Whether you're a vegan, have lactose intolerance or milk allergies, or simply don't like the taste and/or texture of cow's milk, there are
tons of milk alternatives to choose from these days. Show
But with plant-based brands offering a wider variety than ever of milked nuts and legumes, in an array of flavors, fat contents and sweetness levels, knowing which option is best can be tough. So we asked nutrition experts to give us the low-down on two of the most popular: almond milk and oat milk. Almond milk, which has been around since the Middle Ages, "is a versatile plant-based milk alternative that simultaneously provides a wealth of nutrients,” according to Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com. "Those who are kosher may also appreciate almond milk since it can be used in recipes that can be eaten when dairy would not otherwise be permitted." Oat milk, first produced in the 1990s, "is a nice 'entryway' milk alternative,” says Frances Largeman-Roth, R.D.N., nutrition expert and author of Smoothies & Juices: Prevention Healing Kitchen. “It has a texture and mouthfeel that’s very similar to cow’s milk, and the flavor is very neutral.” While neither packs quite as powerful a nutritional punch as cow’s milk — which is full of essential nutrients like protein, fat (except for skim), calcium and vitamins D and A — each boasts some nice dietary benefits. So which came out on top in our head-to-head comparison? Almond Milk vs. Oat Milk: NutritionOverall, the main differences between almond and oat milk are energy (calories) and carbohydrates, with almond milk offering less of each. Oat milk also contains slightly higher amounts of fiber, protein, and fat than almond milk. Some brands, like Almond Breeze and Oatly, fortify their beverages with the key micronutrients found in cow’s milk, making both options significant sources of calcium, vitamin D, and vitamin A. Here are the nutrition details for one cup of Blue Diamond’s Almond Breeze and Oatly’s unsweetened and refrigerated versions of their milks: Almond Milk
Oat Milk
Almond milk pros and consPros
Cons
Oat milk pros and cons Pros
Cons
Bottom line: Is oat milk or almond milk better for you?At the end of the day, choosing which milk alternative is better for you can be as simple as going with what you like more and find the most useful in your kitchen. “Almond milk and oat milk aren’t that far apart in their nutritional break-downs, with oat milk being a little higher in protein and fiber and almond milk lower in calories,” Gans says. "A bigger difference would be taste and versatility." Of course, there are exceptions related to health conditions. For instance, if you have a nut allergy, oat milk is obviously your better option. Or if you prefer to drink milk on its own (without a protein source) and you have diabetes, almond milk is likely your better choice. The best uses for almond milk and oat milkSince oat milk and almond milk have different textures and tastes, each has its natural culinary fit. “Oat milk has a creamier consistency and lends itself better to lattes and cappuccinos, and its natural sweetness is better for baking,” says Gans. Like Gans, Largeman-Roth says she uses oat milk in sweeter foods and beverages like banana bread, muffins, pancakes, lattes, and hot chocolate. “It also works in savory creations, as long as you choose unsweetened,” says Largeman-Roth. “It blends well with other ingredients and doesn’t have any off flavors.” On the other hand, almond milk’s subtly nutty taste makes it ideal for more savory foods like pasta sauces and mashed potatoes — particularly the unsweetened version. Gans likes it in cereal, and both Gans and Taub-Dix suggest using it in smoothies. Depending on how sweet and flavorful you like your smoothies, you can use the sweetened, unsweetened, vanilla, or chocolate versions. “Although I enjoy Almond Breeze as is in a glass, it pairs deliciously with any fruits or veggies when swirled into a smoothie,” says Taub-Dix. Tips for buying almond and oat milksHere are some factors to consider when making your choices in the milk aisle:
Caroline L. Young (she/her) is a nutrition counselor, yoga teacher and freelance health journalist. She is also the owner and founder of Whole Self Nutrition (WSN), LLC. Caroline has worked in the health and wellness industry for over a decade, and she is passionate about breaking down nutrition science into relatable information. She loves helping people understand the truth about nutrition, so they can have the healthiest relationship to food possible. This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Is it okay to drink almond milk everyday?Although almonds are 50% fat and high in calories, commercial almond milk is a low calorie beverage ( 1 , 2 ). This means that you can drink a lot of it without it causing weight gain. It is also rich in some nutrients relative to its calorie content.
What are the disadvantages of almond milk?Cons of almond milk
It's not a good source of protein. It may contain carrageenan, which may cause digestive issues in some people. There are some environmental concerns about the amount of water used to cultivate almonds.
Is almond milk healthier than regular milk?Studies have shown a link between heart disease and saturated fat consumption, so one benefit of almond milk is that you're getting your fats from a healthier source. It also has a higher nutrient profile, and contains more potassium, vitamin A, vitamin D, vitamin E, magnesium and calcium.
Is almond milk healthy for weight loss?Almond milk is 50% lower in calories than cow's milk, making it a good for people trying to lose weight.
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