Is Oat Milk Out For Clear Skin? Here’s What To Sip Instead

A science-backed breakdown of oat, almond, raw, coconut, soy, and dairy milk — affects on your skin, hormones, energy, digestion, and cravings

If you’ve been debating what milk to add to your matcha or coffee in the morning — I’m so happy you’re here.

This is one of the questions I get asked the most, so I thought it was time to break it all down. Because while most people just go with what tastes best (which, valid), no one really talks about how different milk options can affect your body — from your skin to your gut to your energy and mood.

In this post, we’re going deep on oat milk, almond milk, raw milk, conventional dairy, coconut milk, and soy milk. We’ll look at how each one can impact your blood sugar, hormones, digestion, cravings, and overall glow — so you can make a more informed choice that actually supports how you want to feel.

As always, this isn’t about perfection. It’s about learning how to fuel your body in a way that works for you. Take what resonates, leave what doesn’t, and do what makes you feel your best!

Oat Milk

Let’s start with the one everyone’s obsessed with. Oat milk is creamy, trendy, and beloved by baristas everywhere — but it’s one of the worst offenders for blood sugar spikes. Even the “unsweetened” kinds are made from processed oats, which are basically liquid carbs with little to no protein or fat to slow the glucose hit.

What does that mean for you? A short burst of energy, followed by a crash. Cue the cravings. The irritability. The fatigue. Over time, this can lead to inflammation, hormonal imbalance, and — yes — breakouts. Especially jawline or hormonal acne.

Most oat milks also contain seed oils and gums, which can be inflammatory and bloating for sensitive guts. If you love oat milk, look for oil-free, unsweetened versions (like Willa or Three Trees) and pair it with protein or fat.

Best for: Creaminess

Worst for: Blood sugar, skin, and cravings

Almond Milk

Unsweetened almond milk is a classic — and for good reason. It’s naturally low in carbs, low in sugar, and generally gentle on the skin, gut, and hormones. The catch? Most commercial almond milks barely contain almonds. They’re filled with gums, thickeners, and preservatives that can cause digestive irritation.

But when you use a clean version — like MALK, Three Trees, or homemade — it’s a great blood sugar-friendly base that won’t trigger cravings, crashes, or inflammation. It won’t fuel you on its own, but it also won’t mess with you. And that’s a win.

Best for: Balanced energy, clear skin, stable blood sugar

Worst for: Nutrient density unless you choose a high-almond, high-quality version

Raw Milk

This is the quiet luxury of the wellness world — and it comes with nuance.

Raw milk is unpasteurized, unprocessed, and rich in fat-soluble vitamins (A, D, K2), healthy fats, probiotics, and enzymes like lactase — making it more digestible and nutrient-dense than conventional dairy. Its natural balance of fat, protein, and carbs helps stabilize blood sugar, support hormones, and reduce cravings. For some, it’s incredibly nourishing and even skin-supportive.

But it’s not for everyone.

Because it’s unpasteurized, raw milk carries a risk of harmful bacteria if not sourced and handled properly. It’s not legal everywhere, and it’s not recommended for pregnant or immunocompromised individuals. And while many notice improved digestion and fewer breakouts, others still react to dairy in any form — especially with hormonal acne.

If your body tolerates it and you have access to a clean, reputable source, raw milk can be a quiet luxury in your wellness routine. Just know it’s not a miracle for everyone — and that’s okay.

Best for: Those who tolerate dairy and want blood sugar stability, hormone support, and deeper nourishment

Worst for: Acne-prone skin, immune-compromised individuals, or anyone without access to a safe raw source

Conventional Dairy Milk

Conventional milk isn’t what it used to be. Most store-bought options are pasteurized, homogenized, and from grain-fed cows. This means fewer nutrients, missing enzymes, and more potential for inflammation — especially in skin and gut.

Skim and low-fat milks are especially problematic. They tend to spike blood sugar (because they’re all sugar, no fat), increase hunger, and may contribute to acne, puffiness, and GI issues for some.

If you’re choosing dairy, go organic, grass-fed, full-fat. Avoid anything labeled “fat-free” or “low-fat” — it’s not doing your body any favors.

Best for: Protein and calcium

Worst for: Skin, digestion, blood sugar (especially low-fat versions)

Coconut Milk

Coconut milk is creamy, satisfying, and naturally high in healthy fats — especially MCTs, which support brain function and satiety. It’s very low in carbs, so it won’t spike your blood sugar, and it’s naturally dairy-free and nut-free.

Coconut milk is a great option for anyone wanting to stabilize energy, support hormones, and reduce cravings. That said, some people find it a little heavy or mucous-forming in large amounts. And most boxed versions (not canned) contain gums and fillers — so read labels carefully.

Best for: Blood sugar, energy, hormone support

Worst for: Texture or taste preferences, or if you’re sensitive to saturated fats

Soy Milk

Soy milk has protein (about 7g per cup), which makes it unique among plant-based milks. It also has a relatively low glycemic index and doesn’t spike blood sugar the way oat milk does. But not all soy milk is created equal.

Many soy products are made from GMO, highly processed soybeans, and contain phytoestrogens — plant compounds that can mimic estrogen in the body. For some, this can be supportive. For others (especially those with estrogen dominance or hormonal acne), it may be problematic.

If you choose soy, go for organic, non-GMO, unsweetened, and make sure it works for your body. This one is highly individual.

Best for: Plant-based protein

Worst for: Hormonal imbalances, estrogen-sensitive acne, or gut sensitivities

What’s the Best Milk?

If your priority is clear skin, balanced energy, and fewer cravings — here’s what you need to know:

Oat milk: Delicious but spikey. Watch your blood sugar, skin, and energy. And read your ingredients list.

Almond milk: Safe and clean if you pick the right one. Light, easy, and low-inflammatory.

Raw milk: Nutrient-dense, supportive for hormones and skin. Only if you tolerate dairy and source it well.

Conventional dairy: Better than oat, but not ideal. Choose full-fat organic or skip.

Coconut milk: Low carb, high fat, stabilizing. Great in moderation.

Soy milk: Depends on your hormones. Clean protein, but not for everyone.

Steph’s Go-To Milk Strategy

- Almond milk in my matcha or smoothies when I want something light and stable.

- Raw milk when I want nourishment, skin support, or satiety.

- Coconut milk for cozy drinks or hormone-supportive recipes.

- Oat milk… only occasionally, never on an empty stomach, and always paired with protein or fat.

Final Thoughts

Listen to your own body and do what makes you happy!

Let me know what you’re using and how it’s been feeling in your body — I love hearing what’s working for you. And if you’ve been oat milk’s #1 fan but always feel off by 11 a.m.? Try swapping. Your energy (and your skin) will thank you.

Love,

Steph