Oat Milk Vs Almond Milk
Image by Canva Photos
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
Why You Should Take A Second Look At Almond Milk
There is a lot of controversy surrounding dairy milk. You have those who think its the best thing since sliced bread, and you have those who think it should be left out of every diet. Who is right? The truth, like anything, might be somewhere in the middle. But if you have any doubt at all about the benefits of drinking milk, you can always turn to a healthy alternative such as almond milk. If you plan on limiting or giving up dairy in the near future, take a look at these reasons why you should definitely give almond milk a try.
Its Lower Calorie Than Dairy Milk
Almond milk is incredibly low calorie. Most brands of this milk contain 90 calories per serving or less, with many claiming only around 50 calories. The fat content is also incredibly low. While milk contains fat in all versions except skim milk, almond milk is very low fat in every version. If your goal is simply to cut calories, almond milk is an excellent choice.
It Doesnt Cause Inflammation
For a huge amount of the population, dairy causes inflammation in the gut. Even if you dont notice it on the outside, milk has a way of inflamming the intestines making you feel bloated. Assuming you dont have an issue with nuts, almond milk does not cause this same inflammation. It is fairly soothing to the intestines, and in most cases, does not cause the consumer any negative digestive side effects.
It Still Provides Your Body With Protein
You Could Be Consuming More Sugar Than You Think
Almonds are low in sugar so that means almond milk is low in sugar too, right? Not quite. Many store-bought almond milk varieties include hidden added sugars. Langer advises opting for unsweetened, unflavored varieties to avoid any extra sweet stuff.
Get even more healthy tips straight to your inbox by signing up for our newsletter!
Don’t Miss: Best Protein Treatment For Natural Black Hair
What Other Almond Milk Nutrition Facts Should I Know
Besides calories and protein, almond milk provides other nutrients.
These nutrients include:
- 24% of the recommended daily value of calcium
- 4% of the DV of potassium
- 8% of the DV of Vitamin D
- 110% of the DV of Vitamin E
Comparing these facts for almond milk vs. milk and other milk alternatives reveals some interesting observations.
Making Your Almond Milk Consumption A More Natural Choice
If you find the taste of plain almond milk difficult to stomach, consider other ways to make it more appealing. Including it as an ingredient in recipes with other naturally sweet ingredients is one option. For example, this pumpkin spice smoothie combines almond milk with the natural sweetness of pumpkin puree.As you look for almond milk products, also examine the label for other additives. Besides sugar, some almond milk products are high in salt.
They may also contain gums and emulsifiers to improve texture. While these are generally safe in small amounts, studies suggest particular caution with carrageenan. This emulsifier has been linked to disturbances in gut health. Because of these concerns, many almond milk products use other safer thickeners.
Also Check: Protein Comparable To Shakeology
How To Choose The Best Almond Milk
Most local grocery stores offer a variety of almond milks.
When choosing a product, be sure to look for an unsweetened variety. You can also select a type without added gums or emulsifiers if these ingredients are a concern to you.
Finally, if you follow a restricted diet, such as veganism or vegetarianism, and are concerned about your nutrient intake, choose almond milk that is fortified with calcium and vitamin D.
Homemade and some local options may not contain these nutrients.
To reap the most benefits, choose almond milk that is unsweetened, unflavored, and fortified with calcium and vitamin D.
To make your own almond milk, follow this simple recipe.
- 2 cups of soaked almonds
- 4 cups of water
- 1 teaspoon of vanilla extract
Soak the almonds in water overnight and drain before use. Add the almonds, water, and vanilla to a blender and pulse for 12 minutes until the water is cloudy and the almonds are finely ground.
Pour the mixture into a mesh strainer that is placed over a bowl and lined with a nut milk bag or cheesecloth. Be sure to press down to extract as much liquid as possible. You should get approximately 4 cups of almond milk.
Place the liquid into a serving container and store it in your refrigerator for 45 days.
To make your own almond milk, add soaked almonds, water, and vanilla extract to a blender. Pour the mixture through a cheesecloth and mesh strainer. Store the remaining liquid in your refrigerator for 45 days.
It May Reduce The Risk Of Heart Disease
Observational studies show that regular consumption of nuts is linked to a reduced risk of heart disease. This is partly because they are high in healthful fats (
Research has linked oleic acid, which is the main fatty acid in almond oil, to beneficial changes in blood lipids .
One study in healthy adults showed that eating 66 g of almonds or almond oil every day for 6 weeks reduced their levels of low-density lipoprotein, or bad, cholesterol by 6% and triglycerides by 14%. It also increased their high-density lipoprotein, or good, cholesterol by 6% .
These beneficial changes in the blood lipid profile are associated with a reduced risk of heart disease .
Although about 50% of the calories in almond milk come from fat, it is generally a low fat product and probably doesnt have a significant impact on your blood lipid profile.
Nutritionists believe that vitamin E, along with bioactive plant compounds including polyphenols, are responsible for many of the health benefits of almonds. These compounds have anti-inflammatory and antioxidant properties that are good for heart health .
Bottom line: Almond milk is high in vitamin E and contains healthful fats. Drinking it regularly may benefit your heart.
Read Also: Cholesterol In Protein Shakes
Why Almond Milk Is A Rip
Each half-gallon carton contains very few actual almonds. Evidence shows there may be just over a handful.
While the amount of almonds in each brand of the beverage vary, an analysis of UK almond milk brand Alpro showed that nuts make up just 2% of the drink.
Business Insider was told by spokesperson Carissa Sauer of the trade group Almond Board of California that “ingredient combinations are pretty similar” between UK and US almond milk products.
This leaves almond milk largely empty of the most beneficial part of almonds protein.
Multiple almond growers and processors contacted by Business Insider declined to provide specifics on the ratio of almonds to other ingredients in their almond milk, outside of saying the recipe is fairly standardized “across the board.”
The producers referred me to the Almond Board of California , which was willing to speak but referred me back to the almond companies.
A simple comparison of nutritional values in single servings of almonds and almond milk provides some insight, however:
A typical serving of almonds has 160 calories per serving. By comparison, a cup of almond milk contains just about 30 calories. And while a serving of almonds has 14 grams of total fat and 6 grams of protein, a serving of the milk has 2.5 grams of fat and just one gram of protein.
In other words, a single serving of almond milk has almost no protein. Compared with plain old almonds, it fares even worse.
Why Does Almond Milk Have No Protein
Part of this is due to concerns about milk from industrialized dairy farms growth hormones and antibiotics commonly administered to cows, complaints of animal cruelty, and pollution from manure runoff as well as an increasing interest in the health benefits of a plant-based diet. Some people are allergic to dairy products or have difficulty digesting lactose, a natural sugar found in milk.
Thanks to new studies, Americans are rethinking how much dairy they consume. In light of studies indicating that full-fat dairy products do not increase the risk of heart disease or stroke and may protect us against diabetes, the newest government figures reveal that Americans are drinking more full-fat whole milk and less no-fat skim milk.
So, whats the nutritional difference between cows milk and plant-based milk?
A handful of nuts may offer you with plenty of protein, vitamins, and other nutrients, but a glass of nut-based milk, such as almond or cashew milk, does not.
You May Like: Is Special K Protein Shake Healthy
How To Make Vanilla Almond Milk + Other Flavors
Dont be limited by the classic vanilla almond milk! Here is how to make other flavors, in addition to vanilla, too.
- Vanilla almond milk: Add vanilla extract. Or if you want to, use real vanilla bean seeds.
- Chocolate almond milk: Blend in cacao or cocoa powder with the vanilla in the final blending step.
- Hazelnut almond milk: Replace some of the almonds with hazelnuts.
- Strawberry almond milk: Heres a strawberry almond milk recipe to try. You can omit the sweetener if you like.
- Spiced almond milk: Add an interesting twist by adding cinnamon, or other warm spices like cardamom, cloves, ginger, pepper, nutmeg, coriander, and cumin.
Facts About Almond Milk
1. How Its MadeAlmond milk can easily be made at home. The method used to make fresh almond milk is to soak almonds in water and then blend then in a blender or food processor with a sweetener and some water. The mixture is then strained using cheesecloth. In factory produced almond milk there are additional nutrients and protein added.
2. NutritionThe protein that you get from a single glass of almond milk is 2 grams. You can increase the amount of protein by adding in a scoop of protein powder to your almond milk. You also get calcium, 30 percent of your daily need. Almond milk also provides vitamin benefits, providing you with half of your daily value of vitamin E, 10 percent of vitamin A, and 25 percent of vitamin D.
3. No Cholesterol Almond milk is completely cholesterol free, making a great heart healthy milk alternative. Almonds have also been proven to reduce your risk of developing coronary heart disease. The presence of potassium in almond milk is also a wonderful aid for your heart because it is a vasodilator which reduces the strain put on the muscle.
4. Breast Milk SubstituteThe minerals and vitamins that are found in almond milk are extremely similar to the same ones found in a mothers breast milk. Vitamin D and C and iron are all key components in the growth of babies, and are all found plentifully in almond milk. It is also rich in protein, making it a perfect substitute.
Read Also: Bulk Supplements Protein
Is There More Protein In Almond Milk Or Regular Milk
MAYO CLINIC, DEAR: Ive always preferred a glass of milk with most meals, but there are now so many alternatives to cows milk available. Are plant-based milks like soy or almond milk healthier alternatives?
ANSWER: Cows milk and other plant-based beverages, such as soy milk and almond milk, are both nutritious options. However, depending on the type of product and the brand, there are significant nutritional variances. In general, studying the nutritional facts for each beverage can help you break down the benefits. Fat content, protein, calcium, and the quantity of added sugars, if any, in each food are all crucial considerations.
Skim milk has very little fat, yet the amount of cholesterol-raising saturated fat increases as the percentage of fat increases from 1% to 2% to whole milk. This is crucial to remember because the American Heart Association suggests that saturated fat be limited to no more than 7% of total calories in your diet. Soy and almond milks have roughly 2 to 4 grams of fat per cup, but those fats are mostly monounsaturated and polyunsaturated fats, which are good for you.
When it comes to protein content, dairy milk comes out on top with little over 8 grams per cup. With about 7 grams per cup, soy milk is a close second. With only 1 gram per cup, traditional almond milk falls behind. Pea protein has been added to several modern nut milk variants.
- How to Get Calcium Without Dairy Products published on September 19, 2018
What Can Almond Milk Do To Your Body
Here are the seven main health benefits of drinking almond milk.. It is nutritious. . It is low in calories. . Unsweetened almond milk doesnt raise blood sugar. . It is dairy-free. . Enriched almond milk may strengthen your bones. . It may reduce the risk of heart disease. . Enriched almond milk is high in vitamin D.
Also Check: Protein Powder Vs Shakeology
Enriched Almond Milk Is High In Vitamin D
Many people are low or deficient in vitamin D. This raises the risk of brittle bones, fatigue, and weak muscles .
There are few good sources of vitamin D in the human diet. Thats why a common public health strategy is to enrich certain foods with vitamin D. This especially applies to milk products.
Just like regular milk, almond milk often contains added vitamin D. The amount of vitamin D varies between products. For example, 1 cup of almond milk may contain 2.62 micrograms, which is 13% of your DV. A cup of vitamin-enriched cows milk contains similar amounts .
This makes enriched almond milk a useful source of vitamin D that can prevent deficiency if you consume it regularly.
Bottom line: Almond milk is often enriched with vitamin D, and consuming it often may help prevent vitamin D deficiency.
Does Almond Milk Have Protein
Did you know that just behind water and fat in terms of your body’s physical composition, the protein macro comprises a whopping 20% percent?
Unlike water and fat, though, the human body doesn’t store protein but instead uses all of the protein it consumes to perform essential functions vital to your overall health.
Ensuring adequate protein in your diet via whole foods and using protein supplements are two critical steps you can take.
Almond milk does contain some protein, and it does offer some benefits. However, it may not serve as a standalone solution capable of rounding out all of your protein needs.
This article explores the benefits and shortcomings of almond milk protein. It also suggests ways to incorporate almond milk and even more effective protein sources into your diet.
Don’t Miss: How To Lose Weight With Premier Protein
Many Almond Milk Brands Have Added Sugar
As for sweetened almond milk, including flavors like chocolate and vanilla, the amount of added sugar also varies by brand. One cup can provide as much as 12 grams of added sugar, the equivalent of 3 teaspoonsthat’s half of the recommended daily cap for added sugar for women, based on the American Heart Association’s guidelines.
If you’re only using a quarter cup in your coffee, the added sugar isn’t really an issue. But if you’re someone who is concerned about taking in too much added sugar, then an unsweetened or lightly sweetened version might be a better bet. Lightly sweetened versions contain about 7 grams of added sugar per cup, or just under 2 teaspoons.
Making Your Own Almond Milk
You don’t have to be held to the almond milk formulations offered in stores, though. You can make almond milk at home. Typically, homemade almond milk recipes call for one part almonds and three parts water. But to determine your own optimal ratioand if you don’t mind a little mixologyyou can now buy almond base and add water. One brand, Joi, sells shelf-stable tubs that contain a paste made simply from blanched organic almonds . The company suggests mixing 1 to 2 tablespoons with a cup of water. Two tablespoons would provide 16 grams of fat, 6 grams of protein, and 6 grams of carb, with 4 grams as fiber. That’s right on par with the macronutrient makeup of an ounce of raw almonds , according to the US Department of Agriculture.
Meanwhile, the plant-based meal delivery brand Daily Harvest offers Mylk: almond milk in the form of frozen wedges, made from just nuts, pink sea salt, and vanilla bean . The wedges last six months in the freezer and can be blended with water alone or added with liquid to smoothies, lattes, or oat bowls. Two wedges provide 8 grams of fat, 4 grams of protein, and 2 grams of carb, with 1 gram as fiber.
Don’t Miss: Nature Valley Protein Bars Bodybuilding