Is Oat Drink “Ultra-Processed Junk” Like Soda?

“Ultra-processed junk, just like soda.” This harsh claim has been leveled at oat-based milk alternatives, but is it really fair? Oat drinks have surged in popularity as a plant-based, eco-friendly milk substitute – yet some critics lump them in with sodas and other junk foods. In this comprehensive look, we’ll explore what ultra-processed foods (UPFs) actually are, how oat drinks are made (from simple oats in the field to the foamy latte in your cup), and whether an oat drink powder can truly be considered “ultra-processed junk.” Along the way, we’ll include an easy-to-follow processing flowchart and insights from experts to separate fact from fiction. Let’s dive in.

What Are Ultra-Processed Foods (UPFs)?

“Ultra-processed food” is a term defined by nutrition researchers to describe products that undergo extensive industrial processing and contain ingredients not used in home cooking (think emulsifiers, colorings, flavorings, etc.). According to one definition, UPFs are “the products of industrial processing methods that we cannot replicate at home,” and they include items like carbonated soft drinks, candies, packaged snacks, instant noodles, and mass-produced baked goods source: mdanderson.org. These foods often have long shelf lives, intense flavor profiles, and “are made mostly from substances extracted from foods, derived from food components or synthesized in laboratories”. In other words, they’re far removed from whole ingredients – soda, for example, is basically water with high-fructose syrup, artificial flavors and colors, making it “laden with added sugars and artificial colors and flavoring, placing [it] squarely in the ultra-processed category” source: mdanderson.org.

It’s important to note that “ultra-processed” doesn’t automatically equal “unhealthy” in every case – it’s a broad category. As Cambridge professor Giles Yeo points out, the term covers a spectrum “from [foods] that have been almost completely reconstructed from their base constituents, to otherwise minimally processed foods with a few industrial additives”. For instance, a fast-food candy bar and a fortified whole-grain bread might both count as UPFs by definition, even though their nutritional profiles differ greatly. This breadth has led experts to criticize the term as “poorly defined,” catching many ‘good’ products and standing in the way of innovation”. The key takeaway: processing exists on a continuum – not all processed foods are created equal, and context matters. With that in mind, where do oat-based milks fall on this spectrum?

Oat Milk’s Reputation: Why Call It “Junk Food”?

Oat milk has recently faced scrutiny in the media and by some nutritionists. Critics argue that many commercial oat milks are full of additives and sugars, making them “ultra-processed” and potentially unhealthy. Most widely available oat milks are indeed considered UPFs, often containing a long list of ingredients beyond just oats and water. As nutritionist Kim Pearson notes, many brands “also contain thickeners, stabilisers and even oil” to enhance texture and taste. A typical ingredients list for a store-bought oat drink might include vegetable oil (like sunflower or rapeseed oil for creaminess), gums or stabilizers (to keep the mixture uniform), salt (for flavor), and added vitamins or minerals (for fortification). In fact, one dietitian pointed out that some popular oat milk brands add sunflower oil – a source of omega-6 fats that, when consumed in excess, may promote inflammation.

Beyond additives, there’s the sugar concern. Oats themselves contain carbohydrates that can turn into sugars during processing. Commercial oat milks don’t usually have added sugar, but they undergo enzymatic processes that release the oats’ inherent starches into simpler sugars. This is why oat milk tastes naturally sweet – a cup can have around 3–4 grams of sugar per 100 ml just from the oats. Some have likened oat milk’s sugar effect to drinking a soda, at least in terms of glycemic response. One well-known critique highlighted that the enzymatic processing of oats produces maltose, a sugar with a high glycemic index (GI ~105), potentially causing blood sugar spikes similar to certain sugary drinks. It’s arguments like these that lead detractors to label oat milk “junk food.” In an opinion piece in The Guardian, Dr. Giles Yeo even remarked that from a nutritional perspective “oat milk has a lot of oil and emulsifiers and other additives,” and looking through a certain lens “one might even consider [it] junk food”.

However, context is everything. Comparing plain oat milk to soda is a stretch – nutritionally, oat milk offers fiber and protein (albeit less than dairy or soy milk) and often added calcium or vitamins, whereas soda is essentially empty calories. Even Yeo’s critique was aimed at the perception of health halos, noting the double standard that some “premium” ultra-processed foods avoid scrutiny due to better PR. In reality, an unsweetened oat beverage without excessive additives is a far cry from a fizzy cola. But to understand this better, we need to see how oat drinks are made and how that process compares to truly ultra-processed products.

From Whole Oats to Creamy Drink: Simple Processing Steps

Let’s demystify the journey of oats from the field to the foam in your coffee. Unlike the Frankenstein-like assembly of a soda or candy bar, making a basic oat drink involves a handful of natural steps. Here’s a simplified flowchart of the process, especially for oat drink powder (a dried form of oat milk base):

• Harvest & Clean: Oats are harvested from the field. The grains are dehulled – removing the inedible outer husk – to get the edible oat groat (inner kernel). The groats may be steamed and rolled into flakes or ground into flour for easier processing.

• Mix with Water: The oats (rolled or ground) are mixed with fresh water and milled/blended into a slurry. This creates a thick oat mixture, releasing the oats’ soluble components (like beta-glucan fibers) into the liquid. Any large bran particles might be strained out to improve texture, yielding a smooth “oat base.”

• Enzymatic Hydrolysis: Next, natural enzymes (usually α-amylase) are added to the oat slurry. These enzymes break down the complex oat starches into simpler sugars in a process called hydrolysis. Why add enzymes? This step is crucial – it makes the oat milk naturally sweeter and smoother. Breaking big starch molecules into maltose and other small sugars gives a subtle sweetness without added sugar. It also reduces the thick, slimy texture that raw oat starch can create (ever notice how homemade oat milk can turn out goopy? The enzymes solve that). Importantly, using enzymes is not some weird industrial trick – it’s the same idea as adding lactase enzyme to cow’s milk to make it lactose-free, or even the fact that our own saliva contains amylase to start digesting starch. It’s a “natural, biological magic” that enhances taste and mouthfeel without needing artificial additives.

• Optional Refining: After enzymes do their work, the mixture is typically filtered or centrifuged to remove any remaining insoluble fiber pulp. The goal is a smooth, milk-like liquid. (The leftover oat fiber doesn’t go to waste – it can be used in other products or as animal feed.)

• Gentle Drying: If making a powdered oat drink (like OATENTIK® Oat Drink Powder), the liquid oat concentrate is then gently dried. OATENTIK uses advanced spray-dry technology: essentially, the oat liquid is sprayed into a chamber of warm air, which evaporates the water rapidly and turns the oats into a fine powder. This process is carefully controlled to preserve the nutrients and natural flavor of the oats. The result is a shelf-stable oat powder that can be reconstituted with water on demand. (Spray drying is a common technique to make milk powders and fruit powders, known for locking in nutritional value due to the quick drying time.)

• Pack & Enjoy: The pure oat powder is packaged (in a pouch or tub). To enjoy, you simply mix a scoop of oat powder with water, shake it up, and you’ve got a fresh oat drink ready to pour in your cereal or coffee. No need for refrigeration until it’s mixed.

Figure: Simple Production Flow of Oat Drink Powder vs. Soda

• Oat Powder: Oats (cleaned & hulled) → Mill with water → Enzyme breaks down starch → Strain to obtain oat liquid → Spray dry into fine oat powder → Mix with water to serve.

• Soda: Water → Add large amounts of refined sugar or syrup → Add artificial flavors & colors → Carbonate (add CO₂ gas) → Bottle for sale.

As you can see, the oat process is fairly simple and close to the original ingredient. The only “additive” of note is the enzyme, which doesn’t even remain active in the final product – it’s a processing aid that helps transform the oats in a gentle way. In a clean oat powder product (like OATENTIK), nothing else is added: no sugar, no oil, no gums or stabilizers – just oats, processed into a convenient form. In contrast, a soda requires multiple added chemicals and bears no nutritional resemblance to its origin (sugar beets or corn, for example).

Even when we look at liquid oat milk products, the core process up through enzymatic hydrolysis is largely the same. Where things diverge is after that point: many commercial brands then mix in those extra ingredients (oils, emulsifiers, vitamins) and heat-treat the liquid for safety and shelf life. Let’s examine that in more detail – and how OATENTIK’s approach differs.

Additives and Pasteurization vs. OATENTIK’s Gentle Process

Most ready-to-drink oat milks on supermarket shelves undergo additional steps for stability and longevity. After the base oat liquid is made (oats + water + enzymes, then filtered), manufacturers typically add ingredients for texture, taste, and preservation. Common additions include a bit of vegetable oil (to lend creaminess akin to dairy fat), salt (to enhance flavor), and sometimes vitamins or calcium (to fortify nutrition). For certain “barista” oat milks intended for foaming, producers may also add thickeners or gums (like gellan gum or guar gum) and acidity regulators (e.g. dipotassium phosphate) to help the oat milk froth well and not curdle in coffee. These additives, while safe in small amounts, are part of why store-bought oat milk falls under “ultra-processed” – it’s not just oats and water anymore.

Next comes pasteurization or UHT sterilization. To make the product safe and extend its shelf life, the oat milk is subjected to heat treatment. Many are UHT (Ultra-High Temperature) processed, meaning the liquid is quickly heated to around 135–140 °C and then cooled, killing any microbes. Others are pasteurized at slightly lower temps. According to a food science explainer, “the final product is then sterilised with heat treatments, either with UHT or pasteurisation, to increase shelf life and kill off any bacteria”. The oat milk is also homogenized – forced through high-pressure devices to break the fat into tiny droplets, so that it doesn’t separate (this gives a uniform, creamy texture). Finally, the product is aseptically packaged (in a Tetra Pak or bottle). This lets unrefrigerated cartons last for months on the shelf.

While effective, these extra steps can have downsides. High heat treatment might slightly diminish certain heat-sensitive nutrients and flavors. Added oils and stabilizers, though small in quantity, contribute to the “processed” image and can be unnecessary calories. This is where OATENTIK’s philosophy diverges: by producing an oat powder instead of a ready liquid, they skip the need for preservatives or intensive heat after packaging. The oat concentrate is dried into powder as a preservation method (removing water is one of the oldest natural ways to preserve food). The result is that OATENTIK powder can achieve a long shelf life “without preservatives or refrigeration” source: futurepeaks.fi. There’s no need for UHT or added stabilizers because the product is not prone to spoilage in dry form, and when you mix it fresh, you’re essentially getting freshly made oat milk on the spot.

OATENTIK prides itself on a “precision processing” method that uses gentle enzymatic hydrolysis and controlled spray drying instead of lots of additives. The company describes their approach as preserving the oat’s natural goodness: the enzyme unlocks the oats’ inherent sweetness and creaminess “while keeping the end result simple and pure – a delicious oat drink with all the nutrients intact”. Because no gums or emulsifiers are used, they rely on the powder format and the natural soluble fiber of oats for smooth texture. And because no sugar is added (only the natural maltose from oats), there’s no high sugar load beyond what the grain itself provides. The spray drying is done in a “highly controlled” manner to “turn liquid oat concentrate into a fine, easy-to-mix powder – while preserving its nutrients and natural flavor”. In short, OATENTIK’s product is simply organic oats in a different form, not a cocktail of ingredients.

What about pasteurization? Interestingly, the spray-drying process itself involves heat, but it’s very rapid. Tiny droplets of oat liquid are exposed to hot air for mere seconds – just enough to evaporate water. This quick process minimizes nutrient loss; vitamins, minerals, and proteins aren’t exposed to heat for long, so they remain largely intact. (One might call it a “gentle drying” because it avoids prolonged heating.) Meanwhile, the resulting dryness achieves what pasteurization does: it prevents microbial growth. The powder is essentially sterile enough due to lack of moisture, and stays fresh longer without any preservatives - source: futurepeaks.fi. So, OATENTIK’s gentle hydrolysis and drying achieve safety and stability with less processing steps than the typical liquid factory line.

To visualize the difference, imagine two paths after you get the basic oat extract via enzymes:

• Conventional Oat Milk (Liquid): Oat extract → add oil, salt, vitamins, etc. → homogenize → pasteurize/UHT → package in carton (with preservatives for long shelf life). Rezultat: A carton of oat milk with ~10+ ingredients, heat-treated, ready to drink.

• OATENTIK Oat Powder: Oat extract → (no additives needed) → spray dry into powder → package in pouch. Rezultat: A bag of oat milk powder with 1 ingredient (100% oats). You add water at home for a fresh drink.

Clearly, the second path is simpler and “cleaner” – fewer additives, fewer processing stages. This is why the brand’s tagline emphasizes “no fillers, no added oils, no artificial ingredients – just the smooth, naturally sweet oat drink you deserve”. By taking out the water (literally), they took out the need for the extra junk. It’s worth mentioning that some other emerging products, like certain oat concentrate syrups or DIY oat milk bases, follow a similar philosophy of simplifying what’s in your plant milk. The food industry is evolving to offer options that don’t rely on heavy processing or lots of additives – and oat powders are a prime example.

Expert Opinions: Not All Processing is Bad

Nutrition experts generally agree that diet heavy in ultra-processed junk foods is linked to health issues (obesity, heart disease, diabetes, etc.). However, they also caution against painting all processed foods with the same brush. When it comes to something like an oat drink made mostly from whole oats, many would not equate it with, say, a sugary soft drink or a deep-fried snack cake.

As one research perspective noted, plant-based alternatives can deliver high-quality nutrition despite being technically “ultra-processed.” For example, a study in Advances in Nutrition argued that none of the usual criticisms of UPFs (excess sugar, low protein, lack of nutrients) truly apply to things like soy milk or veggie burgers when compared to their animal-based counterparts. In fact, fortified plant milks often add nutrients (like B12, calcium, vitamin D) that benefit consumers. Dr. Adam Drewnowski of University of Washington has pointed out that the ultra-processed category is so broad that it “catches many ‘good’ plant-based products and stands in the way of innovation”. In other words, just because an oat milk gets tagged as group 4 “ultra-processed” by definition, doesn’t mean it’s unhealthy or should be avoided. It might still be a nutritious choice, especially compared to truly unhealthy foods.

Even the critics in the Guardian articles acknowledge nuance. Professor Yeo, after questioning plant milks’ processing, ultimately emphasized focusing on nutritional content rather than the processing label alone: we should aim for diets high in protein and fiber and low in added sugars and unhealthy fats. By that measure, an unsweetened oat drink (especially one without added oil) can fit into a healthy diet just fine – it provides fiber (beta-glucan) and is low in saturated fat, certainly better than a sugary soda or a frappuccino. Another dietitian, Lindsey Wohlford, uses a rule of thumb: look at the number of ingredients and whether they’re recognizable. “The fewer ingredients, the better,” she says – if something has 3-5 simple ingredients, it’s far less concerning than something with 20 unpronounceable ones. A pure oat powder with essentially one ingredient is about as straightforward as it gets!

Crucially, processing itself isn’t inherently evil. Cooking is processing. Fermenting, drying, pasteurizing – these are all processes humans have used for centuries to make food safer and more digestible. What matters is what’s in the final food and how it affects health. A homemade soup and a canned soup might both be “processed” in that the ingredients were altered by heat, but a homemade soup of beans and veggies is obviously healthier than a canned cream soup full of salt and additives. Similarly, an oat drink derived from whole grains will carry over many of oats’ nutritional benefits (soluble fiber for heart health, some protein, minerals like manganese and magnesium), whereas a cola has essentially no nutrients – just sugar or artificial sweetener. So, calling an oat drink “junk, just like soda” is a flawed analogy.

Conclusion: Is Oat Powder Really “Ultra-Processed Junk”?

After walking through the facts, we can confidently say oat drinks (especially in pure powder form) are not “junk” like soda. Yes, by technical classification many oat milks fall under “ultra-processed” because they are not raw oats – they involve some industrial steps and in many cases a few extra ingredients. But the term ultra-processed encompasses a huge range, and an oat-based beverage is on the healthier end of that range. It’s made from a whole grain, retains natural nutrients, and in the case of products like OATENTIK, contains no additives beyond what the oat itself provides. Comparing it to soda – which is basically sugar water with chemicals – is like comparing a bowl of oatmeal to a bowl of gummy bears.

The simple processing steps for oat powder (hull → enzyme → dry) are a far cry from the complex formulations of true junk foods. As we illustrated, those steps are mostly mechanical or biological processes that preserve the essence of the original food (the oat). In fact, enzymatic hydrolysis and drying are techniques aimed at keeping the product as close to “real food” as possible: the goal is a convenient oat drink “with all the nutrients intact” and “no weird aftertaste” or additives. You’re essentially eating oats, just in a new format. Soda, on the other hand, doesn’t resemble any natural food – it’s a confection of extracted sugars and lab-derived flavors.

For consumers worried about the health aspect: it’s always wise to check labels. If you want to avoid ultra-processed pitfalls, choose oat drinks with minimal ingredients (or make your own). Oat powders like OATENTIK offer a novel solution – since they have zero junk ingredients, they bypass many concerns of processed foods. Plus, mixing up only what you need means no stale carton sitting around and no added preservatives. And if blood sugar is a concern, you can adjust portions or look for products that leave more fiber intact. Some newer oat milk products even avoid straining out all the fiber, keeping the beta-glucan in your cup for a lower glycemic impact (fiber helps blunt sugar spikes).

In the end, moderation and balance are key. Enjoying an oat latte is not equivalent to downing a soda. A naturally processed oat drink can be part of a healthy diet, especially compared to the truly ultra-processed junk foods we know are problematic. So the next time someone quips that your oat milk is “ultra-processed junk, just like soda,” you’ll be armed with the facts: the process behind oat drink powder is simple and gentle, the ingredients are few and natural, and the result retains the goodness of whole oats – nothing like the nutritional black hole of a cola - source: mdanderson.org). In the journey from field to foam, oats manage to keep their soul. Cheers to that, and to informed, mindful sipping!

Sources: All claims and quotes are backed by research and expert commentary, as linked throughout this article for verification and others.

 

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