Oat milk offers a velvety quality that almond milk does not because of its increased carb and calorie content, according to Modell. (In fact, out of all the plant-based milk options, it’s probably the most comparable to cow’s milk.)
Which milk—oat or almond—is healthier?
According to Pumper, depending on the brand and variation, almond milk has significantly more potassium, salt, and sugar than oat milk and is higher in calcium, magnesium, and the vitamins A, D, and E.
Almonds are higher in protein and vitamin E than oats.
Almond milk is primarily composed of water and has a low nutrient density, as is the case with oat milk. However, according to Harris-Pincus, almonds have a higher protein and vitamin E content than oats, and almond milk contains trace levels of both of those components. In general, almond milk has less sugar than oat milk. She also stresses that, similar to oat milk, it frequently contains added vitamins A, D, B2, and B12. These are crucial elements for everyone, but plant-based eaters in particular should be aware of them since animal-based products are typically the main source of them.
It’s higher in healthy fats.
Almonds also include a higher amount of monounsaturated fats than oats, which are excellent for maintaining brain function. Almond milk won’t exactly be a powerful supply, argues Harris-Pincus again, but every little bit counts.
Almond milk is lower in calories than oat milk.
Almond milk may be a better alternative milk option for people actively trying to manage their weight, according to Harris-Pincus, because it has significantly fewer calories than oat milk. For instance, a cup of unsweetened Silk oat milk has 60 calories, compared to 30 calories in a cup of unsweetened Silk almond milk from the same brand.
What milk is the healthiest?
Although some kinds of hemp milk include sweeteners, which raises the carb level, hemp milk is essentially carb-free. Check the ingredient label before purchasing, and look for plant milks without added sugar, including hemp.
On the ingredient label, sugar may be identified as brown rice syrup, evaporated cane juice, or cane sugar.
Cannabis sativa plant seeds are used to make hemp milk. The drink doesn’t have any euphoric effects, but it does offer more protein and good fats than other plant milks.
Cow’s milk and soy milk each have 8 and 7 grams of protein per cup (240 ml), compared to just 1 gram for almond milk (16, 17).
The creation of enzymes and hormones, as well as the development of muscles, skin, and bones, all depend on protein (18, 19, 20).
Several dairy-free and plant-based meals, such as beans, lentils, nuts, seeds, tofu, tempeh, and hemp seeds, are high in protein.
Eggs, fish, poultry, and beef are all great sources of protein if you don’t shun animal products (21).
Unsuitable for infants
Milk made from cows or plants should not be given to children under the age of one since it may inhibit the absorption of iron. Prior to the introduction of solid foods at 46 months of age, solely breastfeed or use infant formula (22).
Offer water as a nutritious alternative to breast milk or formula at the age of six months. Cow’s milk can be added to your baby’s diet once they turn one (22).
Plant-based beverages, with the exception of soy milk, are inherently low in calories, protein, fat, and numerous vitamins and minerals, including calcium, iron, and vitamin D. These nutrients are necessary for development and growth (23, 24).
Only 39 calories, 3 grams of fat, and 1 gram of protein are present in one cup of almond milk (240 ml). This is insufficient for a developing infant (5, 24).
Continue breastfeeding if you don’t want your child to consume cow’s milk, or ask your doctor about the best nondairy formula (23).
May contain additives
Processed almond milk may contain a variety of ingredients, including lecithin, carrageenan, sugar, salt, gums, and flavors (types of emulsifiers).
For texture and consistency, certain substances including emulsifiers and gums are utilized. Unless ingested in extremely high numbers, they are harmless (25).
Although carrageenan is frequently used as an emulsifier in almond milk and is generally regarded as safe, a test-tube study indicated that it may harm intestinal health. But more thorough investigation is required before any judgments can be drawn (26).
Nevertheless, because of these worries, many businesses completely avoid using this addition.
Furthermore, a lot of flavored and sweetened almond milks include a lot of sugar. Sugar increases the risk of weight gain, cavities in the teeth, and other chronic illnesses (13, 14, 27).
Protein, fat, and other elements necessary for an infant’s growth and development are insufficient in almond milk. Additionally, a lot of processed types come with extra ingredients like sugar, salt, flavors, gums, and carrageenan.
What oat milk drawbacks are there?
People with celiac disease or non-celiac gluten sensitivity should avoid oat milk. 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.
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.
Can oat milk make you bloat?
When chewed incorrectly, oats can cause intestinal blockage, bloating, intestinal gas, digestive disorders, diarrhea, constipation, and other issues.
Oats’ high fiber content and the digestive system’s unfamiliarity with digesting the increased levels of fiber are the main problems with them, notwithstanding the tiny possibility of allergy.
In addition, inflammation brought on by gluten intolerance is a possibility. Although oats are gluten-free, there is a chance that cross contamination could have negative consequences if they are handled on equipment that also handles wheat.
Oat milk has a few downsides, including:
- consists of both natural and added sugars
- includes gluten
- Canola oil was added.
- include pesticides
- Contains no nutritional value
- higher calorie intake
- greater expense
- Complex plant-based carbohydrates
Not all the news is negative. Oats have numerous health advantages, and if your body can digest the entire grain, the superfood will undoubtedly have an effect.
Oats are also highly recommended for weight loss because their high fiber content prolongs the sense of fullness. The benefits might exceed the drawbacks if you can train your body to tolerate the fiber level of oats, which may need a slow adjustment period at first.
Does oat milk make you break out?
Your skin may break out if you drink oat milk. 20 grams of carbohydrates are found in one cup of oat milk, which can lead to insulin surges and hormonal acne.
Oat milk may also have minute quantities of gluten due to manufacturing. Inflammatory skin disorders can develop as a result of gluten sensitivity.
Oat milk’s high carbohydrate content can lead to hormonal acne. These are natural, plant-based carbohydrates that also contain added sugar in sweetened products.
Additionally, the majority of commercially produced oat milks contain trace amounts of gluten, which can cause skin irritation in those who are sensitive to gluten.
Does oat milk cause gas?
Yes, oat milk might result in gas if your stomach is irritated. This results from the fiber and sugar in the oat milk breaking digested.
The big intestine is where oat milk is transported. Oat milk can cause flatulence, burping, gas, and stomach pain if it is difficult to digest.
Additionally, it produces gas when combined with other components like granola or toppings. Oat milk contains soluble beta-glucan fiber and whole grain carbohydrates that might cause upset stomach by delaying digestion.
Can oat milk upset your stomach?
As the fiber and sugar in oat milk break down in your stomach and digestive system, it may cause stomach trouble. Because oat milk contains soluble fiber, it slows down digestion when it enters your body.
The same rules apply to stomach distress from oat milk as they do to gas. Oat milk’s beta-glucan, a kind of soluble fiber, can cause stomach distress.
This is a carb found in whole grains that takes in excess water and changes into a gel-like substance. It slows down digestion, which can cause gas, bloating, and stomach cramps.
Your stomach may also become upset if you have an oat allergy, so be aware of this possibility. The number of persons who truly have oat allergies is extremely small.
Can oat milk cause constipation?
Fiber in oat milk helps to treat constipation and IBS, or irritable bowel syndrome. Oat milk won’t make you constipated because it contains dietary fiber that lessens straining and constipation.
Oat milk contains soluble fiber that aids in treating constipation in persons who are chronically in need of it. Oat milk can help you with constipation symptoms, but use it sparingly since too much might have negative side effects.
Why does oat milk make you bloated?
Oat milk contains soluble fiber in the beta-glucan form, which might cause you to feel bloated. Bloating, intestinal gas, and upset stomach are possible side effects of this soluble fiber.
Whole grains contain the carbohydrate beta-glucan, and the soluble fiber offers various health benefits. They can, however, also impede your digestive process by soaking up additional water, which results in bloating, flatulence, gas, and unpleasant stomach symptoms.
Does oat milk make you poop?
Because oat milk contains fiber, it can reduce straining and constipation. You may then be able to poop and pass stool more easily as a result.
Oat milk’s fiber helps you relieve constipation and IBS symptoms by encouraging bowel movements. It is also known to lower the chance of dying from colorectal cancer.
Oat Milk Diarrhea
The likelihood of oat milk diarrhea is extremely unlikely if you choose natural oat milk without any added sugar. However, when combined with the high fiber content, commercial oat milk with significant levels of added sugar can be unhealthy and result in diarrhea.
Brands of sweetened oat milk improve the fiber content while also adding additional sugar. The first few times you consume the combo, if your body is not used to doing so, you can experience diarrhea until your digestion adjusts to the higher levels.
Some oat milk products contain gluten. Oat milk can give gluten intolerant persons diarrhea and upset stomachs.
Before buying, ensure that the oat milk is free of artificial sweeteners and gluten by reading the label. Oat milk is difficult for people with celiac disease and gluten sensitivity to digest, and even a small amount of exposure to wheat can cause upset stomach and diarrhea.
Which non-dairy milk suits you the best?
- Soy, almond, and other non-dairy milk sales have increased; between 2012 and 2018, the market rose by 62%.
- For the approximately five billion people who are lactose intolerant, it is fantastic.
- However, the dairy section is now overrun with options, making it difficult to decide which to buy.
- Based on the amount of protein, calories, fat, and vitamins in each milk, a qualified dietitian advised us on the healthiest options.
Groetch: The protein content of almond, coconut, and rice milks is extremely low. Therefore, these are not particularly helpful if you’re seeking for a protein source, such as a vegetarian or plant-based protein source.
Marion Groetch is a licensed dietitian, the narrator says. She will assist us today comb through all of these non-dairy milk options and advise us as to which ones would be healthier for you.
The market for non-dairy milks has skyrocketed in recent years, which is excellent for the 65% of adults who are lactose intolerant. However, with more than a dozen kinds now clogging the dairy aisle, it can be challenging to decide which one to buy. It ultimately depends on what you’re looking for, according to Groetch.
Groetch: So, simply because it has more protein, if you want to get the closest to cow’s milk, I would definitely recommend soy milk. Compared to the eight grams of protein in cow’s milk, it has roughly seven grams per cup; oat milk falls somewhere in the middle. Per cup of oat milk, there are about four grams of protein. Because soy is derived from a bean, it has a higher protein content than oat, which is derived from a grain and typically contains less protein. The soy milk’s protein is also more fully developed. Almond milk could be a wonderful option if you want to cut calories. In this case, rice milk has the most calories, followed by oat, soy, coconut, and almond milk, which often has the lowest calories.
However, you might want to avoid coconut milk if you’re attempting to monitor your fat intake.
Groetch: Soy provides roughly four grams of fat per cup, which is comparable to the amount of fat found in 2% milk but is made up of healthy fats. About three grams of oat milk. According to the brand. Coconut milk is slightly more expensive. About six grams of fat are in it. I really can’t understand the advantage of coconut milk. Although saturated fat in coconut is probably not as bad for cardiovascular health as we formerly assumed, the verdict is still out, therefore I wouldn’t recommend consuming a lot of saturated fats from coconut products at this time. It is higher in saturated fats.
However, there are other factors to take into account besides just protein, calories, and fat when choosing which milk to purchase.
Groetch: The majority of them contain vitamin D, vitamin A, and vitamin B12 fortification, but you have to buy fortified milk. As a result, some strengthen calcium up to 45% of the daily value, while others only fortify calcium up to 10%. This rice milk is therefore enriched with 30% of the RDA. Therefore, 1,000 milligrams of calcium per day is sufficient for the majority of people. In other words, 30% per cup would equate to 300 milligrams of calcium per cup, which is the same as cow’s milk. Actually, 10% of coconut milk is fortified. As a result, each cup only contains 100 milligrams of calcium. Therefore, it would be challenging to achieve your calcium needs if you were depending on a product like this. Most often, they aren’t enriched with additional minerals like potassium. Actually, some of the other milks don’t have enough potassium, but soy milk does. Therefore, it merely depends on the milk and how it has been fortified. According to the brand.
And that’s it, ends the narrator. Calories, fat, and nutrients differ not only depending on the kind of milk, such as almond or soy, but also on the brand, such as Blue Diamond or Silk. The optimal method for selecting milk is therefore straightforward. Examine the label.