Avoidable Blood Sugar Trap: Biochemist Advises Against Popular Morning Drink

Some foods are best avoided at breakfast. Experts recommend that you avoid this popular drink in the morning.

Plant based milk alternatives like soy, coconut, almond, and even pea milk are now widely available, with oat milk leading the pack. Once a niche product, oat milk has become a staple in supermarkets and beyond. It's popular not just with vegans but also with those who consume animal products, particularly as a coffee companion. However, one expert warns against starting your day with oat milk.

Jessie Inchauspé, a French biochemist and bestselling author known as @glucosegoddess, regularly highlights blood sugar pitfalls on social media. In one viral post, she compares the effects of a matcha latte made with oat milk versus cow's milk. The results? Oat milk leads to a much higher blood sugar spike.

Why is this? She elaborates: "Oat milk is one of the highest-carb milk alternatives, leading to blood sugar spikes. To avoid this, choose milk with fat and/or protein, like whole milk or unsweetened almond or soy milk."

In a video interview, she explains that "oat milk is made from oats, a starch heavy grain. Drinking oat milk is like drinking 'grain juice,' which spikes blood sugar. By contrast, cow's milk has protein and fat, while unsweetened nut milks have minimal starch, making them better for stable blood sugar."

So what is her advice? Avoid oat milk on an empty stomach. If you love it, consume it after breakfast or pair it with physical activity to minimize spikes.

Blood sugar fluctuations can lead to cravings, fatigue, and even skin issues. Starting the day with a high carb oat milk coffee or sugary toast only worsens this. Making mindful carb choices and balancing them with fats or proteins is key. It is a good idea to have a protein based breakfast which can stabilize blood sugar, keeps you full for longer, boosts energy and supports muscle growth. 

This doesn't mean cutting oat milk entirely, it affects everyone differently and depends on the portion size. Still, swapping your morning oat milk latte for unsweetened almond or cashew milk could help you feel more balanced throughout the day.