Perhaps you’ve never been a fan of skim milk and your family has always preferred whole milk. Should you switch to the original, full-fat version of oat milk?
Whole dairy milk has about 150 calories per cup, while full-fat oat milk has 160 calories per cup—a negligible difference. Additionally, whole milk contains 11 grams of naturally occurring sugars and 12 grams of carbs (no added sugars). Oat milk isn’t the greatest option in this head-to-head comparison due to its 15 grams of carbohydrates and 7 grams of added sugars. If you’re worried about how much sugar you consume, you should know that added sugars can cause a blood sugar surge, turn into fat if you don’t burn them off through exercise, and make you feel hungry.
Both should be used in moderation if your main focus is keeping your fat consumption under control. Plain oat milk includes a little bit more fat than whole dairy milk, at 8 grams (9 grams). In this instance, dairy offers greater protein (8 grams), while an equivalent portion of oat milk only offers 3 grams.
These two choices are serious challengers when it comes to calcium and vitamin D. 25% of the daily necessary calcium intake is provided by full-fat oat milk, and 30% by whole milk. Oat milk provides slightly more of this crucial vitamin (20%) than cow’s milk (15%), which only provides 15% of your daily requirements.
Is oat milk better for you than milk?
A popular choice when prepared as an oat milk latte, oat milk is the newest addition to the non-dairy milk alternative market. It joins other alternatives including almond, coconut, and soy. Oat milk’s viscosity resembles actual dairy milk more than it does other types of milk, but this does not mean that they are nutritionally equivalent—especially when it comes to oat milk.
The nutrient profile of oat milk and dairy milk is one of the biggest and most significant nutritional variances between the two. Compared to dairy milk, oat milk offers fewer nutrients, and the majority of those are fortified. That implies that they are introduced during production rather than developing spontaneously.
Dairy milk specifically contains 13 vital nutrients (protein, calcium, vitamin D, vitamin A, phosphorus, vitamin B 12, riboflavin, pantothenic acid, niacin, zinc, iodine, selenium, and potassium) in each 8-ounce glass; original oat milk only includes five (calcium, vitamin D, vitamin A, riboflavin and iron). Oat milk is supplemented with all nutrients except for iron. Dairy milk is naturally nutrient-rich since the other nutrients are present in addition to the vitamins A and D that are added as supplements.
Dairy milk also has around twice as much protein as oat milk, in addition to generally offering more nutrients. When choosing foods and beverages, it’s vital to keep protein in mind because it helps create lean muscle, and eating enough of it at each meal can make you feel content and full. Oat milk typically has 4 grams of protein per 8 ounces, compared to 8 grams in dairy milk (the quantity of protein in oat milk varies from brand to brand, so it’s necessary to read the label). Additionally, dairy milk is a good source of complete, high-quality protein, so every cup has the full complement of necessary amino acids. Oats are an example of a plant-based protein source that lacks several critical amino acids that human bodies require.
Every 8-ounce glass of dairy milk contains 8 grams of protein, whereas an equivalent amount of oat milk typically contains 4 grams.
Since only milk, vitamin A, and vitamin D are listed as ingredients in real dairy milk, you always know what you’re receiving when you grab for a glass. Between brands, oat milk might differ significantly in terms of nutrients and additives. Since there are no federal regulations governing the fortification of non-dairy milk alternatives, some companies may fortify more while others fortify less. Additionally, some oat milk variations contain more than 10 ingredients, which may include stabilizers and emulsifiers such gellan gum, locust bean gum, and sunflower lecithin. To make an informed decision, it’s crucial to read and contrast ingredient and nutrition labels.
The amount of carbohydrates in dairy milk and oat milk varies as well. Oat milk in its original variants can contain up to 24 grams of carbs per serving, compared to 12 grams in dairy milk. Oat milk comes in a few flavors that also have sugar added. The good news for milk enthusiasts is that conventional white dairy milk has absolutely no added sugar, contrary to what the Dietary Guidelines for Americans advise. Lactose, a sugar that occurs naturally, is the sugar found in white milk.
Here is a comparison of the nutritional value of 8 ounces of regular original oat milk and low-fat (1%) milk[i]:
Is oat milk beneficial for losing weight?
Are you following a tight diet and unsure if oat milk is a good choice for losing weight? There are various factors to take into account when reducing weight, from exercising regularly to eating healthily and following diet plans.
To add nutrients and enhance flavor, oat milk made from plants is a wonderful alternative to dairy milk. Discover the advantages of oat milk for weight loss that are dairy-free.
Is oat milk beneficial for losing weight? Oat milk is beneficial for weight loss since it is a low-fat, low-calorie beverage. Consume in moderation and stay away from sweetened kinds because they add extra sugar and calories.
One must make sure to keep a proper diet full of macro and micro nutrients in order to stay fit and healthy. Although milk is regarded as one of the healthiest components of a balanced diet, cows’ milk is high in fat.
Oat milk is the ideal substitute for a milk-like beverage that is dairy free. In addition, oat milk is recommended for weight loss by a lot of medical professionals.
It is ideal for those who avoid dairy products because it is entirely dairy-free. For answers to frequently asked questions regarding oat milk and how it can aid in weight loss, keep reading.
Does oat milk contain more fat than dairy milk?
According to Mina, oat milk is unquestionably superior to full milk for weight loss.
Unsweetened oat milk, according to her, has roughly half the calories, less than a fourth of the fat, and fewer sugars than full cow’s milk. Oat milk may be a better choice for individuals asking how to lose weight (opens in new tab) because unsweetened oat milk only has 60 calories per cup, compared to roughly 90 for skimmed milk.
According to nutritionist Jessica, oat milk can also aid in weight loss by reducing cravings and hunger.
Because it contains a lot of protein and dietary fiber, she explains, “oat milk tends to make people feel filled for longer, delaying the symptoms of hunger.” This is supported by study from Louisiana State University scientists who found that eating oats regularly can help control our appetite.
Oat milk does not quite measure up when compared to other plant-based alternatives in terms of its ability to aid in weight loss.
According to Mina, “Oat milk is the most calorie-dense and includes relatively significant amounts of carbs, thus it may not be good for individuals on low carb diets.”
Almond milk does really have half as many calories as oat milk. While coconut milk has 45 calories per cup and flax milk has 25 to 60, respectively.
Oat milk has fewer calories than dairy, though.
In general, a few extra calories here and there don’t really matter, but just in case, here are the specifics.
In comparison to almond milk, which has between 30 and 40 calories per cup, unsweetened oat milk has roughly 120 calories per serving.
In instance, a cup of skim milk has 90 calories whereas a cup of whole cow’s milk has 150. Soy milk without sugar has about 70 calories per cup; flax milk ranges from 25 to 60; coconut milk has 45; and pea milk has 70. Check the label once more because it can change.
What kind of milk is best for losing weight?
In the past, people believed that drinking skim milk would help them lose weight because it was fat-free, but research has now disproved this notion.
Considering milk from the standpoint of weight reduction The easy solution to this may be found in the breakdown of calories for those of you who still want to have your morning coffee from your favorite barista guilt-free, or your instant coffee at home, or to add to your healthy breakfast cereal.
The following are the calories for the five most popular milks based on 150ml:
- 93 calories in full-fat cow’s milk
- 55 calories in skim milk
- 80 calories in soy milk
- 67 calories in oatmeal milk
- 26 calories in almond milk
Almond milk is undoubtedly the best option for individuals trying to lose weight because it has the fewest calories.
This is due to the fact that it is created from pulverized almonds and water, with study indicating that only about 14% of the mixture is composed of almonds.
Almond milk contains little protein and calcium, thus it’s crucial to consider alternative calcium and protein sources in your diet.
Why is oat milk so calorie-dense?
Of all the plant-based milk variants, unflavored oat milk offers the most calories and carbs. Even though the sugar in oat milk is natural, it has a lot of carbohydrates.
Which milk has the fewest calories?
You’ll discover that unsweetened almond or cashew milk has the fewest calories. It has much fewer calories than many other options available, with only 25 calories per 8 oz cup.
It’s important to keep in mind that unsweetened almond milk is quite watery, so substituting it for dairy in recipes may not produce the same results.
Does oat milk increase belly fat?
No, is the simplest response to this query. Oat milk doesn’t contain the nutrients your body needs to grow weight, therefore drinking it won’t make you gain weight.
The amount of sugar added to store-bought oat milk would be the main area of disagreement. Buying flavored or sweetened oat milk can work against your attempts to lose weight.
Aside from being low in calories, oat milk is also low in sugar and fat. In fact, oat milk can aid in weight loss if you are following a diet plan.
However, it has an appropriate amount of protein and fiber for your body to lose a few pounds. Oat milk is a rich source of minerals like iron and important vitamins like A, B12, and D in only one cup.
Because the calcium is often added or fortified into the beverage by the producer, oat milk typically has more calcium with nearly no fat than cow’s milk. Oat milk can help your body lose weight rather than gain it since it is high in fiber and protein and low in calories, sugar, and fat. Calcium strengthens the bones.
If I consume oat milk, may I gain weight?
Oat milk is a fantastic milk substitute if you’re attempting to lose weight because it’s low in calories, fat, and sugar but high in protein and fiber.
You’re probably familiar with popular non-dairy milk alternatives like soy, almond, cashew, and coconut milk, but recently, oat milk has become the darling of those who eschew dairy in their diets.
You guys have been missing out if you follow a plant-based diet and haven’t tasted oat milk. It is low in fat and lactose-free, making it ideal for anyone who is lactose intolerant or just prefers to limit their consumption of dairy.
Most significantly, anyone who misses the texture of full-fat milk will be satisfied by the deliciousness of this healthy milk substitute, which has a lovely creaminess.
Can I regularly consume oat milk?
Making dietary decisions that support maintaining our health is a smart move, and picking foods that support protecting our hearts is one of the best examples of this. And if you regularly consume oat milk, you’re in luck because it contains beta-glucan fibers, which some may see as a miraculous component. Regular consumption of beta-glucans has a significant impact on heart health, as demonstrated in a review of the literature published in the International Journal of Biological Macromolecules. This is due to the fiber’s interactions with a number of health factors that influence the risk of cardiovascular disease. In addition to regulating blood sugar, beta-glucans may also maintain or lower cholesterol levels and aid to maintain healthy blood pressure, both of which are risk factors for the emergence of cardiovascular problems.
Additionally, beta-glucans support gut health by interacting with the gut flora. A healthy gut has a significant impact on a number of bodily processes, notably those pertaining to the heart. Take it from registered dietitian Kristin Gillespie: “The FDA has actually recognized a heart-health claim for foods that are rich in beta-glucan.” Don’t just take our word for it; beta-glucans are so healthy.
What makes milk the best substitute?
Since soy milk has a nutrient profile that is quite similar to that of cow’s milk, it has long been the most widely used non-dairy alternative. The best substitute for high-protein milk is this. In comparison to cow milk, which contains 8 grams of protein per cup, soy milk has roughly 7 grams. Look at the nutrition label to determine the amounts of calcium and vitamin D that are added to most brands, but not all. There are flavored kinds of soy milk, such vanilla, as well as lighter and lower-calorie varieties.
Is sugar present in oat milk?
“Oat milk” used to sound like a made-up hipster meal right out of a Portlandia joke, but in recent months it has grown much more authentic. Oat milk is preferred by baristas for use in coffee drinks, environmentalists claim that it may be more sustainable than almond milk, and consumers adamantly maintain that it tastes just as delicious as cow’s milk. While all of these arguments for choosing oat milk are extremely good ones, some of us may be asking whether or not oat milk is any healthier.
It’s difficult to say for sure because everyone has varied dietary demands. Due to the excitement surrounding oat milk, we invited two professional dietitians, Liz Smith, MPH, RD, and Melissa Bailey, MS, RD, LDN, to fill us in on the facts. What they said was as follows:
Oat milk can be made in a few different ways. Some people who make their own oat milk by hand soak rolled or steel cut oats in water, combine them, and then filter the mixture through cheesecloth or a nut milk bag. Other vitamins and minerals are frequently added to commercial oat milk, along with sweeteners and preservatives to extend shelf life.
How does oat milk compare to other dairy alternatives in terms of nutrition?
Though it does have a little bit more fat in comparison to almond milk, oat milk normally doesn’t include much protein or fat. Almond milk has 1 gram of protein and 2.5 grams of fat per serving, compared to 2 grams of protein and 5 grams of fat in one serving of Oatly oat milk. (Fat in food is not necessarily a bad thing. Oat milk is made from a carbohydrate, hence it contains more sugar per serving than other varieties of milk (which gets broken down into a simple sugar). Though you might want to check the label to see if there are any “added sugars,” the majority of the time, it’s just the natural sugar from the oats.
Almost all dairy-free milk substitutes have vitamins and minerals added to them, including calcium, vitamin B12, phosphorus, and vitamin D. You won’t receive any of those vitamins, though, if you produce your own oat milk. This isn’t a big concern, and as long as you eat a balanced diet, it shouldn’t have an impact on your nutritional status, but if you’re devoted to producing your own, you should take it into account.