Is Oat Milk Really Bad for You? Let’s Clear the Air
If you’ve scrolled through social media recently, you’ve probably seen the debate: “Oat milk spikes your blood sugar!” “It’s basically sugar water!”
As a brand that focuses on plant-based coffee, we wanted to dig into the science, not the clickbait. So let’s talk about what science actually says about oat milk and your health, and why it’s not the villain some people make it out to be.
Yes, Oat Milk Contains Natural Sugars…But That Doesn’t Make It Unhealthy!
Here’s the truth: when oats are turned into oat milk, some of their natural starch breaks down into simpler carbs. That’s why oat milk tastes naturally sweet, even without added sugar.
But does that mean it causes extreme blood sugar spikes? Absolutely not. Research published in the British Journal of Nutrition found that oat-based foods produce moderate glycemic responses, far lower than those of refined carbohydrates like soda or white bread. Another study in PubMed found that oat milk may even help lower LDL cholesterol thanks to its beta-glucans, a soluble fibre known to support heart health.
In other words, yes, oat milk raises blood sugar (like most carbs do), but within a normal, moderate range, and with added health benefits.
Quick fact: Beta-glucans in oats can reduce LDL cholesterol by up to 9% over 4 weeks.
Source: PubMed, 1997 (PMID: 9745107)
2. The Real Issue: Added Sugar & Context
Here’s where people often go wrong. It’s not oat milk itself that’s unhealthy - it’s how it’s made and how it’s consumed. Many commercial oat milks include added sugars or flavour syrups. Those extras can lead to bigger sugar spikes. But when you drink oat milk as part of a balanced meal, with fibre, protein, or fat, your body absorbs it much more slowly.
So, that “oat milk sugar spike” people talk about? It’s more about the brand and timing than the ingredient itself.
Tip: Choose unsweetened oat milk whenever possible, and drink your latte with breakfast or a snack — not on an empty stomach.
3. Oat Milk Is a Win for Sustainability
Even if we set aside nutrition for a moment, oat milk has strong environmental and social advantages.
It’s dairy-free, nut-free, and vegan, making it accessible to more people.
It uses up to 80% less water and generates fewer greenhouse emissions than dairy milk.
And for many in Asia - where up to 90% of adults are lactose intolerant, oat milk isn’t just a wellness choice, it’s a necessity.
That’s why oat milk is more than a “trend”, it’s part of a long-term shift toward conscious, inclusive consumption.
4. How Busy Brew Keeps It Balanced
At Busy Brew, we use oat milk from OATSIDE, chosen for its clean ingredients and creamy texture, not added sugar. Each can of Busy Brew oat milk latte is designed to give you steady, plant-powered energy without the crash. Our canned coffee is dairy-free, lower in sugar, and made for people in Hong Kong who love coffee but care about what goes into their bodies. Because we believe the future of coffee isn’t just about caffeine, it’s about balance, sustainability, and flavour that fits real life.
☕ The Verdict: Oat Milk Isn’t the Enemy
Here’s the takeaway:
Oat milk isn’t “bad for you.” It’s simply misunderstood.
Yes, it has natural sugars. But it also delivers fibre, heart-healthy compounds, and a creamy texture that makes it perfect for coffee lovers.
The key is choosing the right oat milk and drinking it smartly.
So next time you hear someone say oat milk is unhealthy — smile, sip your latte, and know you’ve done your research.