What is Oatly and How Is It Made?
Oatly is a popular Swedish company that produces a range of plant-based products, most famously its oat milk, from water and European oats. To create the creamy, palatable beverage from whole oats, the company uses an enzyme treatment that breaks down oat starch into simpler sugars like maltose. While this process makes the oats drinkable, it also significantly changes their nutritional profile compared to whole oats. Some varieties, particularly the 'Barista Edition,' also include ingredients like rapeseed (canola) oil and stabilizers to improve texture and performance in coffee, which have generated some controversy.
The Health Benefits of Oatly
Despite concerns over processing, Oatly does offer several health advantages, especially when compared to dairy milk for specific dietary needs.
- Fortified Nutrients: Most of Oatly's products are fortified with essential vitamins and minerals, including calcium, Vitamin D, Vitamin B12, and riboflavin, making it a viable alternative for those avoiding dairy.
- Heart Health: Oatly contains beta-glucans, a soluble fiber found in oats that is known for its ability to help lower blood cholesterol levels. Studies have shown regular consumption can contribute to reduced LDL cholesterol.
- Allergen Friendly: Oatly is naturally lactose-free and soy-free, making it a great option for individuals with dairy or soy allergies or intolerances. The US versions are also certified gluten-free.
- Favorable Fat Profile: Unlike full-fat cow's milk, Oatly's fat content is primarily unsaturated, thanks to the addition of rapeseed oil. Swapping saturated fats with unsaturated fats can help maintain normal blood cholesterol.
The Nutritional Drawbacks
To properly answer the question, 'is Oatly healthy,' one must also consider its downsides, which often relate to how the product is processed.
- High Sugar Content: During the production process, the oat's starches are broken down into simple sugars. In the US, this results in some Oatly varieties listing up to 7g of added sugars per cup, even in unflavored versions. This can be a concern for those monitoring their sugar intake or with diabetes, though Oatly does offer unsweetened options.
- Lower Protein: Oatly contains significantly less protein than dairy milk. An 8-ounce glass typically provides only 3-4 grams of protein, compared to 8 grams in the same amount of cow's milk. While most people meet their protein needs through a balanced diet, this difference is worth noting for those relying on milk for a protein boost.
- Processing and Additives: To achieve its rich texture, particularly in Barista editions, Oatly contains added ingredients like rapeseed oil and dipotassium phosphate. While these are approved and generally considered safe, some health advocates raise concerns about the high level of processing and potential inflammatory effects in sensitive individuals.
- Carbohydrates and Blood Sugar: The simple sugars resulting from processing can lead to a higher glycemic load than other plant milks. For those with blood sugar sensitivities, this can be a concern, especially if consumed frequently without balancing protein or fat.
Oatly vs. Cow's Milk vs. Other Plant Milks
To provide context, here is a comparative table of Oatly Original vs. Semi-Skimmed Cow's Milk and other plant-based options based on a typical 240ml (US cup) serving. Note that nutrient values can vary by market and product version.
| Feature | Oatly Original (US) | Semi-Skimmed Cow's Milk | Soy Milk | Almond Milk (Unsweetened) |
|---|---|---|---|---|
| Calories | 120 | 122 | 80 | 30 |
| Protein | 3g | 8g | 7g | 1g |
| Carbohydrates | 16g | 12g | 4g | 1g |
| Sugar | 7g (added) | 12g (natural) | 1g (often added) | <1g (natural) |
| Fat | 5g | 5g | 4g | 2.5g |
| Saturated Fat | 0.5g | 3g | 0.5g | 0g |
| Dietary Fiber | 2g | 0g | 1g | 1g |
| Calcium | 350mg (25% DV) | 300mg (23% DV) | 300mg (23% DV) | 450mg (35% DV) |
How to Assess if Oatly is Healthy for You
Determining whether Oatly fits into a healthy diet depends on individual health goals and context. It is not inherently 'good' or 'bad.' Consider the following points:
- Read the label. Always check the nutritional information for the specific Oatly product you are buying. The 'Unsweetened' varieties have 0g of added sugar, while the 'Barista' and 'Original' versions are much higher.
- Look at your consumption. A small splash in your coffee will have a negligible impact, whereas drinking multiple glasses a day could contribute significant calories and sugar.
- Consider your nutritional needs. If protein is a priority, soy milk or dairy milk might be a better choice. If you need a high-fiber boost and are looking to lower cholesterol, Oatly's beta-glucans offer a clear advantage.
- Think about the bigger picture. A healthy, balanced diet is not defined by one food item alone. For those replacing dairy for environmental or ethical reasons, Oatly provides a fortified, low-saturated-fat option, even with its processed nature.
Conclusion
When asking, "Is Oatly healthy?" the simple answer is that it's a nutritionally mixed bag. On one hand, it's a fortified, dairy-free, soy-free option with heart-healthy beta-glucans and a low saturated fat content. On the other, the processing breaks down complex carbs into simpler sugars, and the final product has less protein than dairy milk and contains additives. For most people, consuming Oatly in moderation as part of a varied diet is perfectly healthy. For those with blood sugar concerns or specific protein goals, opting for an unsweetened variety or a different milk alternative is a better choice. Ultimately, the healthiness of Oatly depends on the individual's dietary context and chosen product version.
A Note on Controversies
Some reports have highlighted Oatly's complex ownership structure, including a minority investment from private equity firm Blackstone, which has been linked to deforestation. These ethical concerns exist separately from the product's nutritional value and are an important consideration for environmentally conscious consumers.
Visit the official Oatly website for detailed product nutritional information.
