This week, Finland’s biggest newspaper ran a piece praising oat milk as the “healthier” choice over cow’s milk. Last week, another expert in another, main stream newspaper recommended low-fat, flavoured yogurts. If you’ve felt confused — you’re not alone.
The problem is not you – it’s that we keep getting advice that’s 20 years behind current nutrition science.
Why oat milk sounds healthy — but absolutely isn’t
Oat milk is made by blending oats with water, then filtering it. During that process, the starch in oats breaks down into sugar. That’s why oat milks (even unsweetened ones) raise blood sugar just like juice would. (No science papers needed here, I can back this up by having personally worn a CGM whilst drinking a small carton of unsweetened oat milk. The spike was real, and very steep.) Oat milk is a liquid carb — with very little protein, no fat, and almost no fibre left. That combination drives a quick glucose spike (and therefore also a spike in insulin…) followed by a crash, leaving you hungry and craving for more sugar.
What about cow’s milk?
Cow’s milk contains natural sugars too, but it also has protein and fat to slow down absorption. Full-fat cow’s milk doesn’t send your blood sugar soaring in the same way. If you tolerate dairy, it’s a steadier, more satiating option.
(It’s worth noting that if you’re insulin resistant, prediabetic, or diabetic, cow’s milk can raise your blood sugar — but it’s highly unlikely that cow’s milk is what got you there. Processed foods, sugary drinks, and refined carbs — oat milk possibly among them — are the ones to blame)
The bigger problem with “low-fat” and “flavoured”
We spent decades being told that fat makes you fat. But when fat is removed, something has to replace it — and that’s almost always sugar or starch. So “low-fat flavoured yogurts” are really dessert in disguise. The low-fat trend has left people hungrier, more insulin resistant, and more confused than ever.
What to choose instead
✅ Plain, full-fat yoghurt or Greek yoghurt — add your own fruit if you want flavour.
✅ A splash of milk or cream in coffee if tolerated.
✅ Or unsweetened nut milk (just check it’s not full of gums and additives).
Simple rule: if it spikes your blood sugar, it’s not doing your waistline, metabolic health and energy levels any favours.
Conclusion:
When mainstream nutrition advice keeps pushing “light” products and sugary milk alternatives, no wonder so many people feel like their willpower is broken and that they’re always hungry. Real food, with natural fat and enough protein, wins every single time.