By Dr. Nikita Toshi +2more
Medically reviewed byDr. Nikita Toshi
Last updated: Jun 20, 2024
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Table of Contents
Key Highlights:
- This article explores the nutritional comparison between oat milk and almond milk, two popular plant-based milk alternatives.
- An overview of both oat and almond milk, including how they are made and tasting notes.
- Pros and Cons of both oat and almond milks including nutritional analysis.
- Deep dive into the nutrient density, sustainability, safety considerations and versatility of each.
- A final comparison and verdict on which milk alternative is healthier and better for you.
Introduction
Are you aware of the buzz about oat milk and almond milk? These plant-based milk options have become big stars recently, stepping up from the sidelines of cow’s milk. Ever wondered what makes them tick? This blog has everything you need to know about them. From their unique textures to their nutritional make-up, from their health perks to their eco-footprint—everything is here.
Ready for a detailed look at these beverages? We’ll dissect their nutrition facts, weigh their good and bad sides, evaluate their green credentials and safety concerns.
Did you know?
- Almond milk is low in saturated fat, with only 0.4 grams per 100 grams. source: fdc.nal.usda.gov
- Almond milk is a good source of vitamin E, providing 24% of the recommended daily intake per 100 grams. source: fdc.nal.usda.gov
- Oat milk is naturally lactose-free, making it suitable for individuals with lactose intolerance. source: fdc.nal.usda.gov
- Oat milk contains beta-glucan, a type of soluble fiber that may help lower cholesterol levels. source: fdc.nal.usda.gov
- Oat milk is lower in calories and fat compared to cow’s milk. source: fdc.nal.usda.gov
- Almond milk is naturally lactose-free, making it easier to digest for individuals with lactose intolerance. source: fdc.nal.usda.gov
Oat Milk Overview
Oat milk is a non-dairy option made by blending soaked oats with water and filtering out the pulp. The result is a delicious, creamy drink that’s taken the plant milk world by storm!
How is oat milk made?
Making oat milk is simple. You start by grinding whole oats, stirring them into water, and heating the mix. This process splits the oat starches. The liquid is separated from the oat mush and filtered. The end result? Thick, creamy milk packed with fibres, especially beta-glucans!
Taste and texture
Unlike some plant milks, oat milk boasts a smooth, buttery texture. It’s almost as rich as full-fat dairy milk. As for taste, oat milk is naturally sweet with a subtle oaty aftertaste. That’s why it so popular in creamy dishes.
Almond Milk Overview
Now let’s check out almond milk. This non-dairy favorite has origins dating back to medieval times. It’s made mostly from almonds and water. Its mild texture and slightly nutty flavor have earned it many fans.
How is almond milk made?
How do we make almond milk? First, we soak almonds in water overnight. Next, we drain the almonds and blend them with more water. Finally, we strain the mixture to remove the solids. What remains is a silky, pale milky-white liquid.
Taste and texture
Almond milk has a light, thin consistency with a hint of nuttiness. Unsweetened versions are less calorie-dense. That’s why it’s a hot pick among diet watchers and health buffs.
Let’s take a brief pause to look at a table that sums up the key aspects of oat milk and almond milk:
| Oat Milk | Almond Milk | |
|---|---|---|
| Main Ingredient | Oats | Almonds |
| Making Process | Soaking, Heating, Straining | Soaking, Blending, Straining |
| Taste | Creamy & Sweet | Light & Nutty |
| Texture | Smooth & Thick | Silky & Thin |
Nutritional Composition of Oat and Almond Milk
Though oat milk and almond milk are top-notch non-dairy options, their nutritional profiles can be quite different. These differences matter when picking one over the other.
| Oat Milk per cup (240 mL) | Almond Milk per cup (240 mL) | |
|---|---|---|
| Calories | 120 | 37 |
| Fat (g) | 5 | 3 |
| Protein (g) | 3 | 1.5 |
| Carbs (g) | 16 | 1 |
| Fiber (g) | 2 | 0 |
| Sugar (g) | 7 | 0 |
| Vitamin B12 (μg) | 1.2 | 0.8 |
| Riboflavin (mg) | 0.6 | 0.08 |
| Calcium (mg) | 350 | 422 |
| Phosphorus(mg) | 269 | 73 |
Based on what I have observed, almond and oat milk are popular choices for non-dairy alternatives in India. These plant-based milk alternatives are often chosen by individuals who are lactose intolerant, have dairy allergies, or follow a vegan diet. The consumption of almond milk in India was found to be about 54% as compared to oat milk, which was about 29%.
Dr. Siddharth Gupta, MD
Also Read: Savory Oatmeal: Reinventing the Traditional Breakfast Dish
Health Benefits and Downsides
Apart from being lactose-free and vegan, oat milk and almond milk offer unique health perks tied to their ingredients. However, they aren’t perfect.
Pros and Cons of Oat Milk
Oat milk is tasty and packed with nutrients, making it a great non-dairy milk stand-in, especially for folks allergic to tree nuts.
Pros
- High in fibre: Oat milk has an edge because of its fibre content. Thanks to beta-glucan, a type of soluble fibre, oat milk is heart-friendly. Beta-glucan either avoids absorbing or removes cholesterol from the body.
- Rich in nutrients: Oat milk is high in essential nutrients like vitamin B12, Riboflavin, Calcium, and Phosphorus. These are important for immune function, energy production, bone health, and DNA formation.
Cons
- Can be sugary: Oat milk may contain more sugar. This happens during the malting process, where enzymes split the oat starches. Even unsweetened types may have a touch of sugar.
- Allergy potential: It’s rare, but some people could be allergic to oats. This is particularly likely if oats are grown alongside wheat or cross-contaminated by farm equipment or storage bins.
Pros and Cons of Almond Milk
Almond milk shines because it has fewer carbs. This makes it a good bet for those on a low-carb diet. But if you are allergic to nuts, it’s a no-go.
Pros
- Low in carbs and calories: Almond milk has fewer calories and carbs compared to oat milk. This makes it especially useful for those looking to shed weight or control sugar intake.
- Contains healthy fats: The almonds in the milk supply healthy fats. These fats are kind to your heart and help keep your blood sugar steady.
Cons
- Poor in protein: Almond milk falls short in the protein department. It won’t work if you count your milk as a core protein source.
- Nut allergies: Almond milk isn’t safe for people with nut allergies. Babies under 12 months should not have it as they could potentially react to it.
From what I have observed, a 240ml serving of oat milk contains approximately 130 calories, 24g of carbohydrates, 4g of proteins, and 2.5g of fats. Oat milk can be a suitable option for those looking for a plant-based alternative to dairy milk, providing essential nutrients in a convenient form.
Dr. Rajeev Singh, BAMS
Nutrient Density in Oat and Almond Milk
Almond and oat milk offer different levels of nutrient richness. Almond milk has fewer calories but it also provides less protein, carbs, and fiber. On the other hand, oat milk has more calories but it also provides more of these vital nutrients.
1. Vitamins and Minerals
Fortified almond and oat milks add necessary vitamins and minerals like vitamin D, calcium, and vitamin B12. Yeast extract and spirulina are commonly used to fortify these milks. But not all fortified brands are equal. Some may include thickening agents, artificial flavors, and excessive salt, so buyer beware.
2. Calorie content
Oat milk has about 120 calories per cup, which is almost three times the calories in almond milk. Almond milk has just 37 calories per cup. For those counting calories, almond milk might be a better option.
3. Protein, Fat, and Carbohydrate content
Oat milk leads the protein race with 3 grams per cup. Almond milk trails with 1.5 grams per cup. But cow’s milk leaves them both in the dust with nearly 8 grams of protein per cup. In terms of carbs, oat milk is the clear winner with 16 grams per cup. Almond milk has just one gram per cup. As for fat, almond milk has more than oat milk.
Let’s glance at these figures in a table:
| Oat Milk per cup (240 mL)* | Almond Milk per cup (240 mL)* | |
|---|---|---|
| Calories | 120 | 37 |
| Protein (g) | 3 | 1.5 |
| Carb content (g) | 16 | 1 |
| Fat content (g) | 5 | 3 |
Based on what I have read, a 240ml serving of almond milk typically contains around 59 calories, 6g of carbohydrates, 1g of protein, and 4g of fats. These nutritional values make almond milk a viable option for individuals who are lactose intolerant or follow a plant-based diet.
Dr. Smita barode, BAMS
Sustainability and Impact on the Environment
Both oat milk and almond milk leave a mark on the environment. Here we’ll explore water use, carbon emissions, and energy use in making these milks.
| Oat Milk | Almond Milk | Dairy Milk | |
|---|---|---|---|
| Water Usage | Less | More | Much More |
| CO2 Emissions | Lower | Slightly Higher | Higher |
| Energy Efficiency | High | Fair | Low |
Safety Considerations
Think allergies, additives, and sugar when thinking about safety.
1. Potential Allergies
Some people are allergic to almonds, so there’s a risk with almond milk. Oat milk could indirectly trigger allergies. This happens through possible gluten contamination. Those allergic to gluten need to be careful here and opt for gluten-free options.
2. Additives and Preservatives
Many varieties of oat and almond milk use things like gums to tweak their consistency and shelf life. Usually, these are safe. But studies suggest that eating too much might mess up your digestion. Some almond milk brands use carrageenan, which has links to digestive troubles and gut inflammation.
3. Sugar content
Sugar content in these milks can vary a lot across brands. Unflavored, unsweetened types have very little sugar, but flavored types can be high in sugar. Always read the nutrition label to avoid extra added sugars.
Also Read: Walnut Milk: The Benefits, Uses, and Recipe Guide
Uses of Oat Milk and Almond Milk
| Oat Milk | Almond Milk | |
|---|---|---|
| Cooking and Baking | Ideal | Generally used |
| Coffee and Smoothies | Great for Coffee | Great for Smoothies |
| Other Uses | Cereal, Oatmeal, etc | Cereal, Granola, etc |
Choosing Between Oat Milk and Almond Milk
Choosing between oat milk and almond milk rests mainly on personal taste, dietary needs, and green concerns.
1. Dietary Needs
If you’re trying to lose weight or if you’re diabetic, almond milk might be a good choice due to its low calorie and carb content. But if you’re looking to manage cholesterol or want a filling drink, oat milk wins due to its high fiber content.
2. Personal preferences
The creaminess of oat milk or the nuttier taste of almond milk? Your palatal preference will guide your everyday choice.
3. Environmental concerns
If you’re eco-minded, oat milk wins hands down. It uses less water, land, and emits less CO2 during production.
Quickly recap these factors in a table:
| Oat Milk | Almond Milk | |
|---|---|---|
| Dietary Needs | Fiber is higher, good for Satiety | Fewer Calories and Carbs |
| Personal Preferences | Creamier, Naturally Sweeter | Lighter, subtly Nutty |
| Environmental Concerns | Less Water, Land, and CO2 |
Also Read: The Health Impact: Understanding Organic Milk Benefits
Conclusion
In this blog post, we’ve dove deep into oat milk and almond milk. Both have a rightful place in the dairy-free movement. Both have their strengths. Almond milk wins with fewer calories, oat milk scores with higher fiber.
One thing to note is that neither oat milk nor almond milk reach the protein content of cow’s milk. But you can get calcium, vitamin D, and vitamin B12 from fortified oat and almond milk versions.
We didn’t intend to pit one milk against the other. Rather, we’ve tried to give you a clear picture of the pros and cons of each. Remember, the ultimate goal isn’t to find the ‘best’ milk, but to find the milk that’s ‘best for you’.
Frequently Asked Questions (FAQs)
Is oat milk better for me than almond milk?
Depends. If you’re aiming to lose weight or are diabetic, almond milk with its lower sugar and calorie content might be right for you. On the other side, oat milk is high in fiber and nutrients, which boosts heart health and immunity, and helps muscle grow. Consult a health professional for tailored advice.
What milk is healthiest to drink?
That’s tough to answer. Different types of milk suit different people. Each has its unique set of nutrients and caters to different diet needs or restrictions. The ‘healthiest’ milk is the one that matches your particular health goals.
Is oat milk or almond milk better for lactose intolerance?
Both are. Both oat milk and almond milk do not contain lactose. So, both are safe for folks who are lactose intolerant or choose to avoid dairy.
Which is healthier: milk or oat milk?
Both have different nutritional achievements. Oat milk is as creamy as cow’s milk, but it provides less protein and more sugar. Cow’s milk offers protein and calcium but might trigger allergies. Whether one is ‘healthier’ than the other really depends on your individual health focus and diet plan.
Is oat milk or almond milk better for weight loss?
Oat milk and almond milk both have low calorie options, but almond milk generally has fewer calories, making it a better choice for weight loss. However, the best option depends on individual nutritional needs and preferences.
Is oat milk or almond milk better for cholesterol?
Almond milk is better for managing cholesterol as it contains no cholesterol and is low in saturated fat. Oat milk, while slightly higher in calories, also helps lower cholesterol due to its beta-glucan fiber content.
Is oat milk or almond milk better for diabetics?
Almond milk is generally better for diabetics because it has a lower carbohydrate content and glycemic index compared to oat milk. However, unsweetened varieties of both can be suitable depending on individual dietary needs.
Is oat milk or almond milk better in coffee?
Almond milk tends to blend well with coffee without overpowering its flavor, while oat milk offers a creamier texture and natural sweetness that some prefer. The best choice depends on personal taste preferences and desired coffee experience.
Is oat milk or almond milk lower in calories?
Almond milk is typically lower in calories than oat milk, especially the unsweetened versions. This makes it a better option for those looking to reduce their calorie intake.
Is oat milk lactose-free
Yes, oat milk is naturally lactose-free, making it a suitable option for individuals who are lactose intolerant or allergic to dairy.
Is oat milk keto?
Oat milk is not considered keto-friendly due to its relatively high carbohydrate content. Those following a keto diet might prefer lower-carb alternatives like unsweetened almond milk.
Is oat milk gluten-free?
Oat milk can be gluten-free if made from certified gluten-free oats. However, cross-contamination during processing is possible, so it’s important to check labels for gluten-free certification.
Can babies have oat milk?
Babies under one year old should not have oat milk as a main drink because it lacks essential nutrients found in breast milk or formula. For older infants and toddlers, oat milk can be used occasionally, but it’s important to ensure they receive a balanced diet.
Can oat milk cause bloating?
Oat milk can cause bloating in some individuals due to its high fiber content, which may be difficult for some people to digest. If experiencing bloating or digestive discomfort, it may be helpful to reduce consumption or try alternative milk options.
Can oat milk cause constipation?
Oat milk contains soluble fiber which can help with bowel regularity for some individuals, but excessive consumption may lead to constipation in others. It’s essential to maintain a balanced intake and ensure an adequate fluid intake to prevent constipation.
Can oat milk cause diarrhea?
Oat milk is unlikely to cause diarrhea unless an individual has an intolerance or allergy to oats. However, excessive consumption or sensitivity to certain additives in commercial oat milk could potentially lead to digestive issues in some people.
Can oat milk cause acne?
Oat milk is not a known direct cause of acne, but individuals with dairy sensitivities may find that switching to oat milk helps improve their skin. However, acne can be influenced by various factors, including diet, so it’s essential to monitor how different foods affect your skin.
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