Is Oatmeal With Almond Milk Healthy?

Oatmeal is a popular breakfast food for a reason: it’s simple to prepare, soothing, and a fantastic way to fuel up for the day ahead.

This Almond Milk Oatmeal dish is high in both soluble and insoluble fiber, so it will keep you satisfied for hours.

While oatmeal is healthful on its own, what you put in and on it is equally important. Almond milk is a terrific way to give this dish a little extra “indulgence” without adding too much sugar.

Use almond milk as the only liquid for the creamiest results. You may make a lighter version by replacing some of the almond milk with water. In either case, the end outcome will be excellent!

You may also use dairy milk or other plant-based milks like soy, cashew, coconut, or hemp if almond milk isn’t your thing.

Is it healthy to eat oats and almond milk?

Oat milk and almond milk are both calcium, vitamin D, and vitamin A-rich dairy milk replacements. If you have a nut allergy or wish to enhance your vitamin B12 and riboflavin intake, oat milk is the preferable choice.

Add some healthy fat.

Adding healthy fat to your breakfast will boost your fullness and endurance, preventing you from reaching for a snack 30 minutes later. Next time you have oatmeal, try adding a portion of your favorite nut or seed (e.g. slivered almonds, walnuts, pecans, chia seeds, ground flax seed, etc.). Nut butter can alternatively be used in this recipe.

Add some protein. Tips:

  • Instead of water, use milk to make the oatmeal. If you use almond milk, it will provide a lovely flavor but will not significantly enhance the protein content. If you want more protein, use soy milk or supplement with protein powder.
  • When the oatmeal comes out of the microwave, top it with cottage cheese. This is unexpectedly tasty!
  • Toss in an egg! Before microwaving, whisk the egg in and proceed as usual. It will fluff it up! Don’t throw away the yolks, either; they contain all of the fat-soluble vitamins in the egg!

Add some fruit!

Adding a particularly ripe mashed banana to the bowl before adding the oats and milk is one of my favorite methods to make oatmeal taste excellent without adding any sugar. It gives it a great sweet and creamy flavor! I also enjoy adding berries to oatmeal (if frozen, add them before boiling, otherwise after).

Here are a couple of my favorite fruity oatmeal recipes: Cherry Chocolate Overnight Oats, Almond Milk Overnight Oats with Berries, and Chocolate Peanut Butter Overnight Oats with Banana

By the way, this is my favorite (and best) method for slicing bananas for breakfast!

Add some fun spices.

Pumpkin Pie Oatmeal is one of my favorite fall oatmeal dishes. (The recipe calls for making it on the stove, but you can use the microwave instead; just mash the banana instead of slicing it, mix in the rest of the ingredients, and microwave for 2 to 3 minutes.)

What are some of your favorite ways to make oatmeal more flavorful and satisfying? To get you started, here are a few of my favorite regular recipes:

Is it possible to lose weight by drinking oat and almond milk?

Almond milk is a wonderful alternative for anyone trying to lose weight. Almond milk has half the calories of oat milk. Grain-based oat milk may not be the best choice for low-carb dieters; almond milk carbs are also half as much as oat milk carbs.

Is almond milk a good way to lose weight?

Almond milk is the most popular plant milk substitute, and it’s a no-brainer for vegans and lactose intolerant folks. According to Kristin Kirkpatrick, registered dietitian and manager of wellness nutrition services at Cleveland Clinic’s Wellness Institute, it also comes with a bonus. Almond milk has half the calories of cow’s milk, making it a smart choice for those attempting to reduce weight. It also has no cholesterol because it is not derived from animals.

Despite the fact that it can be used in place of cow’s milk in smoothies, oatmeal, and cereal, it is not a nutritional clone of milk.

“Almond milk, unlike dairy and soy milk, is naturally low in protein,” explains Alicia Romano, a registered dietitian at Tufts Medical Center’s Frances Stern Nutrition Center. While a glass of cow or soy milk contains 8 grams of protein, an almond milk glass contains only one gram. That may sound unusual, given that almonds are small ovals of protein, with 6 grams per ounce. However, “The “milk” form is largely water, and the majority of the nutrient-dense almonds are squeezed out. Unless it’s fortified, you won’t get nearly as much calcium.

According to Dr. Julie Lemale, a researcher at Hpital Trousseau in France, almond milk isn’t for everyone. In a study published last year, she found that replacing milk with alternative milk beverages, such as almond milk, in infants under the age of one year could lead to nutritional shortages and growth issues.

Almond milk, on the other hand, is a safe bet if you’re not a baby. If you enjoy the non-sugary version, you may have discovered your ideal non-dairy cereal match.

Is oat milk less fattening than cow’s milk?

“A cup of cow’s milk contains 8 grams of protein, which is around 60% of the recommended dietary requirement (RDA) for toddlers and 40% of the RDA for children. Furthermore, the quality of cow’s milk proteins is excellent, with 20% whey and 80% casein containing all nine essential amino acids.

“Other elements found in cow’s milk include calcium, iodine, and a variety of vitamins,” she says.

Protein and calcium

APD Tania Ferraretto states, “Oat milk has a lower protein content than cow’s milk. Although some manufacturers boost their oat milk, oat milk is naturally low in calcium.”

This isn’t an issue if you eat dairy or add other appropriate sources of protein and calcium in your diet on a daily basis. However, oat milk is not a nutritionally appropriate substitute for persons who require a cow’s milk substitute, such as newborns and children who are allergic to cow’s milk.

Catherine Saxelby, a certified nutritionist with Foodwatch (who refers to plant-based milk as’mylk,’ with a ‘y,’ to distinguish it from mammalian milk from cows, goats, and other animals), believes it should be named oat water rather than oat milk because it contains only about 10% oats on average.

“It’s definitely not for any calcium-required teens in your household unless it’s fortified,” she says.

Fat

Oat milk contains less fat and saturated fat than cow’s milk, which may be a selling feature for people trying to cut down on their fat intake.

However, it’s one of the main reasons why oat milk or even reduced-fat cow’s milk and other plant-based milk replacements isn’t acceptable as a primary milk drink for young children, who require fat to assist fulfill their energy needs for proper development.

Fibre

Oat milk nutritionally outperforms cow’s milk in terms of fiber content, and oats are well-known for being an excellent source of heart-healthy soluble fiber beta-glucan. Is it, then, genuinely a benefit?

It is unquestionably helpful to increase your beta-glucan consumption. According to Dynan, a five-week research in men indicated that consuming around three cups of oat milk daily lowered total blood cholesterol by 3% and “bad” LDL cholesterol by 5%. Another study found that eating 3g of oat beta-glucans per day reduced “bad” LDL blood cholesterol by 57% on average.

“Beta-glucan may also aid in increasing feelings of fullness and lowering blood sugar levels following a meal,” she adds.

“Some oat milks do provide beta-glucan, a fiber that can help lower blood cholesterol and glucose levels,” explains Ferraretto.

“However, rolled oats, oat bran, and barley are other dietary sources of beta-glucan,” she says.

Saxelby concurs. “If you’re looking for beta-glucan, you’re better off eating more rolled oats porridge for breakfast, for example or baking with oats or oat bran.”

Sugar

We found no additional sugar in any of the commercial oat milks we tested (although you can get flavoured varieties that do). However, some people may find oat milk appetizing since it is a naturally sweet drink with up to double the carbs of cow’s milk.

“It has a subtle, semi-sweet flavor that works well as a substitute for low-fat or skim milk,” Saxelby notes.

Choosing oat milk

These are our top recommendations for using oat milk as a substitute for cow’s milk, rather than merely as a pleasant beverage.

  • It’s not a good substitute for cow’s milk for youngsters under the age of five because it’s not as nutritious.
  • Look for a calcium-fortified product. Look for products with 120mg calcium per 100mL (the same amount as reduced-fat cow’s milk) on the nutrition information panel.

Lacks protein

Almond milk has only 1 gram of protein per cup (240 ml), compared to 8 and 7 grams in cow’s and soy milk, respectively (16, 17).

Protein is required for a variety of body processes, including muscular growth, skin and bone construction, and the generation of enzymes and hormones (18, 19, 20).

Beans, lentils, nuts, seeds, tofu, tempeh, and hemp seeds are among the high-protein dairy-free and plant-based foods.

If you don’t mind eating animal products, eggs, fish, poultry, and beef are all good sources of protein (21).

Unsuitable for infants

Cow’s or plant-based milks should not be given to children under the age of one year because they can inhibit iron absorption. Until 46 months of age, breastfeed or use infant formula exclusively until solid meals can be introduced (22).

Offer water as a nutritious beverage option in addition to breast milk or formula at 6 months of age. Cow’s milk can be given to your infant’s diet after the age of one (22).

Plant-based drinks, with the exception of soy milk, are inherently low in protein, fat, calories, and a variety of vitamins and minerals, including iron, vitamin D, and calcium. These nutrients are necessary for development and growth (23, 24).

Almond milk has only 39 calories per cup, 3 grams of fat, and 1 gram of protein (240 ml). This is insufficient for a developing infant (5, 24).

Continue to breastfeed or see your doctor for the best nondairy formula if you don’t want your kid to swallow cow’s milk (23).

May contain additives

Sugar, salt, gums, tastes, and lecithin and carrageenan can all be included in processed almond milk (types of emulsifiers).

Texture and consistency are achieved by the use of emulsifiers and gums. Unless ingested in really large quantities, they are harmless (25).

Despite this, a test-tube study indicated that carrageenan, which is often used as an emulsifier in almond milk and is generally considered harmless, may disturb intestinal health. Before any judgments can be drawn, however, further thorough research is required (26).

Despite these issues, many companies avoid using this ingredient entirely.

Furthermore, many flavored and sweetened almond milks include a lot of sugar. Sugar consumption can lead to weight gain, tooth problems, and other chronic illnesses (13, 14, 27).

Almond milk is low in protein, lipids, and nutrients necessary for an infant’s growth and development. Furthermore, many processed kinds contain sugar, salt, flavors, gums, and carrageenan, among other things.

What is the healthiest milk?

Hemp milk is prepared from crushed, soaked hemp seeds that are free of the psychotropic ingredient found in Cannabis sativa plants.

Protein and omega-3 and omega-6 unsaturated fats are abundant in the seeds. As a result, hemp milk has a somewhat higher concentration of these nutrients than other plant milks.

Although hemp milk is almost carb-free, some brands include sweets, which raise the carb count. Make sure to read the ingredient label and get hemp or any other plant milk that hasn’t been sweetened.

On the ingredient label, sugar may be described as brown rice syrup, evaporated cane juice, or cane sugar.

The seeds of the Cannabis sativa plant are used to make hemp milk. While the drink isn’t psychotropic, it does include more healthful fats and protein than other plant milks.

Which milk is the most effective for weight loss?

For most people, cow’s milk is the ideal option because it provides a good source of protein and calcium.

Switch to reduced-fat or skim milk if you’re attempting to lose weight.

Lactose intolerant people should choose lactose-free milk.

Soy milk is recommended for those who have a cow’s milk protein allergy or who eat a vegan or plant-based diet because it contains the majority of the nutrients found in cow’s milk.

Calcium and vitamin D are essential in all types of milk, so pick calcium- and vitamin D-fortified versions whenever possible.

Why Lite n’ Easy?

Ashleigh Jones is a Registered Dietitian with over 10 years of experience in hospitals, corporate health, private practice, and the food sector. She is a published researcher who has worked in a variety of fields, including genetics, multiple sclerosis, and sports nutrition. Ashleigh is an expert in endocrine problems, having a special focus in weight loss, pituitary and thyroid disorders, and diabetes management. Ashleigh is passionate about encouraging healthy habits, particularly among busy people, and she provides simple and long-term nutrition solutions.

Which nut milk is the healthiest?

There are several ways to assess the nutritional value of foods, and each of the nut milks listed above meets distinct nutrient requirements.

Almond milk and cashew milk, on the other hand, have the best overall nutritional profile.

One cup of each delivers approximately 25 to 50 percent of your daily calcium and 25 percent of your daily vitamin D in an extraordinarily low-calorie package. Both are high in vitamin E, with cashew milk providing 50% of the recommended intake and almond milk providing 20%.

Despite the fact that both cashew and almond milk are low in protein, many health experts believe that Americans consume enough of this macro in their diet. So, for the most part, cutting back on protein in nut milk shouldn’t be an issue.

Another nut milk, on the other hand, might be preferable for you if you have special dietary needs, such as more protein or higher-than-average calories.

And, sadly, if you’re allergic to peanuts or tree nuts, you’ll have to avoid all nut milks. Instead, use soy, coconut, or hemp milk.

Is it possible to gain weight by drinking oat milk?

Oat milk has roughly 130 calories in a one-cup drink. This isn’t much, especially when you consider how many nutrients, minerals, and vitamins are in it.

As a result, it’s low in fat and can even help you get a healthy dose of critical nutrients that promote excellent health.

Oat milk is high in nutrients that maintain your digestive system healthy and effective, reducing weight gain, in addition to being low in calories. So, despite the calories, it’s even less fattening than you may assume.