- 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.
- If you’re trying to lose weight, almond milk is the way to go because it’s low in calories and fat.
Is almond milk or oat milk the healthier option?
- Gluten may be present in some oat milks, rendering them unsuitable for gluten-free diets.
- More sugar and preservatives may be present. This is done to extend the shelf life of the milk and improve its flavor.
How to make oat milk
You may have had McQueens oat milk before, but have you ever attempted to make it yourself? It’s easy to make your own oat milk, and it only requires one ingredient.
To produce your own oat milk, all you need is 100 grams of porridge oats. It’s easier than you think to make your own oat milk. You can control exactly what goes into it if you make it yourself.
- Fill a bowl halfway with water from the tap and add the porridge oats. Allow the bowl to sit for 4 hours or overnight after covering it with a tea towel. Do not store it in the refrigerator.
- After allowing the oats to soak overnight or for 4 hours, strain the mixture through a strainer, allowing the water to drain. Rinse the oats for a few seconds under the tap.
- Combine the oats, 750ml cold water, and 1/2 teaspoon sea salt in a blender or food processor. Blend until the mixture is perfectly smooth, with no visible oats. The creamier your homemade oat milk is, the more you combine it.
- Place the sieve over a basin or jug and let the liquid to drain. Allow for 1 hour of straining time.
- Take the sides of the cloth together and squeeze tightly to remove the oat milk once the majority of the mixture has been drained.
- You can now bottle it and keep it in the fridge until you’re ready to drink it. If the oat milk is too thick for you, add 50ml of cool water until it reaches the desired consistency.
Oat Milk vs Cow’s milk?
If you’re lactose intolerant and looking for a dairy-free, gluten-free milk substitute, oat milk is the way to go. The contents in both are dramatically different, with oat milk containing significantly less calcium than cow’s milk. Although certain oat milks contain calcium, it is recommended to get calcium from cow’s milk. Vitamin D and B12 levels are higher in oat milk. This isn’t to suggest that cow’s milk doesn’t include these essential vitamins; but, if vitamins are vital to you, we recommend choosing cow’s milk.
Oat Milk Calories
You might be shocked to learn that oat milk has a low calorie count. Although the number of calories in oat milk varies depending on the brand, the average number of calories in oat milk is around 130. With 39 calories, this is the least calorie-dense of our Oatly barista-style oat milk. Oatly full milk has 160 calories per 100ml, semi-skimmed milk has 46 calories per 100ml, and skimmed milk has 37 calories per 100ml.
Some people can’t or won’t drink cow’s milk because they don’t enjoy the flavor. Of course, oat milk is preferable. However, if you want to get all of the beneficial nutrients from cow’s milk, this is the way to go.
Which is the best milk alternative?
There is no clear winner because almond and oat milk both have their own set of advantages. Oat milk is also thought to have more calories than almond milk. Lactose-intolerant people will benefit from oat milk. It has 120 calories per serving against 60 calories in almond milk, so it may be the better choice if you’re looking to save calories.
Almond Milk vs Oat Milk The verdict
Both of these plant-based milks have numerous advantages. There are a range of options available depending on what you’re searching for in a plant-based milk. Whichever alternative milk products you choose, we’re confident you’ll enjoy them. Oat milk is one of the best tasting oat milks and is ideal for lactose intolerant individuals. Because of its creamy and nutty flavor, almond milk is ideal for cereal. The dispute between almond milk and oat milk has no clear winner; each have their advantages, and it comes down to personal preference.
Which milk is the most nutritious?
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.
Is it preferable to drink oat or almond milk for weight loss?
Almonds are significantly higher in monounsaturated fats, which are incredibly excellent for brain health, as compared to oats. Almond milk isn’t going to be a powerhouse supply, according to Harris-Pincus, but every little bit helps.
Almond milk is lower in calories than oat milk
According to Harris-Pincus, almond milk is a superior alternative milk choice than oat milk for those who are actively trying to lose weight. A cup of unsweetened Silk oat milk, for example, has 60 calories, while a cup of unsweetened Silk almond milk has 30 calories.
Is oat milk causing you to gain weight?
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.
What are some of the drawbacks of oat milk?
- Sugary: Commercially produced oat milk contains a lot of sugar, especially if it’s sweetened or flavored. That’s why it’s best to buy unsweetened options wherever possible to keep the quantity of sugar in your diet under control.
- Not as nutrient-dense as commercial oat milk: Homemade oat milk is not fortified and has less nutrients. The nutritional content of nutritionally dense whole grain oats is lost when the pulp is strained from the drink.
- Not a good substitute: While oatmeal is beneficial for babies, oat milk should not be used as a nutritional substitute for breastmilk or formula. This is not a viable milk substitute for babies since it lacks the nutritious source of full nutrition needed for growth and development.
- A lot of carbs and calories: Commercially produced oat milk can include up to 130 calories and 25 grams of carbs. So, if you’re trying to stick to a low-calorie diet, this beverage isn’t for you.
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.
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.
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.”
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.
Is oat milk a better alternative to conventional milk?
Oat milk, which joins other non-dairy milk alternatives such as almond, coconut, and soy, is the newest addition to the non-dairy milk alternative world, and it’s a popular choice when served as an oat milk latte. While the consistency of oat milk is more similar to that of actual dairy milk, it’s vital to remember that the two are not interchangeable, especially when it comes to nutrition.
The nutritional profile is one of the most significant distinctions between oat milk and dairy milk nutrition. Oat milk has fewer nutrients than dairy milk, and the nutrients it does have are mostly fortified. That is, they are introduced during the manufacturing process rather than occuring naturally.
Each 8-ounce glass of dairy milk has thirteen necessary elements (protein, calcium, vitamin D, vitamin A, phosphorus, vitamin B 12, riboflavin, pantothenic acid, niacin, zinc, iodine, selenium, and potassium), but a glass of original oat milk contains only five (calcium, vitamin D, vitamin A, riboflavin and iron). All of the nutrients in oat milk are fortified, with the exception of iron. While vitamin A and D are added to dairy milk, the rest of the nutrients are found naturally, making it a nutrient-dense option.
Dairy milk offers nearly twice the protein of oat milk, in addition to delivering more nutrients overall. Protein is an important factor to consider when selecting foods and beverages since it aids in the development of lean muscle, and having enough at each meal can make you feel full and pleased. Every 8-ounce glass of dairy milk contains 8 grams of protein, whereas the same amount of oat milk normally contains 4 grams (though the protein content of oat milk varies by brand, so check the label). Dairy milk is also a good source of complete, high-quality protein, which means that each glass provides a complete spectrum of necessary amino acids. The majority of plant-based protein sources, such as oats, are incomplete proteins that lack some of the critical amino acids our bodies require.
Real dairy milk also has a short ingredient listjust milk, vitamin A, and vitamin Dso you always know what you’re getting. The minerals and additives in oat milk might vary a lot from one brand to the next. Because fortification of non-dairy milk substitutes is not controlled by the federal government, certain brands may fortify more than others. Some oat milk variations feature more than 10 ingredients, including stabilizers and emulsifiers such gellan gum, locust bean gum, and sunflower lecithin. To make an informed decision, it’s critical to study and compare nutrition labels and ingredient lists.
The carbohydrate content of oat milk and dairy milk is also different. Oat milk can include up to 24 grams of carbs per serving, compared to 12 grams in dairy milk. Sugar is also added to some oat milk variants. The American Dietary Guidelines encourage limiting additional sugar in your diet, and the good news for milk aficionados is that typical white dairy milk contains no added sugar. Lactose, a naturally occurring sugar, is found in white milk.
Here’s how 8 ounces of low-fat (1%) milk compares to a regular oat milk in terms of nutrition:
- Calcium (30%), vitamin D (30%), phosphorus (25%), riboflavin (25%), vitamin B12 (20%), protein (16%), vitamin A (ten percent)*, potassium (ten percent), niacin (ten percent)**
- Calcium (35%)*, vitamin D (25%)*, riboflavin (30%)*, vitamin A (10%)*, iron (10%) (10 percent )
- Water, oats, oat bran, tricalcium phosphate, sea salt, gellan gum, vitamin D, riboflavin, and vitamin A are among the ingredients.
- Nutrients denote foods that supply 10% or more of the Daily Value of listed nutrients. As nutrient fortification varies, nutrients will vary by brand, flavor, and fat content.
- Ingredients may differ depending on the brand, flavor, and fat content of the product.
Dairy milk is also a more economical option than oat milk, which costs around $0.86 per glass, and other non-dairy milk options, costing about a quarter each glass, making it a simple way to get more nutritional bang for your budget.
Real dairy milk is one of the first farm-to-table foods, and it’s nutrient-dense, healthy, and little processed. B vitamins for energy, high-quality protein for lean muscle, vitamin A for a strong immune system, and other bone-building elements such as calcium and vitamin D are all included. Few non-dairy milk substitutes can match its comprehensive nutritional profile.
Dairy milk also has a number of health benefits that have been shown through decades of research. According to ChooseMyPlate.gov, “intake of dairy products is also connected with a reduced risk of cardiovascular disease and type 2 diabetes, as well as lower blood pressure in adults.” On the other hand, the nutritional impact of non-dairy substitutes has not been properly investigated.
So, the next time you’re ordering a latte or picking up anything at the store, keep in mind that non-dairy milk substitutes don’t have the same nutritional value, functioning, or flavor as real dairy milk. Understanding your options and the distinctions between them might assist you in deciding which beverage is best for you and your family.
You can freeze milk in small containers (or an ice cube tray) before it expires if you want to keep it for later. You’ll see that the milk (and oat milk) separates, which is quite normal. Allow it to thaw in the refrigerator until you’re ready to use it. Give it a good shake and it’ll be ready to drink or use in your favorite recipes in no time. If you’re short on time in the morning, those frozen milk cubes can be used in a variety of ways, including cold-brew iced coffee and smoothie recipes.
- Agricultural Research Service, United States Department of Agriculture. 2015. 1 April 2018 release of the National Nutrient Database for Standard Reference. USDA #45237486; ORGANIC OAT BEVERAGE, UPC: 052603065702. USDA #01082; Milk, lowfat, fluid 1 percent milkfat, with added vitamin A and D; USDA #45237486; ORGANIC OAT BEVERAGE, UPC: 052603065702.
- IRI calendar year 2018 sales data, as well as average online grocery costs for the top markets.
How nutritious is oat milk?
“Oat milk provides more vitamin D than cow’s milk, which has a variety of health benefits like encouraging healthy bone and dental health and boosting the immune system,” Mina explains. In addition, the plant-based beverage contains 50% vitamin B12, compared to 18% in cow’s milk.
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.