Is better goods oat milk healthy? A Deep Dive into Nutrition and Ingredients

According to a 2024 study, oat milk remains the UK's top-preferred plant-based drink, with sales growing significantly in recent years. The popular Better Goods brand is a prominent player in this market, leading many to ask: is better goods oat milk healthy? The answer depends on specific formulations, ingredients, and your personal dietary needs.

Quick Summary

This article examines the nutritional profiles of Better Goods Original and Extra Creamy oat milks, including macros, fortification, and ingredients. It weighs general benefits like cholesterol support against potential drawbacks like added oils or carbs. Understanding these details helps consumers determine if Better Goods oat milk aligns with their health goals.

Key Points

• Nutritional Variation: Better Goods offers different oat milk products; the Extra Creamy version has more calories, fat, and added oil than the Original, which has some fiber.

• Lower Protein: Both Better Goods oat milks contain only 2g of protein per serving, significantly less than cow's milk.

• Fortification is Key: The oat milks are fortified with calcium, vitamin D, and B vitamins, which is beneficial for bone health and those on plant-based diets.

• High in Carbs: Oat milk is naturally higher in carbohydrates than dairy, and its processing can increase simple sugars, potentially leading to a higher glycemic response.

• Potential for Additives: The Extra Creamy variety contains added oils and gums, which some sensitive individuals may want to avoid for digestive health reasons.

• Heart-Healthy Fiber: The Better Goods Original oat milk contains beta-glucan fiber, which can help lower cholesterol levels.

Understanding the Better Goods Oat Milk Range

When evaluating if Better Goods oat milk is healthy, it's crucial to distinguish between their different products, primarily the Original and Extra Creamy varieties. While both are plant-based and dairy-free, their nutritional and ingredient profiles are not identical. Understanding these differences is key to making an informed choice for your diet.

Nutritional Comparison: Original vs. Extra Creamy

Let's start by looking at the key nutritional differences between Better Goods' Extra Creamy and Original oat milk per standard 1-cup (240ml) serving.

Nutrient	Better Goods Original Oat Milk	Better Goods Extra Creamy Oat Milk	Cow's Milk (2%, USDA)	Note
Calories	100 kcal	140 kcal	~122 kcal	Extra creamy has more fat/calories.
Fat	4g	8g	~4.6g	Extra creamy has significantly more fat.
Protein	2g	2g	~8.1g	Both Better Goods versions are lower in protein.
Carbohydrates	17g	15g	~12g	Oat milk naturally has more carbs than dairy.
Sugar	3g	2g	~12g (lactose)	Better Goods sugar is likely naturally occurring from oats.
Dietary Fiber	2g	0g	0g	Only the Original version retains some fiber.
Fortified Nutrients	Vit D, A, Calcium	Vit D, A, B12, B2, Calcium, Zinc	Vit D, A, Calcium	Fortification varies; check the label.

Key Ingredients and Additives

Beyond the basic macronutrients, the ingredients list tells a more complete story about any processed food. Here's what you can expect in Better Goods oat milk:

• Oats and Water: The fundamental base of both varieties. The way the oats are processed affects the carb-to-sugar conversion, a process called hydrolysis.
• Added Oils: The Extra Creamy version includes high oleic canola and/or sunflower oil to achieve its richer texture. These oils contain monounsaturated fatty acids and are generally safe for most people, but their inclusion makes the product more processed than the Original version.
• Gums and Emulsifiers: Gellan gum is a stabilizer found in the Extra Creamy oat milk. These ingredients, while generally recognized as safe, can cause digestive discomfort like bloating or gas in some sensitive individuals. The Original version lists simpler ingredients, but it's always wise to check for specific additives.
• Fortification: Both Better Goods varieties are fortified, helping to bridge nutritional gaps often associated with plant-based diets, such as providing Vitamin D, Calcium, and B12. This is a significant health benefit, especially for those who consume less dairy. It is important to note that homemade oat milk lacks this fortification.

Health Benefits of Oat Milk

For many, oat milk offers specific health advantages over dairy or other plant-based milks. The primary benefits include:

• Cholesterol Management: Oats contain beta-glucan, a soluble fiber that can help lower total and LDL ("bad") cholesterol levels. This heart-healthy fiber is present in oat milk, though the amount can vary by processing and product type. The Better Goods Original version, for example, lists 2g of fiber per cup, while the Extra Creamy lists 0g, suggesting a significant difference in beta-glucan content.
• Allergen-Friendly: Oat milk is naturally free of lactose, nuts, and soy, making it a safe choice for many with common food allergies or intolerances. However, those with Celiac disease must choose a certified gluten-free product, as oats are often processed in facilities that handle gluten-containing grains.
• Nutrient Fortification: Fortified oat milk can be a good source of essential vitamins and minerals, including Calcium, Vitamin D, and B12, which are crucial for bone health and overall nutrition.

Potential Downsides and Considerations

It's important to consider some potential drawbacks of oat milk, especially heavily processed versions, before deciding if it's the right choice for you.

Carbohydrate Content and Blood Sugar

Oat milk is higher in carbohydrates than cow's milk and some other milk alternatives. During processing, the natural starches in oats break down into simpler sugars, which can lead to a more significant blood sugar spike. For most healthy individuals, this is a minor concern, especially when consumed in small amounts like in coffee. However, for those with diabetes or metabolic resistance, monitoring carb intake is essential. Unsweetened varieties are the best choice to minimize this effect.

Lower Protein Content

Compared to cow's milk or soy milk, both varieties of Better Goods oat milk are low in protein. A single cup provides only 2g of protein, far less than the ~8g in cow's milk. If oat milk is a primary milk replacement, ensuring adequate protein intake from other dietary sources is important, especially for children who need more fat and protein for development.

Processing and Additives

Commercial oat milks are often classified as ultra-processed foods due to the manufacturing process and added ingredients. While the long-term health implications are still being studied, some individuals may prefer less processed foods. For those sensitive to additives, reading the ingredient list for stabilizers and gums is crucial to avoid potential digestive issues. The Better Goods Extra Creamy, for example, includes gellan gum for texture.

For additional information on the health impacts of various food additives, you can visit Verywell Health's article on oat milk drawbacks.

How to Assess Your Oat Milk Choices

When evaluating if Better Goods oat milk is right for you, follow these tips:

• Read the Label: Always check the ingredients list and nutritional information. Compare the Original and Extra Creamy versions to see which aligns better with your dietary goals. Pay attention to added sugars, fiber, and specific additives.
• Consider Fortification: For those reducing or eliminating dairy, choosing a fortified oat milk is crucial for maintaining adequate intake of vitamins and minerals like Calcium, D, and B12.
• Listen to Your Body: If you experience bloating or digestive issues, additives like gums might be the cause. Opt for simpler ingredient lists or try a different brand.
• Context is Key: A splash of oat milk in your daily coffee is different from consuming multiple glasses. The overall context of your diet is more important than focusing on a single ingredient.

Conclusion: A Balanced Perspective

So, is Better Goods oat milk healthy? For many, it can be a valuable part of a healthy diet. It's a great dairy-free option for those with allergies, lactose intolerance, or those following a vegan diet. It's lower in saturated fat than whole milk and often fortified with important nutrients. The Better Goods Original version, in particular, offers a simple ingredient list and some fiber.

However, it's not a direct nutritional substitute for dairy milk due to lower protein content and higher carbs, which can affect blood sugar. The Extra Creamy version adds more fat and thickeners for texture, making it more processed. The healthiest choice depends on your specific needs, diet, and how you plan to use it. By comparing labels, understanding the pros and cons, and considering your dietary goals, you can confidently decide if Better Goods oat milk is a healthy fit for you.

Frequently Asked Questions

Is Better Goods oat milk high in sugar?

Compared to many flavored oat milks, Better Goods Original and Extra Creamy are relatively low in sugar (3g and 2g per serving, respectively), with the sugar being naturally occurring from the oats. However, it's always best to choose unsweetened options if you're monitoring your sugar intake.

Does Better Goods oat milk contain additives like oil and gums?

Yes, the Extra Creamy version of Better Goods oat milk contains vegetable oils (canola and/or sunflower) for richness and gellan gum as a stabilizer. The Original version has a simpler ingredient list, but it's essential to check the label for each specific product.

Is Better Goods oat milk suitable for people with gluten sensitivity?

You must check the label for a 'certified gluten-free' claim. While oats are naturally gluten-free, cross-contamination is common during processing in facilities that also handle gluten-containing grains. Not all commercial oat milk is gluten-free.

Can Better Goods oat milk cause bloating or stomach issues?

For some individuals, especially those sensitive to fiber or food additives like gums and emulsifiers, oat milk can cause bloating or digestive discomfort. If you experience these symptoms, try a different brand with fewer ingredients.

Is Better Goods oat milk a good source of protein?

No, Better Goods oat milk is not a high-protein source. Both the Original and Extra Creamy versions contain only 2 grams of protein per cup, significantly less than the 8 grams found in a cup of cow's milk.

Does Better Goods oat milk contain healthy fiber?

The Better Goods Original oat milk contains 2g of dietary fiber per cup, including heart-healthy beta-glucan fiber. However, the Extra Creamy version has 0g of fiber, as the fiber is filtered out during processing.

How does Better Goods oat milk compare environmentally to dairy milk?

Oat milk generally has a lower environmental impact than cow's milk, requiring less water and land to produce. This makes Better Goods oat milk a more sustainable choice for those with environmental concerns.