The Truth About Oat Milk: Sugar, Oils, and Low Protein
Oat milk health risks are now in the spotlight after a major legal ruling and fresh warnings from nutrition experts. Once a niche option for vegans and people with lactose intolerance, oat milk has quickly become a mainstream choice. In the UK alone, almost one in ten glasses of milk consumed today comes from plant-based alternatives.
However, as oat drinks grow in popularity, doctors and dietitians are urging consumers to look more closely at what is actually in their cup.
Supreme Court ruling changes how oat milk can be labeled
Recently, the Supreme Court of the United Kingdom ruled that plant-based products cannot legally be marketed as “milk.” This decision followed a long dispute between dairy producers and oat drink manufacturers.
As a result, companies will likely need to use terms such as “oat drink” or “plant-based drink” instead.
Legal experts say clearer labelling helps consumers make fair comparisons between dairy and non-dairy products, especially since their nutritional profiles differ greatly.
Oat milk vs dairy milk: very different nutrition
Traditional cow’s milk naturally provides high-quality protein, calcium, iodine, and vitamin B12.
By contrast, most oat drinks contain much less protein and depend on added vitamins and minerals to resemble dairy on the label.
A typical commercial oat drink is made mostly of water, with only around 10 per cent oats. Producers also add oils and stabilisers to improve texture and help the drink foam for coffee.
Because of this, many barista-style oat drinks include:
- Added vegetable oils
- More carbohydrates and sugars
- Lower protein than dairy
Health professionals stress that this matters, especially for people who rely on milk as a key nutrient source.
Hidden sugars and oils raise concerns
One of the main oat milk health risks involves blood sugar and cholesterol.
Oat drinks often contain more natural and added sugars than people realise. These sugars can cause quick rises in blood glucose, followed by sharp drops. Over time, repeated glucose spikes may increase the risk of type 2 diabetes and heart disease.
In addition, the oils used to create a creamy texture can add extra fat. While whole oats eaten as porridge can help lower cholesterol thanks to their fiber, processed oat drinks do not offer the same benefit.
Cardiology experts warn that regularly consuming high-fat, frothy oat beverages, especially in large amounts, could contribute to raised cholesterol levels.
What is actually in popular oat drinks?
Although recipes vary by brand, many oat drinks contain:
- Water
- Oats (about 10 per cent)
- Rapeseed or similar oils
- Salt and acidity regulators
- Added calcium, iodine, and vitamins B2, B12, and D
Per 100 ml, an average oat drink provides around:
- 60 calories
- 2.8 g fat
- 7.1 g carbohydrates
- 3.4 g sugars
- 1.1 g protein
That low protein content is one reason clinicians advise caution, particularly for children, older adults, and anyone with higher nutritional needs.
Why many experts recommend soy instead
When comparing plant-based options, many nutritionists point to soy as the most balanced alternative.
A 2025 study from the University of Minnesota found that soy drinks come closest to cow’s milk in overall nutrition.
Soy milk typically offers:
- More protein than oat drinks
- Lower saturated fat
- Fewer carbohydrates
- Natural plant compounds called isoflavones
Research links these isoflavones to possible benefits such as reduced breast cancer risk and healthier ageing.
There has long been a myth that soy affects male hormones. However, large reviews of clinical studies have found no harmful effects in men.
Soy milk has also been consumed safely in many Asian cultures for centuries.
Conclusion
The new labelling rules aim to reduce confusion and help people understand what they are buying. While oat drinks can still fit into a balanced diet, experts advise not treating them as a direct nutritional replacement for dairy.
If you choose oat products, look for:
- Unsweetened versions
- Minimal added oils
- Fortified calcium and B vitamins
Even then, moderation is key.
For those avoiding dairy for medical or personal reasons, many clinicians suggest soy as a stronger nutritional substitute.
Oat milk health risks do not mean you must give it up completely. However, doctors recommend being mindful of sugar, oil content, and low protein levels. As plant-based drinks continue to evolve, informed choices matter more than ever.
Source:Â Inputs from various media SourcesÂ
I’m a pharmacist with a strong background in health sciences. I hold a BSc from Delhi University and a pharmacy degree from PDM University. I write articles and daily health news while interviewing doctors to bring you the latest insights. In my free time, you’ll find me at the gym or lost in a sci-fi novel.
- Health News and Updates,People Forum
- 13 February 2026
- 11:00
