Latest news with #JennaHope
Telegraph
an hour ago
- Health
- Telegraph
Five surprising health benefits of cinnamon
Cinnamon is now stealing the spotlight as one of the most powerful ingredients in your cupboard. With its sweet, woody scent and warm, spicy kick, it's travelled through kitchens from Mumbai to Marrakech, laced through everything from sticky buns to slow-cooked curries. Long prized in traditional medicine and central to Indian and Middle Eastern cuisine, this age-old spice is now being studied for a surprising range of modern-day health benefits, from blood-sugar control to brain health. These effects stem from cinnamon's powerful natural compounds and how you consume it may influence what you get out of it. 'It's been used in a range of different ways. Some people use it as a tincture, some people use it as a tea. Some people use it as a spice in cooking,' says registered nutritionist Jenna Hope. 'When you're consuming it in a number of different ways, there's going to be different bioactive compounds in the different mechanisms.' Here are the five ways cinnamon could support your health – and how to get the most out of it. 1. It may help regulate blood sugar Cinnamon's best-documented benefit is its potential to support blood sugar control, particularly in people with type 2 diabetes. A 2023 study found that regular cinnamon supplementation was associated with improved fasting blood sugar and longer-term glucose markers, suggesting real promise for this store-cupboard spice. 'Supporting blood sugar regulation in those with type 2 diabetes is the most compelling evidence-based health benefit of cinnamon,' says Dr Megan Rossi, founder of the Gut Health Doctor (@theguthealthdoctor). 'Some research shows that it can help to reduce blood glucose post-meal,' adds Hope. 'But some found it had no effect. I think it comes down to the doses and the methods.' The form matters, too. 'Some studies look at it using cinnamon tea, some cinnamon extract, some cinnamon powder,' says Hope. 'They're also looking at a wide range of doses… the largest I saw was around 8g, which is really quite high.' Its effects are thought to come from compounds such as cinnamaldehyde, procyanidins, catechins and MHCP (methylhydroxychalcone polymer), which may mimic insulin activity in the body. As ever, consistency is key. A teaspoon sprinkled into your morning porridge or whizzed into a smoothie is an easy way to reap the benefits, but don't go overboard. Experts generally advise keeping intake under 6g a day. 2. It could support heart health Several studies suggest cinnamon could be more than just a cosy comfort – it might offer real support for your cardiovascular system. This aromatic spice has been shown to help improve cholesterol and reduce blood pressure, particularly in people with metabolic conditions. One 2021 review found that cinnamon supplementation helped lower LDL ('bad') cholesterol, total cholesterol and triglycerides. A more recent 2024 study also suggests that cinnamon may help reduce blood pressure by relaxing blood vessels and easing arterial tension. 'It's been shown to increase HDL, which is high-density lipoprotein – the good cholesterol,' says Hope. She also notes that by improving blood sugar levels over time, cinnamon may offer additional anti-inflammatory benefits when used regularly. 'There do seem to be some potential heart health benefits on blood lipids,' says Dr Rossi. 'But the clinical trials were done in those with type 2 diabetes or prediabetes… we're not able to extrapolate out to a healthy population.' Still, if you're already eating a diet that supports cardiovascular health – think plenty of fibre, healthy fats and plant-based foods – cinnamon may offer a small but useful bonus. Its warming flavour also makes it an easy ingredient to include in everyday meals: try stirring it into a chickpea stew or using it in a spice rub for roasted root vegetables. 3. It's packed with antioxidants Cinnamon doesn't just bring warmth and sweetness – it also delivers a generous hit of antioxidants. These compounds help protect cells from damage caused by oxidative stress, a process linked to ageing, inflammation, and chronic conditions such as heart disease and cancer. Dr Rossi highlights its antioxidant potential, noting key bioactives like 'cinnamaldehyde, procyanidins and catechins (polyphenols), and methylhydroxychalcone polymer (MHCP)' among the compounds that underpin cinnamon's health effects. These protective benefits appear most promising when cinnamon is consumed regularly in small amounts, not as a supplement but simply as part of your usual cooking routine. While cinnamon is often reserved for baking, its aromatic profile works just as well in savoury settings. Try stirring it into a lentil soup, using it to season roast squash or carrots, or pairing it with cumin in a homemade curry powder. Its versatility means it can slot easily into a variety of dishes, sweet or savoury – all while quietly working in your favour. 4. It might help curb cravings and support weight control While cinnamon isn't a magic bullet for weight loss, it might play a small supporting role in metabolic health when used alongside a balanced diet and lifestyle. A 2023 controlled trial looked at a supplement containing Cinnamomum cassia (Chinese cinnamon) and Withania somnifera (ashwagandha) in overweight and obese adults. Those taking the supplement while following a mildly calorie-restricted diet saw a 2.66 per cent reduction in body weight over four weeks, compared with a 1.28 per cent loss in the placebo group. It was well-tolerated, with no significant side effects reported. There's also emerging interest in cinnamon's effect on satiety. A 2023 study found it increased levels of glucagon-like peptide-1 (GLP-1), a hormone that helps regulate appetite and makes you feel fuller after meals. 'Some research found that [cinnamon] can increase GLP-1… but equally, some found no effect,' says Hope. 'I think it's really important just to highlight that we don't know how significant of an effect that is in terms of weight loss.' So while it's far from a slimming aid, cinnamon does offer something that many flavourings don't: warmth and sweetness without added calories or sugar. Try sprinkling it over roasted vegetables or blending it into smoothies for an aromatic twist. 5. It shows early promise for brain health As well as being linked to improvements in some aspects of physical health, cinnamon might have more to offer the brain than you'd expect, early research suggests. A 2023 study found that cinnamon extract improved memory in rats and appeared to protect brain cells from damage. Another 2022 investigation linked cinnamon's phytochemicals to antidepressant and memory-enhancing effects in mice. 'Although there are some animal and test-tube studies suggesting potential benefit on neuroplasticity, memory and even Parkinson's, there haven't been human clinical trials to confirm or refuse this,' says Dr Rossi. 'More research is needed in this area.' Hope adds: 'Some research suggests that cinnamon – specifically the acid components cinnamaldehyde and cinnamic acid – have been associated with an improvement in cognitive function. Additionally, the antioxidant capabilities may have protective effects on brain health; however, again, this depends on the dose and the type of cinnamon.' For now, the findings are intriguing but far from conclusive. Still, cinnamon's broader anti-inflammatory and antioxidant properties may offer gentle support for long-term brain health when used regularly as part of your diet. Which type is best – and how much is too much? Not all cinnamon is created equal. In fact, the type you pick up at the supermarket could make a big difference to its safety and effectiveness. 'There are two main types,' explains Dr Rossi. 'Cassia is more common and has a stronger aroma, but it contains much more coumarin, which can be harmful to the liver in high doses. Ceylon has a milder taste and is considered safer for long-term or high-dose use.' While Cassia is the type most commonly found on supermarket shelves, its higher coumarin content means it should be used more cautiously. Ceylon, sometimes labelled as 'true cinnamon', is typically more expensive and often available in health-food shops or listed by name on packaging, so it's worth checking the label before you buy. The European Food Safety Authority sets a tolerable daily intake of just 0.1mg per kg of body weight. That means even small, frequent amounts of Cassia could tip some people over the recommended limit. Ground cinnamon is also a better option than sticks if you're looking to get the most from it. 'You're consuming more of the bioactive compounds,' says Hope. 'With sticks, it's generally more of an infusion – you're not getting the full compound content.' She adds that while cinnamon is 'generally safe up to around 6g a day', which is roughly two level teaspoons, taking more than 3g long-term could cause issues for some people or interact with certain medications. In particular, it may amplify the effects of antidiabetic drugs like metformin or interfere with how the liver processes other medications. If you're taking regular medication or considering cinnamon supplements, it's best to check with your GP first. Three simple ways to enjoy cinnamon Blend it into your breakfast Stir half a teaspoon into porridge, overnight oats or yogurt for a warming start that doesn't rely on added sugar. 'It's a really good alternative to sugar,' says Hope. 'It provides a little bit of natural sweetness, so you don't need to add so much sugar.' It also pairs well with ground flaxseed or chia for a fibre-rich, blood-sugar-friendly breakfast. Add warmth to savoury dishes Cinnamon's warmth works surprisingly well outside of baking. Try it in stews, tagines or lentil soups, where it complements tomatoes, pulses and root veg. A pinch with cumin and paprika makes a quick, aromatic rub for roasted carrots or chickpeas. Upgrade your smoothies or snacks Blend cinnamon into nut butter or protein shakes for a comforting twist that also helps manage blood-sugar spikes. It also adds flavour and antioxidants to roasted nut and seed mixes –ideal for cooler months or post-gym recovery.
BBC News
6 days ago
- Health
- BBC News
Which Bread be di healthiest to chop?
For many pipo, bread na necessary evil. E be one of di foods wey pipo dey chop pass worldwide. For dis part of di world, e dey act as pairing wit plenti tins but pipo dey like look am wit side eye say e no dey healthy. Infact many pipo wey wan lose weight, di first tin dem go tell demselves na make we comot bread from our diet. But bread get plenti types and while dia be some wey be say get plenti sugar and no dey make pipo gain weight, odas dey wey studies show say dey help reduce Body Mass Index (BMI) and belle fat. Nutritionist Jenna Hope tell BBC Good Food say "different type breads dey linked wit different health benefits". Ultra-processed bread? For di late 1950s, scientists for one of di Chorleywood factory for di UK develop way to produce dough faster dan bifor. Dem add hard fats, addtional yeasts and chemicals like enzymes, oxidants (to strengthen di dough) and emulsifiers (wey go help di oda chemicals combine), bifor dem mix dia ingredients for high speed. Dis new technique make am quicker and cheaper to make bread wit Britain wheat wey get low-protein. Dis extra addition like di emulsifiers give di bread longer shelf life too, wey be why today, dem dey use di Chorleywood method take make 80% of di bread wey we dey chop. Many of di breads wey dey supermarket wey dem dey use di Chorleywood method make dey referred to as Ultra Processed food. Dem no be any exact defination for ultra processed food but many academics advise sat if di food get five or more ingredients plus including ingredients wey you no get inside kitchen, e likely be UPF. Foods wey be UPFs dey normally dey linked wit plenti health conditions but researchers say e no make sense to just join all of dem togeda see as enenmy, dis na bicos of di way di foods dem dey call UPFs dey mix-mix different food groups togeda. Wholegrain bread For you to fit understand wetin we go tok about di bread make we first explain wheat grains give you. Wheat grains get plenti layers, like id germ wey dem dey call di embryo of di wheat; e dey rich in protein, di outeer shell wey dem dey call bran and di starch endosperm wey dey store food for the embryo. For normal bread dem dey only use di endosperm of di grain but di whole grain dey use all di grain wey get polyphenols (a group of chemicals with antioxidant properties), essential nutrients like vitamin E, folate and magnesium, as well as fibre, protein and healthy fats and na wia all im health benefits dey come from. Di health benefits include: Sourdough Sourdough na one of di bread wey dey take long time to bake. BBC Melissa Hogenboom tok say wen she make am, "di entire process from activating my starter - wey be wen you mix am wit flour and water and water for am to wake - to wen I comot di bread from oven, fit take reach 36 hours". Basically ehn, di ingredients for sourdough na flour, salt and water wey dem mix wit sourdough starter (mixture of bacteria and yeast) wey dey act as natural raising agent. Pipo wey don chop am like di taste but e also get health benefits. Healthier White Bread White bread na one of di most popular type of bread for world even though e no get di nutritional value of di wholegrain but researchers dey try change am. Dem don create new wholemeal bread wey tast and look like white bread. Di plan na to enrich di bread wit small peas, beans and various cereals togeda wit di bran and wheat germ wey dem dey comot for white bread flour. but one of di researchers, Catherine Howarth of Aberystwyth University tok for 2024 say na "delicate balancing act". Dis na as di team dey add oda grains wey get plenti nutirients like teff, sorghum and millet plus quinoa. Dem aslo dey reason Green peas and chickpeas for extra protein. Di bread fit take anoda two years bifor e coot. How to choose beta healthy bread
Yahoo
01-07-2025
- Health
- Yahoo
Almond, peanut or cashew: Which nut butter is best for your health?
Britain has gone nuts for nut butters. Back in 2020, sales of peanut butter in this country even outstripped those of jam. Gone are the days where you'd most likely find peanut butter slathered in a sandwich to make up a quick and easy lunch, however. This cheap staple has had a upgrade and is now the star of many trendy dishes, heaped atop acai bowls or mixed into tasty noodle dressings. Muscling in on its territory are butters made from other, more glamorous nuts: almond, pecan, macadamia and the now popular pistachio. A tiny tub of walnut or cashew nut butter in Waitrose or Holland and Barrett might set you back £10, and in Wholefoods in Chelsea, London, you can make your own customised nut butter blend in a hand-churned machine for the small price of £1.19 for 100g. Packed with protein, fibre and healthy fats, it's easy to see why nut butters appeal to the health-conscious among us. But is there really any difference between these stylish new spreads and the good old-fashioned peanut butter in the back of your cupboard? We asked the experts. On the whole, nut butters are very healthy. 'I tend to recommend them a lot to clients,' says nutritionist Jenna Hope. 'They can be a really convenient way to get more nutrients into your diet.' Nut butters are a good source of protein, 'especially for people who are following plant-based or vegan diets,' Hope adds. A 30g serving of peanut butter contains around 8g of protein, roughly the same as that in a large egg. A spoonful this big would also contain nearly three whole grams of fibre. There are many benefits to including a lot of nuts in your diet. Some research indicates that doing so can protect against cancer, Type 2 diabetes and cardiovascular disease, and they are a core part of the MIND diet, which was developed to help stave off dementia. The advantage of nut butters over whole nuts is that 'the blending done to make nut butters means that some of the digestion is done for your system before you actually eat, making those nutrients more readily available,' Hope says. That said, this also makes them more calorific, 'as your body is doing less work to break it down'. 'You need to be mindful of serving sizes when it comes to nut butters, as they contain a significant amount of fat, even though it's healthy fat for the most part,' she adds. 'Moderation is key. If you're having a nut butter on toast or to make a sauce for a noodle dish, I'd use no more than a tablespoon, and if it's going in a curry or on top of a yogurt bowl with lots of other toppings, then a teaspoon is ample.' On that note: not all nut butters are made equal. Some nut butters come with added oils, like palm oil, 'which is high in unhealthy saturated fats,' Hope explains. Others can be heavily salted, with salty foods contributing to high blood pressure. For this reason, 'try to find a nut butter that is a 100 per cent nut, or that only has a small amount of added salt, which I would count as less than 0.08 per cent on the ingredients' list,' Hope advises. Sugary or other flavoured nut butters are best avoided, as they will likely be high in sugar – 'even where they've used agave syrup or coconut sugar, which both sound healthier but aren't necessarily' – and contain added flavourings. Peanut Almond Cashew Hazelnut Walnut Macadamia Pistachio Pecan 91 calories, 7g fat, 4g protein, 1.3g fibre When it comes to protein, peanut butter comes out top, making it 'especially good for people who don't eat meat,' says Hope. It also contains vitamin E, 'which is great for your skin health', as well as a good amount of folate and copper, which help with the production of red blood cells. Though peanut butter is high in fat, 'most of them in an peanut butter free from added oils will be monounsaturated or heart-healthy fats,' Hope says. 'Just be aware of how much you're adding to your meals.' 87 calories, 7.8g fat, 3.1g protein, 1.6g fibre Almond butter has the most fibre of any nut butter, and also has fewer calories, making it a good option for people looking to eat well while restricting their calorie intake. It is also a good source of protein, though it contains marginally less of it than peanut butter, and it's packed with magnesium and calcium. It is more costly than peanut butter, however, and Hope would recommend having whole almonds rather than almond butter, as these contain even more fibre to 'nourish your gut bacteria'. 101 calories, 8.4g fat, 3.2g protein, 0.6g fibre Cashew butter isn't so high in protein, but is packed with healthy fat and B vitamins as well as magnesium, 'which is crucial in more than 600 processes in the body,' Hope says. 102 calories, 9.8g fat, 2.6g protein, 1.5g fibre Hazelnut butter is a good source of vitamin E and B vitamins, as well as folate (crucial to skin and eye health, immune response and the formation of red blood cells, respectively). Just steer clear of mock Nutella butters made with hazelnuts and chocolate, and added sugar, Hope says, unless you're looking for a treat. 98 calories, 9.9g fat, 2.1g protein, 1.2g fibre Walnuts are high in omega-3s, says Hope, which is what makes the nuts powerful for protecting your brain health, an effect observed in many studies. Consuming it in butter form may add to those benefits by making the nutrients more readily available. Bear in mind its high fat content, however, and the fact that it is slightly less protein-rich than some other options. Walnut butter as a niche product is also much more expensive than whole walnuts, 'which are likely just as good for you,' Hope says. 108 calories, 11.4g fat, 1.2g protein, 1.4g fibre Macadamia nuts 'are said to have the best omega-3 to omega-6 ratio, making them excellent for brain health, especially if you don't eat fish,' says Hope. Though they are lower in protein than peanuts, this balance of healthy fats 'means that they have a profile that's very favourable when it comes to reducing inflammation'. If you're struggling to get enough omega-3 into your diet, it may be worth adding a dollop of this spread to your breakfast, though they don't offer the same level as walnuts. 90 calories, 8.3g fat, 2.7g protein, 0.9g fibre Trendy pistachios are packed with beneficial plant compounds, lending their bright green colour, Hope says. This also indicates the presence of antioxidants, though they're also high in potassium (which is good for your muscles, blood pressure and heart) and vitamin B6 (which aids metabolism and boosts your mood and brain function). Just swerve the sugary pistachio creams that have also become commonplace on shelves if you're looking for a healthy add to your breakfast, Hope advises: they look similar but are a very different product. 106 calories, 10.8g fat, 1.4g protein, 1.4g fibre Pecans are naturally sweet, with a rich, nutty taste. They're not quite as high in protein or fibre than other nuts, but having it on your toast or adding a spoonful to smoothies may help to curb your sweet tooth. Which nut butter is healthiest, then? It all depends on what you're looking for, says Hope. Really 'it's best to switch them up when you can, as they all contain different micronutrients and can play a role in adding to the variety in your diet'. But if you're going to pick one, there's no harm in making it peanut. You can always make your own nut butters: it's as easy as 'roasting the nuts and then blending them in a high-speed food processor,' says Hope. But you may not want to spend the time needed. 'If you're time-constrained, you're much better off making yourself a healthy dinner and opting for one of the more minimally processed nut butters in supermarkets.' Meridian's peanut and almond butters are as simple as it gets: both, in their crunchy and smooth varieties alike, are 100 per cent nut. They're also blended into butters with their skins on, retaining more fibre and micronutrients. Aside from almond and peanut, Meridian also makes cashew and hazelnut butter, as well as light and dark tahini (and a range of other flavoured, less healthy nut butters). With no added salt, this range is the best you'll find in mainstream stockists, though Hope notes that many supermarket own brand products are actually sugar-free and oil-free, and either very low-salt or salt-free, and much kinder on your wallet to boot. Pip & Nut's smooth peanut butter contains 99.5 per cent peanuts and 'just a sprinkle' of salt – nothing else. It's the same story for the brand's almond smooth and chunky almond butters. This makes it a winner in Hope's book, though its flavoured sweet and salty products contain agave syrup, coconut oil, and more than just a pinch of salt, at 1 per cent of the total jar. Manilife makes a range of nut butters with different roast strengths, a bit like coffee, providing a range of different flavour options without additives or sugar. Its peanut and almond butters are on the slightly high side when it comes to salt, however, which comes in at 0.9 per cent of each jar, slightly above Hope's safe range. 'Overall though, it's a very good brand. I'd just avoid it if you have high blood pressure or you're concerned about developing it,' she says. Whole Earth has the sort of healthy-looking label and name you might reach for when you see it on the shelves, but it falls far short of some of its rivals when it comes to health. Its smooth peanut butter is just 96 per cent nut, the rest being made up of salt and dreaded palm oil. All this and it costs a pretty penny. It's best swerved, Hope says. 'They are equally healthy,' says Hope. 'Peanut butter is higher in protein, but almonds are higher in micronutrients. It all depends on what you're looking for.' 'Macadamia nut butter and almond butter are both lower in carbs than peanut butter,' Hope says, though it's worth pointing out that all nut butters are low in sugar so long as none has been added to your jar of choice. 'I would say that almond butter is the best alternative to peanut butter,' Hope says, given its high fibre content, but 'the best nut butter is the one that you enjoy the most'. Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
Telegraph
01-07-2025
- Health
- Telegraph
Almond, peanut or cashew: Which nut butter is best for your health?
Britain has gone nuts for nut butters. Back in 2020, sales of peanut butter in this country even outstripped those of jam. Gone are the days where you'd most likely find peanut butter slathered in a sandwich to make up a quick and easy lunch, however. This cheap staple has had a upgrade and is now the star of many trendy dishes, heaped atop acai bowls or mixed into tasty noodle dressings. Muscling in on its territory are butters made from other, more glamorous nuts: almond, pecan, macadamia and the now popular pistachio. A tiny tub of walnut or cashew nut butter in Waitrose or Holland and Barrett might set you back £10, and in Wholefoods in Chelsea, London, you can make your own customised nut butter blend in a hand-churned machine for the small price of £1.19 for 100g. Packed with protein, fibre and healthy fats, it's easy to see why nut butters appeal to the health-conscious among us. But is there really any difference between these stylish new spreads and the good old-fashioned peanut butter in the back of your cupboard? We asked the experts. On the whole, nut butters are very healthy. 'I tend to recommend them a lot to clients,' says nutritionist Jenna Hope. 'They can be a really convenient way to get more nutrients into your diet.' Nut butters are a good source of protein, 'especially for people who are following plant-based or vegan diets,' Hope adds. A 30g serving of peanut butter contains around 8g of protein, roughly the same as that in a large egg. A spoonful this big would also contain nearly three whole grams of fibre. There are many benefits to including a lot of nuts in your diet. Some research indicates that doing so can protect against cancer, Type 2 diabetes and cardiovascular disease, and they are a core part of the MIND diet, which was developed to help stave off dementia. The advantage of nut butters over whole nuts is that 'the blending done to make nut butters means that some of the digestion is done for your system before you actually eat, making those nutrients more readily available,' Hope says. That said, this also makes them more calorific, 'as your body is doing less work to break it down'. The health risks 'You need to be mindful of serving sizes when it comes to nut butters, as they contain a significant amount of fat, even though it's healthy fat for the most part,' she adds. 'Moderation is key. If you're having a nut butter on toast or to make a sauce for a noodle dish, I'd use no more than a tablespoon, and if it's going in a curry or on top of a yogurt bowl with lots of other toppings, then a teaspoon is ample.' On that note: not all nut butters are made equal. Some nut butters come with added oils, like palm oil, 'which is high in unhealthy saturated fats,' Hope explains. Others can be heavily salted, with salty foods contributing to high blood pressure. For this reason, 'try to find a nut butter that is a 100 per cent nut, or that only has a small amount of added salt, which I would count as less than 0.08 per cent on the ingredients' list,' Hope advises. Sugary or other flavoured nut butters are best avoided, as they will likely be high in sugar – 'even where they've used agave syrup or coconut sugar, which both sound healthier but aren't necessarily' – and contain added flavourings. The health benefits of different nut butters per tablespoon Peanut Almond Cashew Hazelnut Walnut Macadamia Pistachio Pecan Peanut Best for protein 91 calories, 7g fat, 4g protein, 1.3g fibre When it comes to protein, peanut butter comes out top, making it 'especially good for people who don't eat meat,' says Hope. It also contains vitamin E, 'which is great for your skin health', as well as a good amount of folate and copper, which help with the production of red blood cells. Though peanut butter is high in fat, 'most of them in an peanut butter free from added oils will be monounsaturated or heart-healthy fats,' Hope says. 'Just be aware of how much you're adding to your meals.' Almond Best for fibre 87 calories, 7.8g fat, 3.1g protein, 1.6g fibre Almond butter has the most fibre of any nut butter, and also has fewer calories, making it a good option for people looking to eat well while restricting their calorie intake. It is also a good source of protein, though it contains marginally less of it than peanut butter, and it's packed with magnesium and calcium. It is more costly than peanut butter, however, and Hope would recommend having whole almonds rather than almond butter, as these contain even more fibre to 'nourish your gut bacteria'.
Telegraph
17-03-2025
- Health
- Telegraph
Is oat milk actually healthy at all?
Where once in a café you would simply need to choose between a flat white, cappuccino or latte, these days, it's all about the milk. Oat, almond, pea, soya, or good old cow's, the options are seemingly endless. And amongst the various plant-based alternatives, the nation has a clear favourite. Oat milk has left behind its competitors and is the UK's most popular non-dairy milk, with around a third of Britons drinking it, according to a 2021 report. The smooth and creamy plant-based alternative has gained a loyal fanbase amongst young people, with the oat milk latte being a favourite, however its appeal extends far beyond. Those who are lactose intolerant, have nut allergies or are simply trying to reduce their dairy intake find the taste and texture of oat milk (undoubtedly the best plant-based alternative to froth for a coffee) impossible to resist. But, as we become increasingly aware of the dangers posed by ultra-processed foods (UPFs), and with many of us prioritising protein-rich and nutritional diets, is oat milk really as healthy as we think? What exactly is oat milk? In its simplest form, oat milk is made from oats and water. The two ingredients are blended together and the solids are strained out. Really, you could easily make a batch at home. However, many packaged variations contain added ingredients such as sweeteners and thickeners to improve the milk's texture, shelf life, and nutritional value. They are also processed and fortified in different ways – all of these components determine how healthy the final product is. 'Some manufacturers will make it from an oat-based syrup,' explains Jenna Hope, a registered nutritionist and author of How To Stay Healthy. 'They'll essentially mill, refine, and process the oats then combine that base with water. Emulsifiers, thickeners, oils, and fortified nutrients are often then added as well.' Unsweetened oat milk contains around 45 calories, 1.4 grams of fat, 0.4 grams of protein, and 6.5g of carbohydrates per 100ml. Is oat milk actually good for you? Many laud the taste and creamy texture of oat milk which is widely viewed as the most pleasant amongst the many plant-based alternatives. It is also free of allergens including lactose, soy and nuts. 'At one point, I think it almost had a 'health halo' over it,' Hope says. 'Actually, it isn't necessarily a health product, and we shouldn't think of it as one, but that doesn't make it terrible for you when consumed in moderation.' Fortified oat milk contains added nutrients such as calcium, vitamin D, B vitamins, and iodine. This means that, despite being more processed, the fortified version is most beneficial for those who do not drink dairy and thus would not gain these vital nutrients in any other way. However, for those who are partial to a splash of oat milk in their tea but still consume other types, Hope says the less-processed versions are still better. Oats contain beta-glucan, a type of soluble fibre that helps lower cholesterol levels and supports heart health, says Rob Hobson, a nutritionist and author of Unprocess Your Family Life. 'It forms a gel in the gut that binds to cholesterol, reducing its absorption and helping to remove it from the body.' However, while oat milk contains some beta-glucan, whole oats provide a more concentrated source when consumed in porridge or muesli or incorporated in other foods such as pancakes or smoothies. What are the downsides? Whilst many agree that oat milk is the tastiest plant-based alternative, its nutritional profile leaves much to be desired. Oat milk is low in protein and contains more carbohydrates and added sugars than cow's milk and its plant-based competitors. A splash of it in a hot drink, or consumed in moderation alongside foods high in protein or fibre, is unlikely to have a big effect. However it has a moderate glycemic index of around 60 (for reference, dairy milk is in the mid-30s) which means it causes a quicker spike in blood sugar compared to other alternatives. Oat milk contains added sugars as a result of processing the oats. The sugars are created when enzymes break down oat starches into simple carbohydrates. These pass into the bloodstream as glucose and can raise blood sugar levels. On average, a cup of oat milk contains around seven grams of added sugar. When consumed in higher volumes (think the daily oat milk latte) it can cause problems, especially for those with diabetes and other sensitivities, Hope explains. 'When I have oat milk in a drink, I tend to have half oat milk and half hot water. Then you're not having so much because the sugars and calories can add up quickly,' Hope explains. Also, the fortified versions – where extra flavourings, thickeners, nutrients and oils are added in – are ultra-processed and can cause inflammation and bloating. This can disrupt the gut microbiome and metabolism. How to read an oat milk label Hobson says that fortified oat milks like Oatly contain added vitamins and minerals that make them a useful swap for cow's milk. However, for those looking for an option with a minimal ingredient list, he suggests trying Plenish. Their organic, unsweetened, gluten-free oat milk contains just water, oats, and sea salt. With 41 calories per 100ml, it is marketed as 'preservative-free', 'seed oil-free', and 'UPF-free'. Hobson adds: 'If you are trying to avoid ultra-processed foods, then you might want to choose oat milks without stabilisers such as gellan gum or guar gum.' Both of these are additives that help to thicken the oat milk, improve its shelf life, and keep the ingredients suspended to avoid sediment compounding at the bottom. Unfortunately, it tends to be that some of the cheaper oat milk options have longer ingredient lists. 'If possible, I'd try to find one that has the basics of oats, water and sea salt and if you're looking for a fortified version, one which contains vitamin D, B vitamins, calcium, and iodine,' Hobson says. Who should avoid it? People with coeliac disease or severe gluten sensitivities should consider avoiding oat milk as, even though some versions are marked gluten-free, there is still a cross-contamination risk. Diabetics and those with insulin resistance or other sensitivities might also consider opting for a different alternative due to its added sugar content. And whilst many oat milks are gluten free, those with coeliac disease or sensitivities should still take care as they may be processed in facilities that also handle gluten products. People with specific nutrition goals, such those who prioritise a high-protein diet might also consider opting for a different type of milk. 'If you rely on milk for protein – whether you do a lot of resistance training, are an older adult, or are a vegan looking for higher-protein options – you may be better off choosing a plant milk such as soya, which has a protein content similar to cow's milk,' Hobson explains. Those following a low-carbohydrate diet or on a weight loss journey might also opt for a lower-calorie, high protein option or an unsweetened oat milk which better aligns with their goals. Because of the low protein content, it is not recommended for children younger than five to solely consume oat milk if they are able to drink dairy. What about the alternatives? 'Nutritionally, I would put oat milk at the bottom of the list, compared to almond, soya, and dairy,' Hope says. 'But taste-wise, I'd absolutely put it at the top.' Dairy and soy milk both provide good levels of protein – with semi-skimmed cows milk containing 3.6g and soya providing 2.4g per 100ml. They are both also rich in calcium and healthy fats. Meanwhile, almond milk provides a lower-calorie option compared to its competitors with around 22 calories per 100ml. It has the highest calcium level of all the nut-based milks and is high in vitamin E, iron, and fibre. Oat milk has the highest glycemic index compared to almond, soy, and dairy milk. 'Dairy, nutritionally, is going to be the best for us in terms of the micronutrients, the protein, and the calcium,' Hope says. She ranks soya in second place, followed by almond, and then finally oat milk. Can you drink it every day? As it's high in carbohydrates and calories, oat milk should be consumed in moderation which means it may not be a wise idea to start every day with a creamy oat milk latte. A Starbucks grande oat latte is the most calorific of the various plant-based options, with around 184 calories, 9.1g of fat, 21g of carbohydrates, 10g of sugar, 3.3g of fibre and just 2.8g of protein. Meanwhile, a grande almond latte is the lowest calorie option at 82, the soya alternative contains a substantial 10.3g of protein, and the coconut option provides a good amount of fibre with 4.8g. 'Not everything that we consume needs to be the healthiest thing for us, as long as we know where the food sits in our balanced diet,' Hope says. 'We don't want to be mistaken and think that oat milk is a super healthy drink, but it tastes great and I personally love an oat milk matcha. We just need to be aware of how much of it we're consuming and how regularly.' Is it really better than cow's milk? The short answer is no. Dairy milk is naturally rich in B vitamins, iodine, calcium, and is higher in protein. In fact, research conducted at the University of Minnesota in 2024 found that most plant-based alternatives do not deliver the same level of nutrition as cows milk. A team within the university's Nutrition Coordinating Centre examined more than 200 plant-based alternatives and compared their nutritional profiles against each other and with cow's milk. A measly 12 per cent of the analysed alternatives offered equivalent or greater levels of the three examined nutrients: calcium, vitamin D and protein. And just 28 of the substitutes had equivalent or superior nutritional content. However Hobson believes it is unwise to view cows milk and oat milk as direct substitutes. 'While both dairy and oat milk undergo some processing, they are fundamentally different foods rather than direct substitutes,' he explains. 'Dairy milk is an animal-derived product with a distinct nutrient profile, whereas oat milk is a plant-based alternative that is often fortified to mimic some of dairy's key nutrients.' So, if you have the luxury of choice when it comes to your morning coffee, it might be wise just to stick with the dairy option, and save the oat milk latte for a special occasion. Top oat milks for health When you're craving a creamy oat milk hit, these are the healthiest options, according to Hope. 1. Plenish Oat 33 calories per 100ml Plenish Oat is simple and organic with just three ingredients – water, oats, and salt, Hope explains. It's less processed compared to other variations, contains gluten-free oats, and has a comparatively healthy nutritional profile with under 40 calories and around 3g of sugar per 100ml. 2. Oatly No Sugars 44 calories per 100ml Oatly No Sugars is fortified and high in iodine – an essential nutrient for our health and metabolism regulation. 'Not all oat milks are fortified with iodine,' Hope says. 'It's so important for thyroid function, particularly for children, and it's one of those nutrients that – when we cut dairy out of the diet – we can often be deficient in.' Oatly No Sugars is high in vitamin D which is vital for maintaining the health of our bones, teeth, and muscles. With around 44 calories and good amounts of vitamin B12 and calcium, Oatly No Sugars is a good choice for those opting for a fortified milk. 3. Alpro Oat No Sugars 40 calories per 100ml Alpro No Sugars is low in calories with 40 per 100ml and is rich in fibre, calcium, and vitamins B2 and D2. It's fortified and is naturally low in fat with no added sugars or sweeteners. However, it doesn't contain iodine. 4. Oatly Skinny 39 calories per 100ml 'It's lower in calories and slightly lower in sugar than some of the other sugar-containing oat milks,' Hope explains. However, it contains an acidity regulator (dipotassium phosphate) which is added to enhance the stability of the milk and ensure it doesn't split when added to coffee or tea. Whilst generally considered safe in moderate amounts, consuming large quantities can lead to stomach discomfort. 5. Alpro Oat Original 44 calories per 100ml Alpro Oat is another low sugar option which contains added calcium and vitamins B2, B12, and D. However it contains ingredients such as sunflower oil and gellan gum which are added to make it creamier and extend its shelf life. This makes it a more processed choice compared to other available options.
