Oat milk vs almond milk — which is best for you? Both oat milk and almond milk are popular non-dairy alternatives, but they differ significantly in their nutritional profiles. While oat milk is made from oats, a whole grain, almond milk is derived from almonds, a tree nut. Understanding these differences can help you make an informed choice based on your dietary needs and preferences.

Key takeaways

• Oat milk generally has more calories per serving than almond milk but differs in its macronutrient composition.
• Oat milk is higher in carbohydrates and iron, while almond milk is richer in fat and calcium.
• Individuals with tree nut allergies should avoid almond milk, whereas those with gluten sensitivities should be cautious with oat milk.
• Both types of milk offer unique health benefits: oat milk supports heart health and digestion, while almond milk promotes bone health and weight management.
• The environmental impact of producing oat milk and almond milk varies, with differences in water usage, carbon footprint, and overall sustainability.
• Use the free January app to see calorie and macro information, as well as how both oat milk and almond milk would affect your blood sugar.

Blood sugar impact of oat milk vs almond milk

A super easy way to see the nutritional differences in foods is by using the free January app. As you can see in the above image, the app shows the nutritional profile of both oat milk and almond milk, along with the predicted blood sugar impact. In both cases, the impact is low, meaning if you're concerned about blood sugar management — as we all should be, whether we're healthy or not — neither option will spike your blood sugar a lot, but what's clear is the oat milk (the black line) will cause a larger spike than the almond milk (green line). With the January app, you can scan the barcode of the milks you're choosing between in the grocery store and get instant access to the macro and blood sugar impact, so you can make the best choice possible for your health goals.

The January app is completely free to download and use. You can even take a photo of your meal and instantly get the macro information and the predicted glucose response. Whether at a restaurant, in the grocery store, or rummaging around the pantry, we always keep the January app on hand to help us make the best choices for our health goals.

You can download the January app for free here.

Nutritional breakdown: Oat milk vs almond milk

Choosing between oat milk and almond milk can be tricky, especially when considering their nutritional profiles. Let's break down the differences to help you decide which one suits your needs best.

Caloric content

When it comes to calories, oat milk generally has more than almond milk. An 8-ounce serving of oat milk typically contains around 120 calories, while the same amount of almond milk has about 60 calories. This makes almond milk a lower-calorie option, which might be important if you're watching your caloric intake.

Macronutrient comparison

Oat milk and almond milk differ significantly in their macronutrient composition. Oat milk is higher in carbohydrates, providing around 16 grams per serving, compared to almond milk's 1-2 grams. On the other hand, almond milk is often lower in fat, with only 2.5 grams per serving, whereas oat milk contains about 5 grams. Protein content is relatively low in both, but almond milk has a slight edge with 1-2 grams per serving compared to oat milk's 2-3 grams.

Micronutrient differences

Both oat milk and almond milk offer a range of vitamins and minerals, but they shine in different areas. Almond milk is a good source of vitamin E, providing about 24% of the recommended daily intake per serving. Oat milk, however, is often fortified with B vitamins and can be a good source of calcium and vitamin D. If you're looking for a drink rich in vitamin E, almond milk might be your go-to, while oat milk can offer more in terms of B vitamins and calcium.

While both oat milk and almond milk have their unique nutritional benefits, your choice should depend on your specific dietary needs and preferences.

Health benefits of oat milk

Heart health

Oat milk is a heart-friendly choice, thanks to its high content of beta-glucan, a type of soluble fiber. Beta-glucan helps in either avoiding the absorption or removing cholesterol from the body, which can lead to improved heart health. This makes oat milk a great option for those looking to support their cardiovascular system.

Digestive benefits

One of the standout features of oat milk is its fiber content, which aids in digestion. Unlike other milk alternatives, oat milk rarely contains thickeners like carrageenan, which some scientists believe can be harmful to the digestive tract. This makes oat milk a safer choice for those concerned about their digestive health.

Oat milk's naturally heavier texture means it doesn't need added thickeners, making it a more natural option for your diet.

Nutrient density

Oat milk is rich in essential nutrients such as vitamin B12, Riboflavin, Calcium, and Phosphorus. These nutrients are crucial for various bodily functions, including immune function, energy production, bone health, and DNA formation. So, if you're looking for a nutrient-dense milk alternative, oat milk is a solid choice.

Health benefits of almond milk

Bone health

Almond milk is often fortified with calcium and vitamin D, which are essential for maintaining strong bones. These nutrients help keep a proper nutrient balance in your bloodstream and cells. Almond milk is naturally high in vitamin E, which benefits your skin and immune system by reducing UV damage and helping your body fight off bacteria and viruses.

Weight management

One of the standout features of almond milk is its low caloric content. It has fewer calories and carbs compared to oat milk, making it a great option for those looking to shed weight or control sugar intake. The almonds in the milk supply healthy fats, which are kind to your heart and help keep your blood sugar steady, as we saw above by using the January app.

Antioxidant properties

Almond milk is naturally high in vitamin E, an antioxidant that helps reduce your risk of chronic disease by targeting disease-causing free radicals. This vitamin also supports your skin and immune system, making almond milk a nutritious choice for overall health.

Almond milk is good for you and helps lower cholesterol and manage weight. The plant-based milk is also a source of antioxidants.

Allergen considerations

Tree nut allergies

For those with tree-nut allergies, almond milk is not a safe option. Even a small amount can trigger severe reactions. On the other hand, oat milk is an excellent dairy-free milk option for people who have tree-nut allergies.

Gluten sensitivities

While oats are technically gluten-free, cross-contamination can occur during processing. This is particularly concerning for individuals with celiac disease or a gluten sensitivity. It's crucial to choose oat milk labeled specifically as gluten-free to avoid any issues.

Cross-contamination risks

Cross-contamination is a significant concern for both oat and almond milk. Oat milk can be contaminated with gluten, and almond milk can sometimes contain traces of other nuts. Always check labels and opt for brands that test for cross-contamination to ensure safety.

When choosing between oat milk and almond milk, consider your specific allergies and sensitivities. Both options have their pros and cons, but understanding the risks can help you make an informed decision.

Best uses for oat milk and almond milk

In coffee

Oat milk's naturally creamy consistency makes it perfect for frothing, making it a great addition to dairy-free coffee drinks, like lattes. Almond milk, with its subtle nutty flavor, pairs nicely in coffee as well, though it may not froth as well as oat milk.

In smoothies

Both oat milk and almond milk can be seamlessly incorporated into smoothies. Oat milk's thicker texture can add a creamy consistency, while almond milk's lighter profile can make for a refreshing drink.

In cooking and baking

Oat milk's natural sweetness and creamy texture make it an excellent choice for baking, enhancing the taste, texture, and color of baked goods. Almond milk, being lower in carbs, is a great option for those following a low-carb or ketogenic diet. It works well in savory dishes and can be used in sauces, soups, and even custards.

Whether you're making a bechamel sauce or a chia pudding, both oat and almond milk can fit seamlessly into your recipes, offering unique flavors and textures.

Environmental impact of oat milk and almond milk

When it comes to the environmental impact of oat milk and almond milk, there are several factors to consider. Both types of milk have their pros and cons, but oat milk tends to be the more sustainable option overall.

Conclusion

Choosing between oat milk and almond milk ultimately comes down to your personal nutritional needs and taste preferences. Both options offer unique benefits: oat milk is higher in carbohydrates and fiber, making it a great choice for those seeking a more filling option, while almond milk is lower in calories and fat, which might appeal to those looking to cut down on these aspects. Additionally, if you have specific dietary restrictions, such as a tree-nut allergy or gluten sensitivity, these factors will play a significant role in your decision. Whichever you choose, both oat milk and almond milk are excellent plant-based alternatives to dairy, each bringing its own set of advantages to the table.

Frequently asked questions

What are the main nutritional differences between oat milk and almond milk?

Oat milk is higher in carbohydrates and iron, while almond milk contains more fat and calcium. Oat milk also has more calories compared to almond milk.

Is oat milk or almond milk better for a low-carb diet?

Almond milk is a better option for a low-carb diet as it contains fewer carbohydrates compared to oat milk.

Can people with tree nut allergies consume oat milk?

Yes, people with tree nut allergies can consume oat milk as it is made from oats, not nuts. However, they should avoid almond milk.

Which milk alternative is better for coffee, oat milk or almond milk?

Both oat milk and almond milk can be used in coffee, but oat milk tends to be creamier and sweeter, making it a popular choice for coffee.

Are there any environmental concerns associated with oat milk and almond milk?

Yes, both oat milk and almond milk have environmental impacts. Almond milk requires more water to produce, while oat milk has a higher carbon footprint. Sustainability practices vary between brands.

Can oat milk and almond milk be used in cooking and baking?

Yes, both oat milk and almond milk can be used in cooking and baking. They can be substituted for dairy milk in most recipes, but the texture and flavor may vary slightly.

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