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Issue No. 024 · Milk Swaps
Your Oat Milk Latte Is a Dessert
The milk you switched to has more than double the glycemic index of the one you gave up.
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I switched to oat milk.
Pride does not even cover it. Friends heard about it. My mom got the full speech. It felt like the kind of choice a person who reads labels would make.
My doctor never questioned it. She said dairy was inflammatory. Plant milk was the smarter move, according to her. So I walked into the coffee shop, said “oat milk, please,” and figured I had cracked some kind of code.
That was before the glucose monitor.
I tested three milks in the same cup of black coffee on three consecutive mornings. Every variable stayed the same: beans, time, empty stomach. I poured, I sat, I watched the line on my phone for two hours each time. The milk I gave up won. My so-called upgrade came in last. And the gap was not small.
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🌾
Oat Milk
69
GI Score
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55%
Lower
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🥛
Whole Milk
31
GI Score
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Whole milk has 8 grams of protein and 8 grams of fat per cup. Both slow the speed at which sugar enters your blood. That is why dairy sits at a glycemic index of just 31. Oat milk has less than half that protein. And its main sugar is maltose, which scores 105 on the glycemic index, higher than pure glucose itself. My doctor never mentioned that.
Individual responses vary. GI values are population averages and may not reflect your personal response. This is not medical advice.
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🌾
Oat Milk
69
GI Score
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64%
Lower
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🥛
Almond Milk
25
GI Score
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One cup of unsweetened almond milk carries 1 gram of carbs. Oat milk? Sixteen grams per cup. That is nearly the same carb count as a slice of white bread, poured straight into your morning latte. In other words, choosing almond over oat removes almost all of the sugar from your coffee. The swap takes two seconds at the counter.
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🌾
Oat Milk
69
GI Score
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51%
Lower
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🥛
Soy Milk
34
GI Score
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Soy milk packs 7 grams of protein per cup, almost as much as whole dairy. Protein slows the rate sugar enters your blood. Oat milk has 3 grams of protein and more than four times the carbs. The protein gap is the whole story.
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Here is the part that stays with me. Oat milk is not a health food. It is oat starch that enzymes have turned into liquid maltose during manufacturing. Not a single menu board mentions that. My barista never brought it up in two years of morning orders. And I bet yours has not either.
The milk you were told to give up was doing more for your blood sugar than the one you replaced it with.
You do not need to quit your morning latte. You just need to know what goes in the cup. And that 3 p.m. crash you keep blaming on lunch? Take a hard look at your coffee order.
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Where this comes from: The maltose in commercial oat milk is created during manufacturing when enzymes break down oat starch into simple sugars. Maltose has a glycemic index of 105, which is higher than pure glucose (GI 100). Whole cow’s milk (GI 31), unsweetened almond milk (GI 25), and unsweetened soy milk (GI 34) all fall in the low GI range. Sources: University of Sydney GI Database, Signos, International Tables of Glycemic Index 2021. |
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They told you to quit whole milk.
And sold you liquid sugar.
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★ Welcome to the revolution
Jackie
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