By
Beauty Adams
If you are looking for a dairy-free alternative to cow’s milk, you may have come across oat milk and almond milk. These are two of the most popular plant-based milks on the market, and they both have their pros and cons. But which one is healthier for you? In this blog post, we will compare oat milk and almond milk in terms of their nutrition, health benefits, environmental impact, and taste. We will also answer some frequently asked questions about these milks and give you some tips on how to choose the best one for your needs.
Oat milk and almond milk are both made by soaking and blending the respective plant ingredients with water and then straining out the pulp. The resulting liquid is then fortified with vitamins and minerals, such as calcium, vitamin D, and vitamin B12, to make it more comparable to cow’s milk. However, the nutritional value of oat milk and almond milk can vary depending on the brand, the type of oats or almonds used, and the amount of added sugar, oil, or other ingredients.
Here is a general comparison of the nutrition facts for one cup (240 mL) of unsweetened oat milk and almond milk, based on the USDA FoodData Central database:
Table
| Nutrient | Oat milk | Almond milk |
|---|---|---|
| Calories | 79 | 59 |
| Protein | 4 g | 1 g |
| Carbs | 14 g | 8 g |
| Fat | 1.5 g | 2 g |
| Fiber | 2 g | 1 g |
| Iron | 6% of the Daily Value (DV) | 2% of the DV |
| Sodium | 5% of the DV | less than 1% of the DV |
| Calcium | 1% of the DV | 15% of the DV |
As you can see, oat milk has more calories, carbs, protein, fiber, and iron than almond milk, while almond milk has more fat and calcium than oat milk. However, these numbers can change depending on the brand and the type of milk you buy. For example, some oat milks are enriched with pea protein, which can increase the protein content, while some almond milks are made with more almonds, which can increase the fat and calcium content.
Therefore, it is important to read the nutrition labels and the ingredient lists of the oat milk and almond milk products you buy, and look for the ones that have the least amount of added sugar, oil, or other additives. You should also opt for the unsweetened varieties, as the sweetened ones can have a lot of added sugar, which can increase the calories and carbs and decrease the health benefits of these milks.
Oat milk and almond milk are both dairy-free and vegan, which means they are suitable for people who are lactose intolerant, allergic to dairy, or follow a plant-based diet. They are also both cholesterol-free and low in saturated fat, which can help lower the risk of heart disease and stroke. However, they also have some specific health benefits that are unique to each milk.
Oat milk is made from oats, which are a whole grain that contain a type of soluble fiber called beta-glucan. Beta-glucan has been shown to have several health benefits, such as:
Oat milk also contains some phytochemicals, such as avenanthramides, which have antioxidant and anti-inflammatory properties and may help protect the skin and blood vessels from damage.
Almond milk is made from almonds, which are a tree nut that contain a variety of nutrients and antioxidants, such as:
Almond milk also contains some healthy fats, mainly monounsaturated and polyunsaturated fats, which can help lower blood cholesterol levels and improve heart health. Additionally, almond milk has a low glycemic index, which means it does not cause a rapid spike in blood sugar levels after consumption, which can benefit people with diabetes or prediabetes.
Oat milk and almond milk are both considered more environmentally friendly than cow’s milk, as they require less water, land, and greenhouse gas emissions to produce. However, they also have different environmental impacts that depend on how and where they are grown and processed.
Oat milk is generally considered the most sustainable plant-based milk, as oats are a low-input crop that can grow in cooler climates and less fertile soils. Oats also have a low water footprint, meaning they use less water than other crops to grow. According to a study by the University of Oxford, oat milk uses about 48 liters of water per liter of milk, compared to 628 liters for cow’s milk. Oat milk also has a low carbon footprint, meaning it emits less greenhouse gases than other milks. The same study found that oat milk emits about 0.9 kg of CO2 equivalent per liter of milk, compared to 2.8 kg for cow’s milk.
However, oat milk is not completely eco-friendly, as it still requires some energy and resources to process and transport. Oat milk also may contain some pesticides or fertilizers that are used to grow oats, which can have negative effects on the soil and water quality. Therefore, it is better to choose organic oat milk or oat milk that is certified by a third-party organization, such as the Rainforest Alliance or the Non-GMO Project, to ensure that it is produced in a more sustainable and ethical way.
Almond milk is also more eco-friendly than cow’s milk, but it has some drawbacks that make it less sustainable than oat milk. Almonds are a high-input crop that require a lot of water, land, and pollination to grow. Almonds are mainly grown in California, which is a drought-prone area that suffers from water scarcity and competition. According to a study by the University of Twente, almond milk uses about 371 liters of water per liter of milk, which is much higher than oat milk and other plant-based milks. Almond milk also has a higher carbon footprint than oat milk, as it emits about 1.4 kg of CO2 equivalent per liter of milk, according to the University of Oxford study.
Moreover, almond milk may have some negative impacts on biodiversity and animal welfare, as almonds rely on honeybees for pollination, which are often transported across long distances and exposed to pesticides and diseases, which can harm their health and survival. Almond milk also may contain some additives, such as carrageenan or gums, that are used to improve the texture and shelf life of the milk, but may have some adverse effects on human health, such as inflammation or digestive issues. Therefore, it is better to choose organic almond milk or almond milk that is certified by a third-party organization, such as the Fair Trade or the USDA Organic, to ensure that it is produced in a more sustainable and ethical way.
Oat milk and almond milk both have a mild and slightly sweet taste that can complement various foods and drinks. However, they also have some differences in their flavor, texture, and color that may affect your preference.
Oat milk has a creamy and smooth texture that resembles cow’s milk, which makes it ideal for frothing and adding to coffee, tea, or hot chocolate. Oat milk also has a light beige color and a subtle oat flavor that can enhance the taste of cereals, granola, or baked goods. However, oat milk may not be suitable for savory dishes, as it can add a sweetness that may clash with the other ingredients. Oat milk may also contain some gluten, which can be a problem for people with celiac disease or gluten sensitivity.
Almond milk has a thin and watery texture that is less creamy than oat milk, which makes it less suitable for frothing and adding to hot drinks. Almond milk also has a pale white color and a nutty flavor that can add a richness to smoothies, desserts, or sauces. However, almond milk may not be compatible with acidic foods or drinks, such as coffee, tea, or lemon juice, as it can curdle and separate, which can affect the appearance and taste of the milk. Almond milk may also contain some allergens, such as tree nuts, which can be a problem for people with nut allergies or sensitivities.
Oat milk and almond milk are both healthy and delicious alternatives to cow’s milk, and they both have their advantages and disadvantages. Oat milk is more nutritious, creamy, and eco-friendly than almond milk, while almond milk is lower in calories, carbs, and water usage than oat milk. The best milk for you depends on your personal goals, tastes, and values, and you can also try other plant-based milks, such as soy milk, rice milk, or coconut milk, to find the one that suits you best. Remember to choose the unsweetened and organic varieties, and enjoy your plant-based milk in moderation and as part of a balanced diet. Cheers!
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