Oat Milk Vs Almond Milk
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Its no secret that plant-based milks are more expensive than traditional cows milk. Their manufacturing process is longer and requires more resources. However, when you break down the different kinds and brands of non-dairy milks, they do tend to vary in price. Almond milk typically costs about $4.30 a gallon, whereas oat milk will usually be priced at just over $5 per gallon. Both kinds of milk can usually be found in a cardboard box in the pantry section of grocery stores and chilled in the dairy refrigerator section. While oat milk is more expensive, it does tend to have a longer shelf life than almond milk.
Almond milk is the less expensive option
One of the main reasons people consume milk is to make sure their bodies are getting enough calcium and protein. Both almonds and oats have some degree of natural protein, but most brands will fortify their products to add calcium. Almonds are higher in protein than oats. They also have more healthy fats and vitamin E. Oat milk does have slightly more fiber, which lends to a reasonable amount of protein. As long as whatever brand youre drinking fortifies their beverage, both oat milk, and almond milk have about the same amount of calcium. To ensure youre getting the maximum amount of nutrients possible, make sure the brand of almond milk or oat milk youre drinking is fortified.
Almond milk is higher in protein
Oat milk offers a better taste
So Almond Milk Vs Cow Milk: Which One Is Healthier
Cows milk is one of the original superfoods and is one of the most nutrient-dense foods on the planet. With a natural balance of carbohydrates, protein, and fats, as well as over 15 essential nutrients, cow milk is an incredibly healthy choice. For those who cannot consume or choose not to consume cows milk, almond milk is a good plant-based alternative. Compared to cows milk, almond milk is lower in protein, fat and carbohydrates, and micronutrients, largely due to the fact that water is the primary ingredient.
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Is Vanilla Almond Milk Keto
100 grams of unsweetened vanilla almond milk from the supermarket provides approximately the following nutritional values :
- Energy: 16.7 calories
- Dietary fiber: 0.4 grams
- Net carbs: 0.4 grams
In terms of nutrients, the unsweetened vanilla almond milk hardly differs from the classic unsweetened version. In our example, the vanilla option scores with a higher fat content and a better fat-to-net carbohydrate ratio.
However, the sweetened variant from the same manufacturer would give us a completely different result with just under 6 grams of sugar per 100 millilitres .
Nonetheless, we should look at the list of ingredients for the unsweetened option as well. In any case, we may be interested to know where the vanilla flavor comes from.
According to the United States Department of Agriculture database, the vanilla almond milk in our example consists of the following ingredients :
- Almond milk
- Calcium carbonate
- Guar gum
- Gellan gum
When a product naturally contains less fat, something else must be added to maintain the taste and creamy consistency. These necessary additives fundamentally alter the nutritional profile of barista almond milk.
There are often numerous stabilizers, emulsifiers, and potentially harmful preservatives, and sometimes even highly-processed vegetable oils.
Such food additives can affect carbohydrate and fat metabolism, so they are significantly involved in the development of obesity .
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Why Does Almond Milk Have So Little Protein
Why does almond milk have so little protein? While almonds are naturally high in protein, a serving of almond milk contains barely any protein 1 gram compared with dairy milks 8 grams because its mostly water. A comparison of the most popular milks.
Does almond milk have lots of protein? Almond milk is also high in fat and protein relative to its carb content. For this reason, it doesnt cause a spike in blood sugar levels, making it suitable for people with diabetes, as well as those who are following a low carb diet.
What kind of milk has the lowest amount of protein? Buffalo milk is not very common in the United States but it delivers 9 grams of protein per cup. When it comes to vegan and non-dairy milk beverages, soy milk is the clear winner with 7 grams of protein per cup. Hemp, almond and rice varieties are all very low in protein at just 1-2 grams per cup.
Why you should not drink almond milk? Along with skipping necessary steps and the addition of thickeners and stabilizers, almond milk lacks protein , typically contains added sugars, and has little-to-no fiber per serving.
How To Make Almond Milk
Almond milk is an easy dairy-free milk substitute, made with almonds and water. Its perfect for pouring over cereal, using it in smoothies, or even adding to your coffee!
If you ask me, homemade almond milk tastes WAY BETTER than store-bought almond milk. I think youll agree once you taste it homemade is the best! In fact, you probably wont be able to go back to a store brand after you see how good it tastes, and how easy it is to make.
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How To Make Your Own
Oat milk is incredibly easy to make at home.
Whats more, making your own allows you to choose the ingredients and avoid additives or thickeners that may be found in commercial products.
You can also make it guaranteed gluten-free by using certified gluten-free oats.
Yet, a homemade variety may not provide as many nutrients as store-bought fortified options.
To make oat milk, blend one cup of rolled or steel-cut oats with three cups of water. Pour the mixture over cheesecloth to separate the oat milk from the oats.
Once prepared, store it in a glass bottle in your refrigerator for up to five days.
To enhance flavor, try adding either a 1/4 teaspoon of salt, a teaspoon of vanilla or cinnamon extract, a few dates, maple syrup, or honey.
You can make your own oat milk by blending one cup of oats with three cups of water and pouring the mixture over cheesecloth into a bottle or jar.
Oat milk is a plant-based milk alternative thats vegan and naturally dairy-, lactose-, soy- and nut-free.
Its even suitable for people with gluten intolerance if made from certified gluten-free oats.
Commercial products are often fortified with vitamins and minerals that may offer benefits for your heart and bones.
To enjoy its flavor and advantages to health, find a healthy, unsweetened variety in stores or make your own at home.
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Other Factors To Consider
Cows milk is a whole food that only contains milk. Although some varieties of milk contain added vitamins and minerals, cows milk does not contain additional ingredients in the form of additives or preservatives. On the contrary, almond milk is a form of minimally processed food given almonds do not grow in liquid format, require production, and almond milk contains additives in the form of preservatives, emulsifiers, and stabilizers. Although homemade almond milk is made by soaking and blending almonds with water and then straining the mixture to remove the solids until only the liquid remains, store-bought almond milk often contains additives such as gellan gum, sunflower lecithin, locust bean gum, ascorbic acid, and/or natural flavour.
Cows milk is one of the most nutrient-dense foods on the planet. Not only does it contain a good balance of carbohydrates, protein, and fat, but also a good source of naturally occurring vitamins and minerals. Conversely, given almond milks primary ingredient is water, it contains a very limited amount of all macronutrients, and most of the micronutrients in almond milk are fortified.
Allergies and Intolerances
Calories and Weight Loss
Overall, almond milk and cow milk both have pros and cons depending on the individual, their diet, health goals, nutritional needs, and personal preferences.
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Which Milk Should You Drink Heres A Calorie Carb And Protein Comparison To Help You Choose
Going to pick up a gallon of milk has new meaning since cows milk is no longer the only choice. With awareness of dairy allergies and people choosing to eat more plant-based for health or environmental reasons, there are so many dairy-free milk options available. If youre wondering how many calories are in different types of milk, check out the charts below comparing almond milk, oat milk, soy milk, coconut milk, and rice and hemp milk. You can also compare the amount of carbs, sugar, and protein in plant milks, so you can choose the best option based on your nutrition needs.
Ive included unsweetened and sweetened plant milks, so you can see how choosing unsweetened affects the total calories and sugar. And although they arent mentioned in the charts, in you want a vanilla-flavored plant milk without the sugar, many companies offer unsweetened vanilla plant milks, so look for those at your grocery store.
The Final Oat Milk Vs Almond Milk Verdict
In general, both Caspero andJones agree that there isnt a huge difference when it comes to the nutrition of oat milk vs almond milk. Still, taking your individual needs and overall diet into consideration could help you decide which ones best for you. If youre concerned about calories, you are likely going to want to choose an unsweetened almond milk over, perhaps, a full-fat oat milk, says Caspero. Oatlys Oatmilk is 120 calories, compared to Almond Breezes Unsweetened Almondmilks 30 calories . If youre someone whos drinking a few cups a day, that can add up.
Oat milk is also rich in carbohydrates packing 16 grams per cup that can raise blood sugar, so it might not be the best option if youre trying to keep your glucose levels stable, says Jones. But for those who are pregnant or nursing and need those extra macronutrients, the higher-fat, higher-protein oat milk may be a better fit, adds Caspero. Still, confused about whether you should opt for oat milk vs almond milk? Always consult a registered dietitian if you do have questions about how to choose the best milk substitute for you because it definitely makes a difference based on your health condition, the cost, and what youre using the milk substitute for, explains Jones.
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How To Prepare Almond Milk
You can use almond milk in the same way as you would animal milk. Itâs available in just about any supermarket or bulk-food stores next to traditional dairy products. Store-bought almond milk is often shelf-stable until opened.
You can also make your own almond milk at home:
You can use almond milk in any recipe that calls for milk. Here are some ways to use this versatile drink:
- Drink a glass of almond milk
- Make pancakes
- Add almond milk to hot chocolate instead of animal milk
- Use almond milk in cereal
- Make homemade almond ice cream
- Add almond milk to smoothies for a protein boost
- Use almond milk as coffee creamer
How Healthy Is Almond Milk
Almond milk has just as much calcium and vitamin D as cow’s milk and about 1/4 as much protein. Depending on the brand, it is made of a combination of almonds, sea salt, carob or vanilla bean extract, cane or brown rice sweetener, emulsifiers and preservatives. It is generally fortified with vitamins A, D and E, although almonds naturally contain some vitamin E. Almond milk can be a good replacement for dairy milk, as long as the protein deficit is met through other sources.
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Disadvantages Of Almond Milk
Almond milk is healthy and does not have any negative side effects except in people who may have allergies. However, almond milk has some drawbacks that include:
It is important to keep these drawbacks in mind and ensure you supplement your diet with other rich sources of calcium and vitamin D. People allergic to nuts may try soy milk, oat milk, and rice milk, which are great lactose-free and plant-based milk .
Risks Of Drinking Almond Milk
Some brands of almond milk contain carrageenan, a common and controversial thickener derived from seaweed. Its often used for texture in things like ice cream. According to one review published in Environmental Health Perspectives, several studies have linked it to increased inflammation as well as inflammatory bowel disease and colorectal malignancy. If youre concerned about carrageenan, check the labels on your almond milk to select a brand that does not include it.
Given almond milks low protein content, and, if unfortified, low calcium content, those substituting almond milk for dairy should be careful to get protein and calcium from other sources.
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Calcium And Vitamin D
The National Institutes of Health recommends most adults get 1,000 milligrams of calcium per day. In order to absorb calcium properly, the NIH recommends you get 15 micrograms of vitamin D daily, which is not naturally present in many foods. A glass of almond milk provides the same amount of both of these minerals as a glass of cow’s milk, with 30 percent of the calcium you need each day and 25 percent of your daily value of vitamin D.
What Are The Benefits Of Almond Milk
Comparing nutrition facts for various milk products suggests that each variety offers advantages.
If you choose almond milk, you can feel confident in enjoying the following benefits:
- Almond milk is low in calories and low in fat
- Almond milk contains only healthy fats
- Almond milk is low in carbs, so it is keto-friendly
- Unsweetened almond milk is also low in sugar
- Almond milk is a significant source of Vitamin E, which can reduce inflammation, reduce cancer risks, and promote skin, eye, immune, and cardiovascular health
- Almond milk also provides at least some protein, calcium, fiber, Vitamin D, and potassium
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Less Nutrition Than Cows Milk
Almonds in their whole form are a great source of protein, fiber, and various vitamins and minerals. However, many of the nutrients are removed during processing of almonds into milk, and almond milk nutritional content includes little protein and fiber. Almond milk does not contain dairy or lactose, milk sugar.
Per 240ml serving, the original flavor of almond milk made by the Blue Diamond company contains 60 calories, 2.5 grams of ft, 8 grams of carbohydrates, 7 grams of added sugar, 1 gram protein, 1 gram fiber, 450mg Calcium, 170mg Potassium, 150mcg Vitamin A, 7.5mg Vitamin E. Its low in Vitamin D, Iron, Phosphorus, and Magnesium. It does not contain lactose, which means anyone with lactose intolerance would be able to drink it without worry of GI discomfort.
Conversely, per 240ml serving of reduced-fat dairy milk contains 130 calories, 5 grams of fat, 12 grams of carbohydrates, 0 grams of added sugar, 8 grams protein, 0 grams fiber, 300mg Calcium, 400mg Potassium, 90mcg Vitamin A, and 100IU Vitamin D.
Protein is very important for muscle health and body growth, and because almond milk is so low in protein, it might not be a good option if you are trying to get adequate protein in your diet.
The ingredients in almond milk include binders and additives, including gellan gum, sunflower lecithin, salt, locust bean gum, and various vitamins and minerals.
May Be A Useful Source Of Calcium
For those following a plant-based or vegan diet, fortified almond milk makes a useful contribution towards calcium intake. Commercial products which are fortified, typically provide around 120mg of calcium per 100ml, which is comparable to cows milk. The recommended adult daily allowance for this mineral is 700mg. Homemade almond milk is not a good source of this mineral.
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Great For Bone Health
Oat milk is often fortified with calcium and vitamin D, both of which can benefit your bones.
Calcium is essential for strong and healthy bones because its the main mineral used to form them. Over time, a continuous lack of calcium in your diet may cause your bones to become brittle and more likely to fracture or break .
Adequate vitamin D is just as important, as it aids the absorption of calcium from your digestive tract. A lack of vitamin D can keep your body from getting enough calcium and thereby weaken your bones .
Many types of commercial oat milk are also a good source of vitamin B12. Some studies have linked this vitamin to healthy bones and a lower risk of osteoporosis, a condition characterized by porous bones, particularly in postmenopausal women .
Keep in mind, though, that homemade oat milk will not contain vitamin D or B12 only fortified commercial versions do .
For reference, 1 cup of Oatly provides 20% of the DV for vitamin D and 50% of the DV for vitamin B12 .
Oat milk is free of many common allergens and may lower blood cholesterol. Fortified versions often provide B vitamins and nutrients that support bone health.