What's Really in Your Oat Milk? Discover the Truth About Added Sugars!

Oat milk has become a popular choice to replace dairy milk, but there's often confusion about its sugar content...

...especially when the label mentions added sugars but the ingredients list is only oats, water and sometimes salt.

Let's dive into what’s going on and help you make the best choice for your health.

The Califia Farms Organic Oat Milk Example

You might come across a label like the one on Califia Farms Organic Oat Milk, which lists only oats, water, and salt as ingredients, yet shows 4g of added sugars. How can this be?

The answer lies in the processing:

• Natural Sugars from Oats: Oats contain natural starches. When making oat milk, manufacturers often use enzymes to break down these starches into simpler sugars, like maltose, to create a sweeter and smoother beverage.
• Labeling Regulations: According to FDA regulations, these sugars must be labeled as "added sugars" because they are formed during processing, even though no external sweeteners are added.

Some companies do this on purpose to keep the ingredients simple but the milk tasting sweeter.

BUT, the great thing is that it's required on the label!

Comparing Different Types of Oat Milk

1. Organic Oat Milk (e.g., Califia Farms):

   • Ingredients: Oats, water, salt.
   • Added Sugars: Result from the enzymatic process.
   • Pros: Minimal ingredients, organic.
   • Cons: Can still have sugars due to processing.

2. Standard Oat Milk with Additives:

   • Ingredients: Oats, water, oil (e.g., sunflower or canola), stabilizers (e.g., gums), vitamins, and minerals.
   • Added Sugars: May or may not have added sugars.
   • Pros: Often fortified with vitamins and minerals.
   • Cons: Contains additives and sometimes added sugars.

3. Sweetened Oat Milk:

   • Ingredients: Oats, water, sugar or sweeteners, plus other additives.
   • Added Sugars: Clearly added during production.
   • Pros: Sweeter taste.
   • Cons: Higher sugar content, additives.

Best Non-Dairy Milk for Coffee if You're Avoiding Sugar

If you’re looking to avoid sugar, here are some of the best non-dairy milk options for your coffee. Oat is creamy but usually higher in sugar:

• Unsweetened Almond Milk: Low in calories and sugar, with a light texture.
• Unsweetened Coconut Milk: Adds a creamy texture and slight coconut flavor.
• Unsweetened Cashew Milk: Creamy and slightly sweet naturally.

And Finally, Top 3 Brands with Only Natural Ingredients and NO Added Sugar:

1. Elmhurst 1925 Unsweetened Oat Milk:

1. • Ingredients: Filtered water, whole grain oats.
   • Added Sugars: None.
   • Pros: Simple, minimal ingredients, no plastic container.

This one is my overall fave! I also like their unsweetened cashew & almond milk.

2. Malk Unsweetened Almond Milk:

1. • Ingredients: Filtered water, organic almonds, Himalayan salt.
   • Added Sugars: None.
   • Pros: Organic, minimal ingredients.
   • Cons: Plastic container.

3. Three Trees Organic Unsweetened Almond Milk:

• Ingredients: Filtered water, organic almonds.
• Added Sugars: None.
• Pros: Organic, pure almond flavor.
• Cons: Plastic container.

Choosing the right oat milk or any non-dairy milk can be confusing, but understanding the labels and processing can help. Always check the ingredients and nutrition facts to find the best option for your dietary needs.

Unsweetened versions with minimal ingredients are the best choice if you’re trying to avoid added sugars and preservatives 🙃