Oat milk and almond milk are two popular plant-based drinks commonly found in non-dairy beverages and desserts. These milks have recently become staples not only in coffee shops and smoothie bars but also on many shopping lists. A recent review found that plant-based milk sales in the United States increased by 61% from 2012 to 2016. However, if you’re considering replacing dairy milk with a non-dairy alternative, you might be wondering how oat milk and almond milk compare. This article will take a closer look at the nutritional values and health benefits of oat and almond milk, helping you decide which option is best for you.
Nutritional Values (per 100 grams)
| Nutrient | Oat Milk | Almond Milk |
|---|---|---|
| Calories | 45 kcal | 39 kcal |
| Protein | 1 g | 0.5 g |
| Fat | 1.5 g | 3 g |
| Carbohydrates | 8 g | 1 g |
| Fiber | 0.5 g | 0.2 g |
| Calcium | 120 mg | 130 mg |
| Iron | 0.4 mg | 0.1 mg |
| Vitamin D | 1.2 mcg (fortified) | 1 mcg (fortified) |
| Vitamin B12 | 0.5 mcg (fortified) | 0.4 mcg (fortified) |
Oat milk and almond milk are similar in terms of nutrition, with both providing around the same amount of calories per serving. However, there are a few subtle differences between the two beverages. For example, almond milk has slightly more fat and calcium, while oat milk contains more carbohydrates and iron. Many brands are fortified with added nutrients like calcium, vitamin B12, and vitamin D, so check labels if you’re looking to increase your intake of these essential nutrients. Also, keep in mind that some varieties of oat or almond milk are flavored or contain added sugars, which can alter both their taste and nutritional profiles.
Health Benefits
Both oat milk and almond milk are non-dairy and can be excellent additions to a vegan diet. However, oat milk is also nut-free, an important factor to consider for individuals with nut allergies. On the other hand, almond milk is typically lower in carbohydrates, making it a more suitable option for those following low-carb or ketogenic diets. Some types of almond milk may even be included in paleo diets, unlike oat milk. Both plant-based milk options are generally fortified with important micronutrients like vitamin D, calcium, and B12, which play crucial roles in various aspects of health. For instance, vitamin D and calcium support bone health, enhancing bone mineral density and reducing the risk of fractures. Meanwhile, vitamin B12 is an essential nutrient, naturally found in animal products, that supports DNA synthesis, nerve function, and the production of healthy red blood cells.
Disadvantages
While both oat milk and almond milk can be part of a healthy, balanced diet, there are a few potential drawbacks to consider.
- Protein Content: Both types of plant-based milk contain less protein than cow’s milk, which has around 8 grams of protein per cup (237 ml). Protein is vital for muscle growth, tissue repair, and immune function.
- Fortification Differences: Enriched plant-based milk brands may still lack certain vitamins and minerals naturally found in cow’s milk, like calcium.
- Added Sugars: Some varieties of oat and almond milk contain added sugars. Excessive sugar intake has been linked to chronic health issues like heart disease, obesity, and type 2 diabetes. If you aim to keep your sugar intake low, be sure to read labels carefully.
Sustainability
Both types of plant-based milk are more environmentally friendly than cow’s milk; however, almond milk production requires more natural resources than oat milk. Almonds need significantly more water to grow compared to oats. For example, the average water footprint for a single California almond is around 3.2 gallons (12 liters). Approximately 80% of the world’s almonds are grown in California, a state that has experienced three severe droughts in the last decade. This is an important consideration for eco-conscious consumers looking to minimize environmental impact.
Safety Considerations
Oat milk naturally has a rich, creamy texture and, unlike almond milk, does not usually contain additives or thickeners like carrageenan. While carrageenan is generally considered safe in moderation, some test-tube studies suggest it may impact digestive health and increase gut inflammation when consumed in high amounts. Additionally, while both almond milk and oat milk are safe for children, neither should replace breast milk or cow’s milk for children under two unless recommended by a healthcare provider.
Usage
Oat milk has a naturally creamy consistency that works well for frothing, making it a great addition to non-dairy coffee drinks like lattes. Due to its carbohydrate content and natural sweetness, oat milk is often used in baking as a cow’s milk substitute to enhance the flavor, texture, and color of baked goods. Conversely, unsweetened almond milk is lower in carbohydrates, making it a preferred option for those following low-carb or ketogenic diets. Almond milk also has a mild nutty taste and a thinner, more watery texture, making it a good addition to smoothies, cereals, and savory recipes.
How to Choose?
Both oat milk and almond milk are excellent additions to a healthy and versatile diet. Choose based on your personal preferences and how you plan to use the product. However, regardless of which plant-based milk you choose, make sure to check the ingredient label and look for unsweetened and fortified options whenever possible. Additionally, steer clear of oat milk or almond milk products with high amounts of additives, fillers, or other artificial ingredients.
Conclusion
Oat milk and almond milk are two popular plant-based beverages with many similarities in nutritional values and potential health benefits. However, almond milk requires a higher amount of water for production and may sometimes contain additives like carrageenan. On the other hand, oat milk is slightly higher in carbohydrates and may not fit certain dietary patterns, like keto or paleo diets. Both options can be great additions to a healthy diet based on your personal needs and preferences.