Determining whether Oatside milk is high in sugar depends on the specific variant and how you define "high." While the brand's popular Barista Blend is low in sugar and contains no added sweeteners, other flavored products have a higher sugar content due to additional ingredients. It is crucial to look beyond the marketing and examine the nutrition label of each individual product to get the full picture.
Oatside Barista Blend: Low in Natural Sugar
Oatside's Barista Blend is the flagship product for many coffee lovers and is specifically marketed as having zero added sugars. The sweetness present in this drink is a natural byproduct of the enzymatic process used to create the oat base. During production, enzymes break down the oats' starches into simpler sugars, such as maltose. The result is a naturally sweet flavor profile without the need for artificial sweeteners or cane sugar. The sugar content for the Barista Blend is 2.8g per 100ml, which is less than the typical 4.0–5.0g per 100ml found in regular cow's milk.
Flavored Oatside Varieties and Added Sugar
Unlike the Barista Blend, Oatside's flavored products, such as their Chocolate Oat Milk, do contain added sugars. For instance, their chocolate variant includes palm sugar to achieve its distinctive taste profile. This addition significantly increases the total sugar content per serving compared to the unflavored version. Consumers who are concerned about sugar intake, especially from added sources, should always check the ingredients list and nutrition facts on the carton, as the health profile of these products will differ from the original blend.
Understanding Natural Sugars vs. Added Sugars
The distinction between natural and added sugars is vital for evaluating Oatside's products. Natural sugars are intrinsically part of the oat base, resulting from the enzymatic process. Added sugars, such as palm sugar in the chocolate variant, are sweeteners included during manufacturing. For those monitoring their sugar consumption, especially individuals managing diabetes, tracking added sugars is particularly important. The presence of either type of sugar can affect blood glucose levels, but added sugars are generally less desirable in a healthy diet.
Oatside vs. The Competition: A Sugar Comparison
Here is a comparison of the sugar content in Oatside Barista Blend against common alternatives. All values represent sugar per 100ml.
| Milk Type | Sugar Content per 100ml | Added Sugar | Notes |
|---|---|---|---|
| Oatside Barista Blend | 2.8g | No | Naturally occurring sugars from the enzymatic process. |
| Dairy Milk | 4.0–5.0g | No | Naturally occurring lactose sugar. |
| Oatly Organic Oat Drink | Varies | No | Contains naturally occurring sugars from oats, no added sugar. |
| Oatside Chocolate Oat Milk | 4.8g | Yes | Includes added palm sugar for flavor. |
| Unsweetened Almond Milk | < 1g | No | Typically one of the lowest sugar options. |
Glycemic Impact and Carbohydrate Content
Oat milk, by its nature, is higher in carbohydrates than many other plant-based milks like almond milk. The starches in oats break down into simple sugars that are absorbed relatively quickly by the body, which can lead to a quicker blood glucose spike compared to dairy milk. While Oatside claims a low glycemic load (GL) for a standard 240ml serving (GL of 8), which indicates a low impact, those managing blood sugar levels should still be mindful of their overall carbohydrate intake.
Other Nutritional Considerations
Beyond sugar, Oatside milk offers several nutritional benefits, particularly in its Barista Blend version. It contains beneficial beta-glucans, a type of soluble fiber known to promote heart health and help lower cholesterol. Oatside milk is also often fortified with calcium to match the levels found in dairy milk. However, it is significantly lower in protein than cow's milk. This means if you are replacing dairy entirely with oat milk, you may need to source your protein from other foods.
Conclusion: Is Oatside Milk High in Sugar?
The answer to the question "Is Oatside milk high in sugar?" is nuanced. The Oatside Barista Blend is not high in sugar and contains no added sugars, making it a lower-sugar option than dairy milk. However, Oatside's flavored products do contain added sugars, which increases their overall sugar content. Consumers should always read the nutrition label to understand the product they are purchasing, particularly those with dietary concerns like diabetes. Overall, Oatside offers a versatile range of products, and making an informed choice is key to fitting it into a balanced diet.
Find out more about plant-based milk health comparisons from Northwestern Medicine
