Oat milk caution
I got this caution about oat milk in my email today from https://drbenkim.com/ and thought it prudent to pass it on. I can't find it uploaded to the blog just yet, so I am pasting the email content.
Dr. Ben Kim's Newsletter
February 12, 2024
In regularly reviewing blood work for many longtime contacts, some who use continuous glucose monitors, I've come to the view that it's best to avoid oat milk, even in unsweetened form.
I've consistently observed that when people who regularly drink oat milk go 90 days without it, their A1C level goes down. A1C is a simple blood test that indicates average blood sugar level over the prior 3 months.
Because oat milk is derived from oats, it's naturally high in starch. Without the fiber that it naturally exists with, the starch in oat milk causes unhealthy spikes in blood sugar level.
For those who follow a plant-based diet, unsweetened almond milk is a far healthier choice. If taken in moderation, unsweetened organic soy milk is also a decent choice for most.
People who can tolerate casein and whey without negative effects can also choose the cleanest form of cow's or goat's milk they have access to - organic and unhomogenized is best.
For those who enjoy unsweetened oat milk and don't want to give it up, I suggest having small amounts at a time, ideally just after eating something with a good amount of fiber, as doing so helps slow the pace at which starch in oat milk enters the bloodstream, thereby decreasing stress on the body's sugar-regulating mechanisms.
Being physically active also helps to preserve ideal blood sugar and insulin sensitivity. An ideal approach is to do some strength-promoting exercise before eating a substantial meal, and going for a leisurely walk after eating - strength-promoting exercise primes the skeletal muscles to soak up sugar that enters the bloodstream, while walking after a meal encourages systemic utilization of excess amounts of glucose.
Striving to keep blood sugar within a healthy range, thereby preserving high insulin sensitivity is one of the best ways of protecting against degenerative diseases and promoting longevity. Please consider sharing these tips with loved ones.
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