Oat Milk vs. Almond Milk: Which Is Healthier?

Oat and almond milk have many similarities, especially when compared to cow’s milk. Both are unsweetened plant-based milk alternatives that are low in calories and rich in vitamins and minerals.

Oat milk is higher in calories and contains more carbohydrates and protein, while almond milk is slightly higher in fat and sodium. Almond milk is also naturally richer in calcium, providing significantly more of this nutrient than oat milk.

Some dairy alternatives are fortified with additional nutrients, meaning the nutrition may vary across brands. Almond milk is not a natural source of vitamin D, but some almond milk products have vitamin D added to support daily needs. If you want these extra nutrients, look for fortified oat or almond milk.

Oat milk, made by blending oats with water, offers several unique health benefits and is a popular alternative to cow’s milk. Oats are known for their antioxidant, antifungal, and anti-inflammatory properties, and the same benefits may extend to their beverage counterpart.

Oat milk is naturally dairy- and lactose-free, making it suitable for people who follow a vegan diet or have lactose intolerance. It’s also rich in beta-glucan, a dietary fiber that helps lower cholesterol levels, supports blood sugar control, and slows digestion.

Although the nutrition facts vary between brands, many oat milk products are fortified with vital nutrients. Oat milk can be a good source of several vitamins and minerals, such as calcium, vitamin D, and phosphorous.

Unflavored oat milk resembles cow’s milk in many ways, offering a comparable drinking experience. Its creamy texture and mild flavor make it a versatile choice, perfect for mixing with coffee, baking, or adding to smoothies.

Oat milk is also more environmentally friendly, requiring less water and land to produce than cow and almond milk.

Downsides

Oat milk tends to be higher in carbohydrates than other plant-based milk alternatives, which may concern individuals with diabetes or those focused on managing their blood sugar levels.

Many oat milk products contain added sugar, increasing its glycemic index. The glycemic index refers to how quickly a food can increase blood sugar levels. A higher glycemic index means a food is more likely to spike blood sugar.

Oat milk’s production process destroys many of the oats’ natural nutrients, so it is lower in protein and fat than cow’s milk and other alternatives like soy milk.

Many people find oat milk more difficult to digest than regular milk. The protein in oats lacks the amino acid lysine, potentially affecting digestion. Compounds like phytate and oxalates found in oat milk may also reduce the absorption of minerals.

Almond milk is a popular alternative to traditional dairy products. It’s typically made by soaking and grinding almonds in water and straining the mixture. Almond milk offers several potential health benefits.

Unsweetened varieties are low in calories and contain no cholesterol, making them a heart-friendly choice for people following a dairy-free diet. They also contain healthy fats, including monounsaturated fatty acids, which can support weight loss and weight management efforts.

Almonds are a good source of vitamins and minerals like calcium, phosphorous, and vitamin E. Consuming almond milk may help you meet your nutrient needs while being mindful of your overall calorie intake. Almond milk is also naturally lactose-free, making it a good option for people with lactose intolerance.

Research has shown that almond milk has a smaller environmental impact than cow’s milk. While it may require more water, producing almond milk requires less land use and creates fewer greenhouse gas emissions.

Downsides

Almond milk is lower in protein than cow’s milk, and research suggests it may be more challenging for the body to digest. While more research is needed, this may ultimately affect nutrient absorption.

Almond milk is often fortified with vitamins and minerals, but concentrations vary between manufacturers. Unfortified brands lack essential nutrients naturally found in cow’s milk. Many commercial varieties also add sweeteners, thickeners, and preservatives, which may alter the nutritional value.

People who are allergic to almonds or tree nuts should avoid almond milk as it may cause an allergic reaction.

Both oat and almond milk may be beneficial for weight loss. The best plant-based milk for weight loss depends on your health goals and individualized nutrient needs.

Almond milk tends to be lower in calories than oat milk, which may appeal to people focusing on a calorie-restricted diet. Oat milk typically contains more fiber than almond milk, which can support digestion and help you feel fuller longer, ultimately reducing your overall calorie intake.

When losing weight, it’s essential to prioritize your micronutrient needs. A restrictive diet can lead to nutrient deficiencies if not implemented carefully. When choosing between oat and almond milk for weight loss, consider how their nutritional profiles can help you reach your goals.

Plant-based dairy alternatives are gaining popularity as more people become concerned about the food industry’s environmental impact. Research has shown that most plant-based milks have lower greenhouse gas emissions, land use, and water usage than traditional dairy milk.

Oat milk production generally uses less water than almond milk, but both varieties have a lower carbon footprint than cow’s milk. Studies have shown that oat milk’s carbon footprint is less than 30% of dairy milk’s, and its land use is only 16% of that needed for dairy milk.

Plant-based milks behave differently than cow’s milk. Consider how the texture and flavor will be affected when using plant-based milk instead of dairy milk, especially in baked goods and measured recipes.

Almond milk, with its nutty flavor, is a great dairy substitute for coffee or baked goods. Oat milk can add a creamy texture to smoothies and boost nutrition in breakfast cereals.

Oat and almond milk are comparable dairy substitutes and work well in most recipes. Here are a few ways to incorporate them into a well-balanced diet:

• Use in coffees or lattes
• Mix with protein powder for a nutritious protein shake
• Blend into a smoothie with your favorite fruits
• Use in baked goods like muffins, cookies, and cakes
• Pair with flour and vegan butter to make a roux to thicken sauces, marinades, and stews
• Add to savory recipes, like curries, creamy soups, or mashed potatoes

Choosing between oat and almond milk depends on individual nutrition needs and health goals.

Oat milk contains more fiber, making it a good choice for digestive health and weight management. It’s especially rich in the fiber beta-glucan, which can help lower cholesterol levels, support healthy digestion, and control blood sugar. Oat milk is also the safer alternative for people with a history of nut allergies.

Unsweetened almond milk is lower in calories and contains healthy fats like monounsaturated fats, which have been linked to improved heart health and weight management. Almond milk can also be a good source of vitamins and minerals, such as calcium, vitamin E, and phosphorus.

While milk can be an excellent source of nutrients, it is one small piece of your overall diet. A registered dietitian (RD) can help you choose the best plant-based milk for your health, accounting for your medical history, dietary preferences, and health goals.

As more people lean into a plant-based lifestyle, dairy-free milk is becoming a popular alternative to cow’s milk. While several plant-based milks are available, oat and almond milk are top choices.

Oat milk boasts a high fiber content that helps promote healthy digestion, protect against cardiovascular disease, and support weight loss efforts. Almond milk is lower in calories but is higher in many vitamins and minerals, especially when fortified.

The choice between almond and oat milk depends on your dietary preferences and wellness goals. Unless you’re allergic to tree nuts and cannot have almond milk, both are healthy, nutritious options.