Oat milk is made from oats and has the same amount of protein as regular milk. It contains oat bran and oat fiber, which keep you full and help you feel full longer. Oats are also a good source of magnesium, which is crucial to keeping your blood sugar levels stable. The proteins in oat milk can help lower your blood sugar levels by helping your body absorb glucose more efficiently. This helps your body use sugar as fuel instead of storing it in fat cells. The fiber also adds bulk to your meal so that it takes longer for your stomach to empty out — which means that when you eat less often, you’ll have less room for food later on!
Oat milk has become increasingly popular in recent years, especially among those looking for a dairy-free alternative to cow’s milk. However, oat milk has some disadvantages that should be taken into consideration by people with diabetes. One of the biggest advantages of oat milk is its low glycemic index (GI). A food’s GI score measures how quickly it raises blood sugar levels; foods with a high GI have absorbed quickly and can cause a rapid spike in blood sugar. Oat milk, on the other hand, has a GI score around 55 — which is considered low — meaning that it is absorbed more slowly and is less likely to cause a rapid spike in blood sugar. According to a study published in the Journal of the American Dietetic Association, low-GI diets have been shown to improve both glucose and lipid levels in people with diabetes as well as reduce their incidence of cardiovascular disease.
Oat milk is a great option for diabetics because it has a high fiber content. Fiber is important for diabetics because it helps slow down sugar absorption and can help regulate blood sugar levels. Oat milk contains about 2 grams of fiber per cup (8%), about 8% of the recommended intake. According to the American Diabetes Association, fiber is beneficial for people with diabetes because it helps with blood sugar control and weight management. (2) However, it’s also important to consider the added sugar in some oat milk brands. Some oat milk brands contain added sugar, which can concern diabetics. It’s recommended to read the nutrition label and choose brands with low sugar or no added sugar.”
One personal story from type 2 diabetes sufferers is that of John, a 45-year-old man who was diagnosed with the disease. He switched to oat milk and felt better. He said, “I used to have to take insulin before every meal, but now I only need it once a day. I also don’t have the same cravings for sweets I used to have.” But oat milk isn’t only beneficial for diabetics, it also offers many other health benefits. Oat milk is a good source of vitamins and minerals such as vitamin D, calcium, and potassium. According to a study published in the Journal of the American College of Nutrition, oats are a good source of minerals, including magnesium, zinc, and manganese. Additionally, it is also a good source of protein, which is essential for maintaining and building muscle mass.
Oat milk is a great alternative for those who cannot consume dairy products due to lactose intolerance or a cow’s milk allergy. Lactose intolerance is a common condition where the body is unable to fully digest lactose, a sugar found in milk and dairy products. Oat milk is naturally lactose-free and easy to digest, making it an excellent choice for those who follow a vegan or vegetarian lifestyle. A study published in the Journal of the Academy of Nutrition and Dietetics found that plant-based milks, including oat milk, are a good choice for diabetics because of their low glycemic index and high fiber content. These characteristics can help regulate blood sugar levels and slow down the absorption of sugar. The study also highlighted that plant-based kinds of milk are a good source of vitamins and minerals and are easy to digest, making them a good alternative for diabetics. In summary, oat milk is a great alternative for diabetics, lactose-intolerant individuals, and vegetarians who want to avoid animal products. It’s low in glycemic index, high in fiber content and contains important vitamins and minerals. However, it’s important to choose brands with low or no added sugar to avoid unnecessary elevation of blood sugar levels.
Additionally, oat milk is a good source of vitamins and minerals and protein and is an option for lactose-intolerant people. It’s always recommended to consult with a healthcare professional before changing your diet, especially for diabetics. A healthcare professional can give you personalized advice and ensure that oat milk fits well into your meal plan and diabetes management. Additionally, it is recommended to check your blood sugar level regularly and monitor how it responds to the consumption of oat milk in order to make any necessary adjustments.
References
1. Jenkins DJ, Wolever TM, Taylor RH, et al. Glycemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr. 1981;34(3):362–366.
2. American Diabetes Association. (2019). Standards of medical care in diabetes — 2019. Diabetes Care, 42(Suppl. 1), S1-S193.
3. American Academy of Family Physicians. (2019). Added sugars. Family Doctor.
4. American College of Nutrition. (2019). Oats and health. Journal of the American College of Nutrition, 38(5), 473–485.
5. Academy of Nutrition and Dietetics. (2019). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics,119(12), 1970–1980.
