Oat Milk Vs Cow’s Milk: Which Is Healthiest
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When it comes to healthy beverages, milk is often touted as one of the best. After all, it offers vitamins A and B12 and minerals like calcium and potassium. However, lately, cow’s milk is becoming less popular than other alternatives, such as soy, almond, and oat milk.
But why is that? Why are more people drinking non-dairy or vegan milk than ever before? We decided to do some investigating, and we discovered quite a few interesting facts. Now, we’re bringing them to you side-by-side so that you can make a comparison for yourself.
Here’s everything you need to know about cow’s milk vs. oat milk and which is healthier.
What Are The Benefits Of Drinking Cow’s Milk
With so many people worldwide intolerant to cow’s milk, why is the beverage so abundant? Here are the top reasons why a glass of cow’s milk can be beneficial for those without lactose intolerance:
- Packed With Nutrients – We’ll get into the specifics later on when comparing cow’s milk to oat milk, but the beverage contains seven primary vitamins and minerals, including calcium, riboflavin, magnesium, and vitamin D.
- Provides Natural Protein – If you’re a meat-eater, you probably don’t have to worry about a protein deficiency. However, milk contains around eight grams of protein per cup, making it a valuable resource.
- Weight Loss – While you might think that fat-free milk is better for you, a study shows that whole milk is actually ideal for losing weight. Because milk helps you feel full for longer, you eat fewer calories overall.
Great Source Of B Vitamins
Oat milk is often fortified with B vitamins like riboflavin and vitamin B12.
B vitamins are essential for optimal health and linked to numerous benefits.
For instance, they may help alleviate stress, combat oxidative damage, and promote healthy hair, nails, and skin especially if youre deficient in this group of vitamins (
For example, an older study from 1999 including 66 men with high cholesterol found that drinking 3 cups of oat milk daily for 5 weeks reduced total and LDL cholesterol by 3% and 5%, respectively .
Additionally, a review of 58 studies involving mostly people with high cholesterol demonstrated that getting an average of 3.5 grams of beta glucan daily for 56 weeks reduced LDL cholesterol and apolipoprotein B by 4% and 2%, respectively .
Apolipoprotein B is the main protein found in LDL cholesterol. Its a better indicator of heart disease risk than LDL cholesterol alone (
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Tips For Oatmeal Protein
The best thing about oatmeal is that it is a highly nutritious food on its own, though it could be a little low in the amount of natural protein. Oat provide a balanced source of nutrition, and they are a great vehicle for toppings, mix-ins and garnishes that are protein rich.
If you regularly consume a protein rich diet, then you can eat oatmeal without added protein.
If not, we are sure that the above would have given our readers a reasonably good idea about adding oatmeal protein externally.
The best sources for protein to add to oatmeal are nuts, seeds, milk, yogurt and to supplement with protein powder. The next time around you are planning an oatmeal and would like to make it protein rich, keep that in mind.
There is no doubt that you have plenty of options available. This article provided countless variations of oatmeal protein options that are tasty, nutritious, affordable and also simple to prepare.
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Nutrition And Oat Milk
Compared to other nondairy options like almond and rice milk, oat milk has more fiber and protein . But itâs also higher in calories and carbs . If you prefer a lower-carb milk alternative, almond milk may be a better choice.
Oat milk has about half as much protein as cowâs milk. And like other plant-based milk substitutes, the proteins it contains are incomplete. That means that, unlike dairy milk, it lacks some of the essential amino acids your body needs.
Like many other store-bought plant milks, oat milk usually has added vitamin D and calcium to promote bone health. Riboflavin and vitamin A are also added to most brands. Iron is the only nutrient that naturally occurs in oat milk. Cowâs milk also provides calcium, vitamin D, riboflavin, and vitamin A. But unlike oat milk, it contains potassium, phosphorus, vitamin B12, and niacin as well.
Of course, if you make your own oat milk, it wonât contain these added nutrients.
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To Replace Dairy Products
Nut, rice or soy nondairy beverages can be used in place of dairy milk in some recipes. Use unflavored plant beverages for savory recipes. Almond, coconut and oat milks can be used in dessert recipes because they often contain sweeteners, such as evaporated cane juice. Some vegetarian cheese alternatives can be found without casein . Crumbled tofu can be used to replace cottage or ricotta cheese in some recipes, and nutritional yeast, which has a meaty flavor and taste, can be used like Parmesan cheese.
Harry Freitag Luglio Muhammad, Kacie Marie Dickinson, in, 2019
Making Your Own Oat Milk
All you need are oats, water, a blender and something that can be used to strain the oats. This recipe from Simple Vegan Blog can be made using any type of oat and can be strained using a cheesecloth, nut milk bag, strainer or even a napkin.
Simply soak your oats in water for at least 30 minutes , drain the oats, blend them, strain them, and voilà you have oat milk.
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Oat Milk Vs Almond Milk: How Their Nutritionals Stack Up
Oatly Original‘s nutrition panel for a one-cup serving is 120 calories, 5 grams of fat , 100 milligrams of sodium, 16 grams of carbs , and 2 grams of protein.
Compare that to Blue Diamond’s Original Almondmilk, whose same serving size contains 60 calories, 2.5 grams of fat , 150 milligrams of sodium, 8 grams of carbs , and 1 gram of protein per cup.
While oat milk typically contains a bit more fiber and protein per serving, Oatly’s calorie and fat count is double Blue Diamond’swhich is not necessarily desirable if you’re looking to cut down on calories to lose weight.
As for micronutrients, if you’re opting for Blue Diamond’s option, you’ll get 45 percent of your daily value of bone-building calcium and 50 percent of your DV of vitamin E. On the other hand, Oatly offers only 35 percent of calcium . However, Oatly takes the cake when it comes to metabolism-maintaining vitamin B2, energizing vitamin B12, disease-preventing vitamin D, and DNA-forming phosphorus.
However, if you eat a well-balanced diet, Oatly’s oat milk can certainly earn a place in your milk alternative rotation. If you’re worried about phosphates, consider giving Elmhurst’s Milked Oats a go. While its recipe isn’t enriched with vitamins like Oatly’s is, Elmhurst shuns phosphates and packs in 20 fewer calories and double the protein. Experiment by splashing it into your morning Joe and adding the drink to your morning oats.
Oat Milk Vs Cow’s Milk: Which Is Healthier
Now that we have some background on both types of milk, let’s break down the various elements and see which one is better for your body. That said, keep in mind that if you’re lactose intolerant, you can buy lactose-free, non-dairy milk or nut milk as well, so don’t assume that these are the only two options.
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Is Oat Milk Here To Stay
I definitely think itll be around for a while because its so different than other milks. The nice thing about oat milk is that it has a really creamy texture and a thick mouthfeel. It has the most naturally sweet taste, too. If you add it to coffee, it makes your coffee really creamy and sweet. If you add it to smoothies, it gives smoothies creaminess and sweetness.
How Much Protein Is In Oat Milk
Oat milk provides more protein than some types of milk, and less than others.
It contains about 3 grams of protein in a 1-cup serving, compared with 8 grams in cows milk and 7 or 8 grams in soy milk. It also does not contain all nine essential amino acids, which soy and dairy do, Sheth said.
Pea milk also has more protein than oat milk, Sass noted. is high for a plant milk, on par with cow’s milk, she said.
However, oat milk contains more protein that almond, rice, or coconut milk, which all contain 1 gram or less per cup.
if you’re replacing cow’s milk, which provides about 8 grams of protein per cup, with oat milk, which provides about 3 grams protein per cup, you may want to make up that protein from another food, such as a quarter cup of nuts or pumpkin seeds or a hard boiled egg, Sass said.
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You Dont Have To Eat By The Numbers
Oatmeal is a breakfast that many of us have been eating for years on its own. You dont have to eat-by-the-numbers and do math to eat well. I am sharing this information on protein with you because having a decent amount of protein at breakfast is a practical way to be fuelled for the whole morning. All it takes is a few simple additions.
Rather than counting grams of protein, think about your food as energizers* , muscle builders* and flavourizers *. When you have all three categories at breakfast, you are more likely to be satisfied. Thinking about food in this way helps you to have more freedom with food, and to use what you have on hand.
Play with your breakfast and find a combination of foods that fuels and satisfies you, both physically and psychologically.
*These terms were inspired by Pearle Nerenberg, Sports Dietitian with Eat This For Performance.
Bauer J1, Biolo G, Cederholm T, Cesari M, Cruz-Jentoft AJ, Morley JE, Phillips S, Sieber C, Stehle P, Teta D, Visvanathan R, Volpi E, Boirie Y. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013 Aug 14:542-59. doi: 10.1016/j.jamda.2013.05.021. Epub 2013 Jul 16.
Vegan And Free From Lactose Soy And Nuts
Oat milk is a sensible option for those with certain dietary restrictions.
Since its based on oats and water, its vegan and free of nuts, soy, and lactose.
Though oats are naturally gluten-free, they can be processed in the same factories as gluten-containing grains that may contaminate them .
If you prefer guaranteed gluten-free oat milk, check the label to make sure your chosen product is made with certified gluten-free oats. Alternatively, you can make homemade oat milk using certified gluten-free oats.
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How Does It Taste
Taste may be a deciding factor for many people when selecting a dairy alternative. After all, if youre looking for something to add to your morning coffee, you dont want to ruin the flavor.
Oat milk has been described as creamy and tasty. Its also said to blend well with coffee. If youre using a sweetened version, you may not even need to add more sweetener when using oat milk in your coffee. Its also said to work well in cooking or baking.
Almond milk, as could be expected, has a mild flavor with a hint of nuttiness. Different brands will have slightly different flavors, so you may want to try a few to find your favorite.
Oat Milk Vs Cow’s Milk
Store-bought oat milk often has a similar amount of vitamins and minerals as traditional cow’s milk. That’s because the FDA permits fortifying milk and non-dairy substitutes with vitamin D and vitamin A. One cup of fortified milk either oat or cow provides about 20% of your daily value for each. Manufacturers may also add vitamin B12, calcium, and riboflavin to oat milks to provide some nutrients found naturally in cows milk.
The two kinds also contain a similar number of calories in a 1-cup serving, but oat milk has more carbs and fiber and less protein . The additional protein in cows milk may keep you fuller, longer, since it prolongs the digestion and absorption process in your GI tract.
That said, its crucial to check labels before you swap out a dairy-based option for a plant-based one, since marketing claims can make “vegan,” “lactose-free,” or “non-dairy” food products appear more nutritious than they actually are. Even oat milks labeled as “Plain” or “Original” can contain added sugar.
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Oat Milk Vs Almond Milk: How They Stack Up
Oatly Originals nutrition panel for a 1 cup serving is 120 calories, with 5 grams of fat, 100 milligrams of sodium, 16 grams of carbs and 2 grams of protein.
Compare that to Blue Diamonds Original Almondmilk, with a 1-cup serving containing 60 calories, 2.5 grams of fat, 150 milligrams of sodium, 8 grams of carbs and 1 gram of protein per cup.
While oat milk typically contains a bit more fiber and protein per serving, Oatlys calorie and fat count is double Blue Diamonds which is not really desirable if youre looking to cut down on calories to lose weight.
As for micronutrients, if youre opting for Blue Diamonds option, youll get 45 percent of your daily value of bone-building calcium and 50 percent of your recommended daily value of vitamin E. On the other hand, Oatly offers only 35 percent of calcium . However, Oatly takes the cake when it comes to metabolism-maintaining vitamin B2, energizing vitamin B12, disease-preventing vitamin D and phosphorus.
Other Nutrition Benefits Of Oats
In addition to its high protein and excellent amino acid profile, there are many other benefits of oats. Oats are also a source of whole grains, which according to the USDA MyPlate Guidelines, should make up at least half of your grains consumed daily. Whole grains like oatmeal and brown rice provide more B vitamins, iron and fiber than refined grains.
Fiber is another benefit of oats, as this helps improve digestion, gut health and regulate bowel movements. Harvard Health even notes that a bowl of oatmeal providing 1 to 2 grams of soluble fiber can help lower cholesterol.
How Does Lactose Intolerance Work
Lactose is a natural sugar found in milk and dairy products. Modern humans have developed a genetic mutation that produces the digestive enzyme lactase, which breaks down lactose to be digested for nutrients. Babies automatically create lactase, but its presence fades as a child gets older. Lactose intolerance only occurs in teens and adults who don’t make enough lactase. Symptoms of this condition including bloating, diarrhea, vomiting, and indigestion.
There are three types of lactose intolerance primary, secondary, and developmental. Here’s how each one affects the body:
- Primary Lactose Intolerance – This is the most common type of intolerance, marked by a significant drop in lactase production as one gets older. Typically, those with primary lactose intolerance can digest dairy through adolescence but may not be able to once they reach adulthood.
- Secondary Intolerance – Rather than a natural drop-off of lactase production, the intolerance stems from an illness or injury. In this case, treating the underlying condition can relieve the symptoms of lactose intolerance.
- Developmental Intolerance – In this instance, a person is born without the ability to produce lactase, meaning that they can’t drink milk at any age, even as a baby. This type of lactose intolerance is genetic and must be passed by both the mother and father.
Micronutrients: Vitamin And Mineral Breakdown
Both oat milk and almond milk become fortified in the production process. This means that both kinds of milk contain decent calcium, vitamin A, and vitamin D amounts.
Unlike almond, though, oat milk offers a few different vitamins, namely riboflavin and vitamin B12. Plant-based dieters are more susceptible to vitamin B12 deficiencies, and oat milk provides an excellent dietary source of this cell-strengthening vitamin.
However, one of the benefits of almond milk that oat milk doesn’t offer is 50% of your vitamin E RDI, a potent antioxidant that helps protect the body’s cells.
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How Do You Increase Protein In Oatmeal
There are many simple and easily doable tips that could help you in increasing the protein content as far as your oatmeal is concerned.
For example after cooking the oatmeal, you can add milk and top it up with a handful of almonds. This is good enough to increase the protein content in your oatmeal from 5.9 grams to over 20 grams.
Apart from the above, there are other ways and means by which it is possible to scale up the protein content in your bowl of oatmeal. Let us learn a few ways by which this can be done easily and without too much struggle and effort.
How Does Oat Milk Compare With Dairy Milk
Dairy milk and oak milk have different nutritional profiles. For example, dairy milk tends to contain more protein and a wider variety of vitamins and minerals.
In the U.S., manufacturers add vitamin D to whole milk. Vitamin D helps the body absorb the calcium it needs to build, maintain, and repair bones. In addition, it plays an essential role in:
- muscle movement
- the nervous system
- the immune system
Lack of vitamin D can result in serious health problems. Children can develop rickets, which means their bones are too soft to support their weight. In adults, it can increase the risk of osteomalacia, or soft bones, and osteoporosis, or fragile bones.
The reports that 1 cup, or 249 g, of whole milk contains:
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