikes in blood sugar levels, which can have a negative impact on health.
Tips for using oat milk
Choose unsweetened oat milk to avoid adding unnecessary sugar.
Drinking in moderation, a small glass a day combined with a balanced diet is safe for most people with diabetes.
Combining with foods rich in protein or fiber helps balance blood sugar levels.
Monitor your blood sugar after drinking oat milk to understand your body's reaction and adjust your diet accordingly.
Note
Oat milk is a lactose-free alternative, providing a lot of fiber and healthy nutrients. However, due to its high carbohydrate content and average to high glycemic index, oat milk can increase blood sugar levels faster than cow's milk or other plant milks. For people with lactose intolerance, choosing unsweetened oat milk and using the right dosage is very important to maintain stable blood sugar levels and protect long-term health.
