What f****** milk am I meant to drink???

22 Oct

If you've spent any time online in the wellness world, you've probably seen heated debates about which milk you should drink. From oat milk to almond milk, soy milk to coconut milk, it seems like everyone has a strong opinion. Unfortunately, much of this conversation is fueled by confusion and fear-mongering from pseudo-wellness influencers.

Let's break down some of the most common concerns about plant-based milks and look at what the evidence actually says.

Myth #1: "Oat Milk Has the Same Impact on Blood Sugar Levels as Coke"

One of the most alarming claims is that oat milk spikes blood sugar levels just like a can of Coke. But is there any truth to this?

Oat milk does contain carbohydrates, and like any carbohydrate-rich food, it can raise blood sugar levels. However, the impact is far from comparable to soda. A typical cup of unsweetened oat milk contains around 16 grams of carbohydrates, with some natural sugars from the oats. Compare this to a 12-ounce can of Coke, which contains 39 grams of sugar, and the difference becomes clear.

Research shows that oat milk has a moderate impact on blood glucose levels, similar to whole grains. Because oat milk contains fiber, it may help slow down the absorption of sugar into the bloodstream compared to sugary beverages. For most people, oat milk can be a nutritious part of a balanced diet without causing dramatic blood sugar spikes.

Myth #2: "Vegetable Oils in Plant Milks Are Pro-Inflammatory and Harmful"

Another concern often raised about plant-based milks is the presence of vegetable oils like canola or sunflower oil, which are added for texture and consistency. Wellness influencers claim these oils are pro-inflammatory and harmful to our health.

While it's true that some vegetable oils are high in omega-6 fatty acids, which in excess may contribute to inflammation, context is important. The small amounts of vegetable oils added to plant-based milks are unlikely to have a significant impact on overall inflammation, especially when consumed as part of a balanced diet. In fact, many studies show that when vegetable oils are used in moderation, they can be part of a heart-healthy diet.

The key is to focus on your overall dietary pattern rather than demonising specific ingredients. If you're concerned about oils, there are also many plant-based milks available without added oils—just check the label.

Myth #3: "Emulsifiers in Plant Milks Are Toxic"

Emulsifiers, like lecithin or gellan gum, are added to plant-based milks to improve texture and prevent separation. Some influencers claim these additives are toxic and should be avoided at all costs.

Current evidence suggests that the emulsifiers used in plant-based milks are safe for consumption. Regulatory agencies, including the FDA and the European Food Safety Authority, have deemed these additives safe when used within recommended limits. While some studies have raised concerns about high doses of certain emulsifiers potentially affecting gut health in animals, the amounts used in plant-based milks are far below those levels.

As with any food additive, moderation is key, but there's no need to fear emulsifiers in plant-based milks based on the evidence we have.

Myth #4: "Added Sugar in Plant Milks Is Harmful"

Added sugar is a hot topic, and many plant-based milks contain some form of sweetener. But how much sugar are we talking about, and is it harmful?

The amount of added sugar in plant-based milks varies widely depending on the brand and flavor. For example, sweetened almond milk can contain around 7 grams of sugar per cup, while unsweetened versions have zero. To put this in perspective, a cup of regular dairy milk contains around 12 grams of naturally occurring sugar (lactose), so a little added sugar in plant milk isn't necessarily excessive.

If you're trying to reduce your sugar intake, it's worth choosing unsweetened versions of plant-based milks. However, a small amount of added sugar isn't harmful in the context of an overall healthy diet.

Myth #5: "They Spray the Soybeans! Is Soy Milk Safe?"

Another common fear is that soybeans used in soy milk are heavily sprayed with pesticides, making soy milk unsafe to drink.

It's true that non-organic soybeans may be sprayed with pesticides, just like many other crops. However, regulatory agencies set strict limits on pesticide residues in food, and soy milk on the market is required to meet these safety standards. If you're concerned about pesticide exposure, you can opt for organic soy milk, which is produced without synthetic pesticides.

Myth #6: "Soy Causes Cancer"

Perhaps the most persistent myth surrounding soy is that it causes cancer, particularly breast cancer. This idea stems from early studies that suggested a link between soy consumption and increased breast cancer risk due to its phytoestrogens, compounds that mimic estrogen in the body.

However, more recent and robust research has shown that soy consumption does not increase the risk of breast cancer. In fact, some studies suggest that soy products may even reduce the risk of breast cancer, particularly in women who consume soy from a young age. Additionally, soy products have been found to improve symptoms of menopause, such as hot flashes, and contribute to heart health.

The flawed studies that sparked fear around soy were based on high doses of isolated soy compounds, not whole soy foods like tofu, tempeh, or soy milk. The evidence now supports that moderate consumption of soy foods is safe and may offer health benefits.

Making an Informed Choice

When it comes to plant-based milks, there's no one-size-fits-all answer. The best choice for you depends on your personal preferences, nutritional needs, budget, and access. The key is to make an informed decision based on evidence-based information rather than falling prey to fear-mongering.

Whether you prefer oat milk, soy milk, almond milk, or another option, plant-based milks can be a nutritious and enjoyable part of your diet. So go ahead and order that Iced Oat Latte you love—no need to fear your milk of choice.

Interested in hearing more?

Oat Milk evidence-based discussion from a Registered Dietitian