Oat milk is "the biggest scam on the planet right now” according to Dave Asprey. He also voices concerns about almond milk's high phytic acid and oxalate content, and its impact on bee populations. It's clear that popular plant-based milks are under scrutiny. Jessie Inchauspé, also known as The Glucose Goddess, has highlighted how your oat milk cappuccino can spike your blood glucose levels. With prominent voices in the health space raising alarms, it may be time to rethink our milk.

Oat milk is out, and almond milk may be as damaging to gut health as it is to bees. Many are switching back to good old cow’s milk, but what about those who don’t do well with dairy? Whether it’s an animal welfare or health-related choice, opting for plant-based milks shouldn’t mean loading up on inflammatory additives.

Milk is an integral part of the diet, often forming the foundation of a day’s meals. From your first coffee of the day to your breakfast smoothie, protein shake, cereal, or oatmeal, the type of milk you choose matters. Beginning your morning with spiked blood sugar from an oat milk latte isn’t exactly a strong start to the day.

On the other hand, pure macadamia milk, with its fat profile linked to improved metabolic health, can set your body—and brain—up for success.

Why Oat Milk is Out

Oat milk has been a favorite milk alternative for a few years now. Its creaminess and mild sweetness taste undeniably delicious in coffee, especially compared to almond milk. Unfortunately, upon turning around the carton and reading the label, it’s apparent that most brands contain a lot more than oats and water.

Hidden Seed Oils in plant-based Milks

The reason oat milk froths so well in a cappuccino is that most contain added seed oils, like canola oil. These oils are high in omega-6 fatty acids, which can be pro-inflammatory and are generally already too high in our modern diet.

Sugar and carbs in Oat Milk

Oat milk naturally has higher levels of carbs and sugars compared to other plant-based milks. For those watching their sugar intake or managing diabetes, this can be a big problem. Regardless of whether you choose an ‘Unsweetened’ option, always check the nutritional labels to see what you're really consuming.

Is Almond Milk Healthier?

Almond milk tends to be low in calories, which many equate to being 'healthy'. But remember, Coke Zero is also low in calories. This shouldn't be your sole metric for health. From additives to anti-nutrients, there are quite a few risks associated with drinking almond milk regularly.

Added gums and stabilizers

Aside from added sugars and seed oils, many commercial almond milks contain added gums and stabilizers, such as guar gum and carrageenan, to improve texture and shelf life. These additives can cause digestive discomfort and long-term health problems. This means choosing unsweetened nut milk does not necessarily mean it’s healthy.

Naturally, an ingredients list with just almonds, water, and perhaps sea salt is a much healthier choice when opting for almond milk. However, the nutrition of almonds surprisingly has its own drawbacks.

Nuts can be high in anti-nutrients

Anyone familiar with Dr. Steven Gundry’s Plant Paradox will know about lectins, and if you follow Dr. Paul Saladino, phytates may ring a bell. Anti-nutrients like phytic acid and lectins can impair gut health and nutrient absorption. Phytic acid binds to essential minerals like iron, zinc, and calcium, making them less available to your body. Lectins can cause digestive issues and contribute to gut inflammation. These compounds can be found in particularly high doses in almond skins, and most almond milks are made from skin-on almonds.

Anti-nutrients are a contentious topic amongst health professionals and for those without sensitive guts, they may not pose a problem. In that case, when opting for almonds as a healthy food, it’s worth noting the low nut content. Most almond milks contain as little as 2% almonds. The rest is water and, often, additives. Essentially, you’re paying a premium for flavored water with minimal nutritional benefits.

What is the Healthiest Nut Milk?

Walk into the trendiest coffee spot, and you're greeted with a menu of milk options longer than your grocery list. Amid the almond, cashew, and even pistachio offerings, one creamy nut milk stands out: macadamia milk.

Biohackers, podcasters, and health gurus have been raving about macadamia nuts, and now their benefits are filtering into the plant-based milk category. Macadamia milk transforms an everyday ‘ingredient’ into a supplement packed with rare Omegas, enhancing the healthy fat profile of any meal or drink.

Why Macadamia Milk stands out

• Most Mediterranean-Style Healthy Fats: Macadamias contain the highest percentage of heart-healthy monounsaturated fats (MUFAs), with the highest percentage compared to other nuts and even avocado. Macadamia oil is richer in MUFAs than olive oil, making it perfect for a Mediterranean-style diet.
• Low Carbs, High Nutrients: Macadamias are the lowest carbohydrate nut, with 33% less than almonds and 50% less than cashews.
• Lowest levels of Anti-Nutrients: Macadamias contain minimal lectins, phytic acid, and oxalates, especially compared with almonds and cashews.

Choose the cleanest ingredient(s)

Choosing minimal ingredients is the way to go when it comes to milk. House of Macadamias launched the first-ever one-ingredient macadamia milk, made of 100% macadamia nuts. No added oils, gums, or sweeteners. When it comes to plant-based milk, it’s as natural as you can get.

Make any meal healthier, on-the-go

You can mix 100% macadamia milk with water in a shaker to create a creamy beverage or blend it straight into coffee, Bulletproof style. Adding it to protein shakes and smoothies is ideal for a boost of healthy fats.

The House of Macadamias milk purée sachets can also be drizzled over breakfasts from oatmeal and yogurt, or used in baking, homemade pestos or tahini to improve the omega 3:6 ratio.

Your Milk Choice Can Dictate Your Day

In the crowded world of milk alternatives, knowing what you’re consuming is crucial. Plant-based milks often come with hidden ingredients and nutritional drawbacks, but 100% macadamia milk stands out as the healthiest choice. Always read the label.

Milk is a foundational part of our diets. Choosing one that reduces inflammation rather than increasing it, controls blood glucose levels instead of spiking them, and supports gut health is a simple yet powerful way to prevent a spiral of unhealthy decisions. Opt for satiating healthy fats and avoid sugar spikes that can cause cravings.

A nutritious plant-based milk, with clean and minimal ingredients, is a strong start to a healthy day. Got Macadamia milk?