Is oat milk good for diabetes?

Oats are well known for their ability to regulate blood sugar levels.

They are rich in soluble fibre, which has been shown in many clinical studies to lower HbA1c by around 0.4 to 0.5%  and fasting glucose by about 0.4 to 0.8 mmol/L in people with type 2 diabetes.

While whole oats have clear, proven benefits for people with diabetes, milk is also a daily staple in many diets.

This naturally raises an important question for anyone managing their blood sugar:
Is oat milk good for diabetes?

Overview

• What is oat milk? 

• Benefits of oat milk?

• Drawbacks of oat milk?

• Best milk for blood glucose control

• So is oat milk good for diabetes? 

• Which milk is the best option for you?

What is oat milk?

Oat milk is made by soaking oats in water, then blending and filtering the mixture to create a smooth, milk-like liquid.

Some manufacturers use enzymatic treatments to break down the natural starches in oats into simpler sugars such as maltose. This helps to improve the drink’s sweetness, texture and creaminess.

However, this process also means that quite a bit of the original fibre and complex carbohydrates found in whole oats are lost or converted.

As a result, oat milk has a different effect on blood sugar than whole oats and tends to raise glucose levels more quickly.

So is oat milk good for diabetes?

Benefits of Oat Milk

• Mild, neutral taste and creamy consistency, similar to cow’s milk.

• Suitable for vegans, and those with lactose intolerance or nut allergies.

• Contains small amounts of dietary fibre (beta-glucan), though much less than whole oats.

• May provide phytochemicals such as avenanthramides, which have anti-inflammatory properties.

• Often fortified with vitamins and minerals such as calcium, vitamin D and B12.

Drawbacks of oat milk

• Lower protein and calcium than cow’s milk unless fortified

• Nutrient losses occur during processing, including some vitamins, minerals and phytochemicals.

• Flavoured or sweetened varieties often contain added sugars, which can raise blood glucose.

• Higher carbohydrate content than other plant milks.

• May vary in texture and stability between brands.

For the best option, choose unsweetened, fortified oat milk to limit sugar spikes and support balanced nutrition.

Best milk for blood glucose control

Now that we've looked at how oat milk is made and how it affects blood sugar, let's explore how it compares with other types of milk.

Different milks have varying effects on blood glucose levels, depending on their carbohydrate, protein and fat content. One of the best ways to understand this is by looking at their Glycaemic Index (GI).

In simple terms, the Glycaemic Index measures how quickly a food or drink raises your blood sugar after you consume it.

Food ranked on a scale from 0 to 100: lower numbers cause a slower, steadier rise in glucose, while higher numbers cause a faster spike.

Foods are ranked on a scale from 0 to 100:

• Low GI (55 or below): Slow, steady release of glucose into the blood.

• Medium GI (56–69): Moderate effect on blood sugar.

• High GI (70 or above): Rapid spike in blood sugar.

Comparison of Milks for Blood Glucose Control

The best options for blood glucose control are unsweetened, fortified soy milk and semi-skimmed or skimmed cow’s milk.

Both have a low glycaemic index and provide a good balance of protein, calcium and nutrients to help keep blood sugar levels steady.

Unsweetened oat milk and unsweetened almond milk can be suitable in moderation, especially for those following plant-based diets. However, oat milk has a higher GI, while almond milk is low in protein.

The milks to limit or avoid are rice milk and coconut milk, as both have a high GI and limited nutritional value for diabetes management.

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So, is oat milk good for diabetes? 

When it comes to blood sugar control, oat milk sits somewhere in the middle. It’s not as blood-sugar-friendly as soy milk or cow’s milk, but it’s a far better choice than sweetened plant milks or rice milk.

Oat milk can be part of a balanced, diabetes-friendly diet if it’s unsweetened, fortified, and consumed in moderation. Pairing it with protein- or fibre-rich foods (for example, adding it to porridge with nuts or seeds) can help to reduce its impact on blood glucose.

Which milk is the best option for you?

There’s no one-size-fits-all answer. The best milk depends on your age, activity level, health goals, preferences and dietary needs.

• For blood glucose control, unsweetened soy milk or semi-skimmed/skimmed cow’s milk are top choices.

• For those with diabetes and kidney disease, unsweetened organic almond milk may be a better option due to its lower protein, potassium and phosphorus content.

• For postmenopausal women, soy milk offers added benefits. Its natural isoflavones may help support heart health, reduce cholesterol levels, and ease menopausal symptoms while keeping blood sugar stable.

Ultimately, the best milk is the one that fits comfortably into your lifestyle and supports your overall health, nutrition and blood sugar goals.

If you’re looking to take the guesswork out of managing your blood sugars, explore how my personalised nutrition support can help you.