Oat Milk vs. Almond Milk: Nutritional differences

Oat milk vs. almond milk: which is healthier for you according to their nutritional value? This is the most asked question these days. These are popular non-dairy alternatives for milk products. Their dietary differences help you decide which is better for you. Almond is a nut and almond milk is extracted from this nut. At the same time, oat milk is the extraction of a whole grain. You can make an informed choice based on your dietary needs and preferences by understanding the nutritional differences and Health Benefits of Oat Milk and Almond Milk. 

Studies show that oat milk and almond milk are plant-based beverages that are popular due to their dairy-free features. Recent research verified that most smoothie bars and coffee shops are using milk to satisfy the cravings of their customers. People also have started using them as staple food items. 

So, if you are interested in swapping out your milk for a dairy-free alternative, you may compare the nutritional differences between oat milk and almond milk.

This article has a complete analysis of the differences and similarities between oat milk and almond milk. Which may help you to select the best option for you. 

Nutritional Profile

According to some rough estimates, both oat milk and almond milk contain almost similar calorie content in each serving. However, minor differences between these two non-dairy beverages may help you identify the better one. 

Salient Features

  • Oat milk and almond milk have great differences in their macronutrient composition but oat milk has more calorie content per serving than almond milk.
  • Almond milk has higher fat and calcium content while oat milk is rich in iron and carbohydrates.
  • If you are gluten-sensitive. Oat milk is not good for you while having nut allergies will indicate that almond milk is not suitable for you.
  • Oat milk is good for the promotion of your digestive and circulatory system while almond milk helps promote your bone health and manage your weight effectively.

This nutritional profile will inform you that both oat milk and almond milk have their pros and cons but almond milk is lower in carb content than oat milk which makes it a better option if you are searching for a low-carb diet.

Let’s take a closer look at the nutritional profile of both!

 

Almond milk Oat milk
calories 60 80
carbs 09 grams 16 grams
fiber 02 grams  03 grams
protein 02 grams 05 grams
fats 03 grams 2.5 grams
calcium 10% of DV 0.5% of DV
iron 01% of DV 05% of DV
sodium 0.f% of DV 05% of DV

Remember to read the ingredient details on the label of any non-dairy milk beverage because some brands use huge amounts of certain nutrients such as huge amounts of vitamin D, or calcium. 

In addition, flavored varieties of oatmeal and almond milk are also available in markets that contain added sugar, which can change their taste and nutritional profile as well. 

Health Benefits Associated with Oat Milk and Almond Milk

Oat milk and almond milk are considered the best additions to a vegan diet because both are dairy-free in nature. However, an oat milk is a better option for you if you have a nut allergy. It is not free either.

On the other hand, almond milk contains a lower number of carbs which induces its suitability for people who are searching for a low-carb diet. In addition, some types of almond milk are also included in the paleo diet due to its low carb content. 

Moreover, you can avail of the fortified forms of both. Both plant-based milks are also available in their fortified firms with an addition of some micro-nutrients such as vitamin B12, vitamin D, and calcium. These additive constituents often play an important role in your vegan diet plan and help improve health in certain aspects. For example, the combined effects of calcium and vitamin D, are effective for your bone health. This increases bone mineral density and reduces the risk of bone fractures as well. Similarly, vitamin B12, this needed for DNA synthesis, the production of new red blood cells, and improved nerve function. This is a natural nutrient abundantly found in animal products.

More health benefits of oat milk and almond milk are listed below:

Health Benefits of Oat Milk

Nutrient Density

Oat milk is packed with essential nutrients, including phosphorus, Riboflavin, Calcium, and Vitamin B12. Various bodily functions need these nutrients for their better functioning. These nutrients play an important role in DNA formation, energy production, immune function, and bone health. Therefore, oat milk is considered the best nutrient-dense milk alternative.

Heart Health

Oat milk is a heart-friendly dairy-free beverage. It contains a special toe of soluble fiber, called beta gluten that helps in avoiding excessive absorption of cholesterol in your blood that ultimately leads to the removal of extra cholesterol from your body. This feature meshes oat milk, the best choice for people who are looking for a nutrient supporting their vascular or circulatory system. 

Digestive Advantages

One of the amazing features of oat milk is its higher content of fiber which is beneficial for digestion procedure. Oat milk doesn’t have thickeners such as carrageenan, which is harmful to your digestive tract structure and function as well. Oat milk is a safer choice for people who are concerned about their digestive health. This dairy-free milk is naturally heavier in texture, this dairy-free beverage does not need additive thickeners, which makes us a better option for you.

Health Benefits of Almond Milk

Antioxidant Properties

Vitamin E is found in almond milk in abundance. This is a powerful antioxidant that naturally reduces the risk of chronic diseases by attacking the free radicals in your body. These free radicals may be the major cause of certain diseases in the body. Almond milk is considered the best choice for improving your immune system and skin health. In addition, almond milk is a plant-based milk that can help manage your weight and lower your cholesterol level.

Weight Management

One of the excellent features of almond d milk is its low-calorie content. It is lower in carbs and calorie content as compared to oat milk. That makes it a good option for those who want to lose weight. Alone milk is also rich in healthy fats that are beneficial to your heart health and help balance the levels of blood sugar in your body.

Bone Health

Almond milk is naturally good for your bones but its fortified form contains additive vitamin D and calcium which are essential nutrients for bone health. These nutrients maintain a balance of chemicals in your bloodstream. Vita, in E peasant in almond milk, is good for your skin and immunity. This helps your body fight against viruses and bacteria. Uses of Oat Milk and Almond Milk

For Baking and Cooking Purposes

If you’re following a ketogenic diet, almond milk is a great choice for you because it contains lower amounts of carbs. It is used in making several dishes like custard, sauces, and soups. Oat milk is creamy and sweet in nature that’s why it is commercially used for baking purposes. It not only helps in baking but also enhances the color, taste, and texture of baked foods.

Oat milk and almond milk both are suitable for making chia pudding or bechamel sauce. Both offer unique textures and flavors to your recipes and can fit seamlessly into your dishes.

For Making Coffee

Oat milk’s creamy and sweet nature makes it perfect for making coffee. You can use it for frothing in dairy-free coffee beverages. Similarly, almond milk is Akali best for pairing with coffee amazingly due to its subtle nutty flavor. However, it is not as frothy as oat milk.

For Preparing Smoothies

People like to add oatmeal and almond milk in smoothies because incorporating almond milk in smoothies enhances their refreshing taste due to its lighter nutritional profile while oat milk gives smoothies a thicker texture due to its creamy consistency.

Environmental Effects of Oat Milk and Almond Milk

There are several factors to consider for evaluating the environmental effects of oat milk and almond milk. Both have different pros and cons but oat milk is considered a more sustainable option overall.

Downsides of Both Types of Milk

Oat milk and almond milk are included in a well-rounded diet, however, some negative impacts are also considerable:

Safety Considerations

Oat milk has a thicker, creamy nature and texture. It is free from additive thickeners that are usually added to almond milk. For example, carrageenan has additive thickeners which can disrupt your digestive health and cause gut inflammation if consumed in higher amounts. However, it is considered safe if used in moderation.

In addition, studies suggest that oat milk and almond milk cannot be used as a substitute for cow milk or breast milk for children less than two years old. But if a nutritionist recommends it, you can use it. Due to its high level nutritional profile both oat milk and almond milk are safe for children above age three. 

Sustainability

Oat milk and almond milk both are eco-friendly. They need natural resources to be produced. Almonds need comparatively more water than oats for growth. For example, the minimum water amount used to produce one almond in the country is around 2.9 gallons of water. This is no doubt a high water footprint that is estimated by the Natural Resources Department of the US. 

Moreover, research also shows that 75% of the world’s almond production is produced in your country, which has experienced several severe periods of droughts in the last decade. This information may serve as an important consideration for eco-conscious consumers who are interested in minimizing their environmental effects.

Nutritional Value

Oat milk and almond milk are plant-based products that have lower protein content than cow’s milk. Cow milk contains approximately 7 grams of protein in 23- ml of milk. Your body needs protein to perform several functions properly, including immune function, muscle growth, and tissue repair. 

In addition, fortified plant-based milk products also lack several essential nutrients, such as minerals and vitamins. This deficient nutritional profile makes these plant-based milks a misfit for use. 

Moreover, certain types of oat milk and almond milk also have added sugar. Consumption of added sugar in excessive amounts may lead to some chronic health conditions including type 2 diabetes, cardiovascular diseases, and obesity. Be sure to read the labels of plant-based milk products so that you may keep your sugar intake low. 

Allergen Considerations

Cross-Contamination  Risks: both oat milk and almond milk have significant concerns for cross-contamination. Almond milk often contains traces of other types of nuts while oat milk may have gluten in it.  Always prefer brands that ensure cross-contamination safety. Always consider your specific allergies, while choosing between almond milk and oat milk. Both plant-based milks have their positive and negative impacts on your health, but the realization of risks can help you make a correct decision.

Tree Nut Allergies: almond milk is not safe for use for people who have nut allergies. The small amount of other nuts in almond milk can cause severe allergic reactions. On the other hand, if you have a tree-nut allergy, oat milk is the ideal option for you because it is dairy-free and nut-free.

Gluten Sensitivities: although oats are free from gluten cross-contamination can happen during processing. So if you are at risk of celiac disease or affected by gluten sensitivity, this is a matter of concern for you. Remember to read the ingredients list on the label to choose the gluten-free oat milk to avoid any health issues.

Conclusion

Oat milk vs. Almond Milk. Both can be a beneficial addition to a well-balanced and healthy diet. But always choose the product based on your personal preferences. You should choose between oat milk and almond milk according to your personal needs and taste preferences. Both are plant-based and have unique health benefits. If you are looking for a more filling option, oat milk is a great choice for you as it contains carbohydrates and fiber in large amounts while if you are interested in following a cut-down diet plan, almond milk is a better option as it is low in calories and fats.

In addition, reconsider your dietary restrictions due to certain allergic reactions. Having gluten sensitivity is an indication to avoid oat milk while almond milk is not suitable for those, who have a tree-nut allergy. 

Moreover, both oat milk and almond milk are dairy-free plant-based alternatives, bringing their unique health benefits to the table. More studies in humans are proceeding to evaluate the health benefits of consuming oat milk or almond milk.

Hira Shabbir

Hey, I'm Hira shabbir. An experienced content writer who is providing quality SEO content to clients, from the past 2 years. I have been a biology and English teacher from the past 20 years, which gives me an edge in providing quality content.

Hira Shabbir
Hey, I'm Hira shabbir. An experienced content writer who is providing quality SEO content to clients, from the past 2 years. I have been a biology and English teacher from the past 20 years, which gives me an edge in providing quality content.