Milk alternatives have exploded in popularity over the past decade.

We’ve all seen how the milk section in the grocery store has grown and grown and grown.

From almond milk, soy milk, pea milk, coconut milk, oat milk, cashew milk, and more, each has its own champions.

Many people have left dairy behind due to lactose intolerance, ethical concerns, environmental worries, or simply because they believe plant milks are “healthier.”

Over at Health As It Ought To Be, I’ve written extensively on both dairy and dairy alternatives.

Certain dairy sources are excellent sources of protein. Still, I also think that my patients who struggle with protein intake or who can’t handle dairy should explore alternative protein sources.

This is what drives so many people toward dairy alternatives.

Oat milk, in particular, has become the trendiest of the trendy substitutes.

It’s creamy, it steams nicely in coffee, it’s naturally dairy-free and nut-free (often), and many versions are fortified with calcium, vitamin D, and other “milk-like” nutrients.

In many ways, oat milk filled the gap that abstaining from dairy created.

But it also introduced new trade-offs, and those trade-offs aren’t often discussed when people simply say “oat milk is better.”

Where Oat Milk and Other Alternatives Fall Short

I don’t dislike milk alternatives, just like I don’t dislike dairy.

But there is nuance when it comes to both, and today I choose to focus on milk alternatives like oat milk and show you where they don’t measure up.

1 – Not A Great Source of Protein:

One of the biggest gaps between oat milk and real dairy is protein content and quality.

Cow’s milk offers about 8 grams of complete protein per cup; the protein in oat milk is usually much lower and often incomplete in terms of essential amino acids.

This is a big deal because if someone relies heavily on oat milk (especially as a primary milk source for children), they may be missing out on vital amino acids essential for repair, immune function, and muscle maintenance.

VeryWellHealth recently published a comparison pointing out that oat milk often provides far less protein than dairy milk, which can impact satiety and nutrition.

Even when oat milks are fortified, the bioavailability of some nutrients (for example, calcium or some minerals) is often less than that of dairy.

So that’s another issue.

Dairy naturally includes not just calcium, but proteins like casein that help with mineral absorption. Anti-nutrients found in grains—phytates, for example—can interfere with absorption.

Now I know some people have issues with casein, which is a perfectly valid reason to avoid dairy, but you can’t go to milk alternatives for protein. Meat would be a far better option for that.

2 – Can Cause Blood Sugar Spikes:

Keeping your blood sugar regulated is one of the best things you can do for your overall health.

And many milk alternatives, and oat milk especially, are often higher in carbohydrates, especially when sweetened.

Problematically, these carbs are often more rapidly digested, contributing to a higher glycemic response.

For people managing blood sugar, this matters.

Some dietitians warn that oat milk can produce glucose spikes more significantly than dairy milk or lower-carb plant milks like unsweetened almond or pea milk. (Hello Lingo+2Health+2)

3 – Additives, Processing, and Not So Awesome Ingredient:

A lot of oat milk products are not just oats + water + fortification.

Many versions include emulsifiers, stabilizers, thickeners, added sugars, flavors, and oils.

These ingredients don’t just alter the glycemic response; they can cause gut distress (especially if someone has gut imbalance), and reduce how “natural” the product really is.

Plus, different brands vary greatly. One source noted that oat milk nutritional content and additives vary so much that choosing among them requires reading labels carefully.

Not to mention that many of these products are treated with all kinds of herbicides before they’re made, and trace amounts of herbicides like glyphosate can be found in these milks.

4 – Environmental Trade-Offs

Yes, oat milk generally has a lower environmental footprint compared to conventional dairy in many metrics: greenhouse gas emissions, water use, and land use are often lower. And I’d argue you could prove it’s worse overall, but I won’t get into that here.

The point is “less bad” doesn’t mean “perfect.”

Some production methods rely heavily on monoculture oat farming, often with high pesticide or herbicide use that I alluded to above.

The pulp by-product from oat milk production (the oat fiber leftover) can become waste if not handled properly.

There’s also the energy and water involved in growing the oats, transporting them, processing, packaging, and shipping.

All those supply-chain steps matter. (Treehugger+1)

Why Real Dairy—When Done Right—Has Its Own Case

I want to point out that real dairy, especially from grass-fed cows, raw milk (where legal and safely handled), or animals raised regeneratively, offers several benefits that plant milks often can’t match:

It’s simply true.

And again, if you have a severe dairy allergy, then I know this doesn’t matter for you. That being said, there are options for people who have mild allergies to enjoy dairy without side effects (A2 milk, raw milk, etc).

Here’s what’s better about dairy.

• Complete, high-quality protein with all essential amino acids.

• Naturally occurring nutrients like calcium, vitamin B12, vitamin A, and certain fats support hormone and immune function.

• Better absorption of certain minerals due to the properties of dairy protein and fat.

• Environmental benefits in some small, regenerative dairy systems: when farming is done properly, with rotational grazing, soil health, lower pesticide input, and integrity, dairy cows can contribute to healthy ecosystems, carbon sequestration, and biodiversity.

• Taste, satisfaction, and satiety: many find dairy more filling, which helps with overall dietary compliance.

So, Should You Skip Oat Milk?

Look, milk alternatives aren’t bad.

They serve many people well: those with lactose intolerance, those avoiding animal products for ethical reasons, allergies, or environmental concerns. Oat milk has its place and some benefits—fiber, creaminess, vegan-friendly options, etc.

But the turn toward oat milk and its momentum needs nuance—the trade-offs around protein, nutrient bioavailability, glycemic response, ingredient quality, and environmental overhead matter. And for many people—especially children, adolescents, the elderly, or those needing protein or muscle maintenance—real dairy from well-raised sources may be a superior choice.

My position is not “one size fits all.” But when you consider diet quality as part of integrative health, real dairy (ideally grass-fed, raw where possible and safe, or from ethically raised animals) deserves serious attention. Before you settle fully into oat milk, it’s worth asking: Are you giving up more than you realize?