Is it time to ditch oat milk and return to real dairy milk?

Plant-based milks like oat milk and almond milk have been in the news lately.  And not for a good reason.  So many people have flocked to replacing real cow’s milk with either almond milk or oat milk.  I was never a fan of plant-based milks and now there seems to be more concerns about plant-based milk’s “health halo”. 

This week the Daily Mail came out with the headline, Oat milk linked to ANOTHER cancer-causing chemical as people flock back to dairy.  Earlier in October, the Daily Mail had another headline, Additive in oat and almond milk linked to colon cancer”.  Both articles presented information I had not been aware of before.

What is oat milk?

Oat milk is a plant-based, non-dairy milk that is made by soaking oats in water, blending and then straining.  The texture is creamier than cow’s milk with an oatmeal-like flavor.  There are many flavors of oat milk and you can buy it unsweetened or flavored with vanilla or chocolate. 

What is Daily Mail’s concern about oat milk? 

Nutritional value:  This has been one of my main concerns about plant-based milks including oat milk.  Daily Mail notes, “People are ditching it and experts are recommending against it for its lack of nutritional value and highly processed ingredients”.  Why?  “Oat milk tends to have lower amounts of protein and higher amounts of carbohydrates, or sugars, than dairy milk or nut milk.  An average cup of oat milk contains about 4 grams of protein, compared to 8 grams in dairy, soy, or pea milk.”  As for added sugar, one cup of chocolate oat milk can contain 16 grams of added sugar or 64 calories from added sugar.  (For a discussion of the nutritional differences between real dairy milk vs. plant-based milk, see Real dairy or plant-based milks?)  

Chemicals in oat milk:  Daily Mail highlighted two chemicals of concern.  Dr. Maria Abreu at the University of Miami believes the emulsifiers in dairy-free foods are linked to “gut inflammation and disruption of the gut microbiome”.  Daily Mail states, “Chronic inflammation can increase the risk for cancer by damaging DNA. This, they suggested, could put the body at greater risk for developing colorectal cancers.“  Which emulsifiers are of concern?  Common ones include:  “soy lecithin, sucralose, xanthan gum, carrageenan, maltodextrin, and polysorbate”.  A second chemical Daily Mail noted is glyphosate which is a chemical used in herbicides to kill weeds and grasses.   Glyphosate is used in agriculture and sprayed on crops including oats, barley, and corn in order to dry out the crop before harvesting.  WebMD states, “Some studies suggest glyphosate may be linked to cancer.  Others suggest there’s no link.”  In contrast, some studies have found that a nutrient in real dairy may help prevent cancer.  (See:  Can a nutrient in meat and dairy help fight cancer?)  (Note:  Oatly offers an organic product made with 100% organic oats.  Oatly also tests their oat milk to ensure it is free of glyphosate.)  

Are some dietitians and influencers ditching oat milk for real dairy, cow’s milk?

Daily Mail noted that nutritionist, Courtney Swan, has chosen not to drink oat milk.  A TikTok influencer, Steph Robinson, told her followers that oat milk “causes spikes in blood sugar”. This dietitian has never replaced real cow's milk with plant-based milks.  My husband and I still drink real milk at meals.  We do buy organic cow's milk to be free of pesticides, herbicides and hormones.  Cow's milk would also not have any emulsifiers in it. 

Are sales of oat milk down?

AFN says sales of coconut milk are up but sales of oat, soy, and almond milk are down in the U.S.  Oat milk sales had been rising but by 2024 sales fell 1.25% year over year.  Interestingly, “44% of US households purchased plant-based milk in 2023”.   Hopefully, more and more Americans will return to cow’s milk and plant-based milk sales will continue to decline.    

In conclusion, while oat milk has enjoyed a surge in popularity, recent concerns about its nutritional value and potential health risks are prompting many to reconsider its place in their diets.  Real dairy milk continues to be a strong contender, offering higher protein content, a higher quality protein, and a rich source of essential nutrients.  As consumers become more informed, the trend may shift back toward traditional dairy, especially for those seeking a balanced diet and optimal health.  Staying informed and considering all the factors will help you make the best choice.  As for me, I have never preferred plant-based milks and have always chosen the real thing, cow’s milk.  

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