Oat Milk vs. Almond Milk

Oat Milk vs. Almond Milk: Which One is Right for You?

With the increasing trend in plant-based diets and the high cases of lactose intolerance, taking hold of oat milk and almond milk as non-dairy alternatives has increased. However, which one is better for you? The answer will depend on your dietary needs, taste, and environmental concerns. So, let us just do a detailed comparison between oat milk and almond milk, which will help you make a wise decision.

1. Nutrition Profile

Oat Milk 

Then blended with water, every solid is removed to make oat milk. It is naturally higher on carbohydrates and fiber than almond milk, and is usually fortified with extra nutrient like calcium and vitamin D. Typically, a cup (240 ml) of oat milk contains:

- Calories: 120-130 kcal

- Protein: 2-4 g

- Fat: 5 g (mostly healthy fats)

- Carbohydrates: 16-24 g (high in natural sugars, especially in sweetened versions)

- Fiber: 2-3 g

- Calcium: usually fortified to match cow's milk

For carbohydrates oatmeal could be better for those interested in raising their energy levels. It is also advisable to watch for sugar levels in the sweetened version. 

image credit: FREEPIK

Almond Milk

Almond milk is then mixed with water and the almond itself, so it has thin watery profile. It is a very low calorie carbohydrate product but is lacking the oat fiber and proteins. One cup of almond milk contains:

-Calories: 30-60 kcal(depending on brand and additives).

-Protein: about 1-2 grams

-Fat: usually 2.5-3 grams (healthy fats)

-Carbs: 2.5 g carbohydrates

-Fiber: almost nil

-Calcium: Equal to or out-fortified cow's milk

Almond milk is lighter, contains fewer calories, fewer carbohydrates, and fat; therefore, it is appropriate for a person on low-carb or calorie-restricted diet.

image credit: FREEPIK

2. Taste and Texture

Oat Milk

A natural sweet, creamy quality makes oat milk a highly-sought-after non-dairy option for coffee drinks like lattes. Its thickness, thicker than almond milk, brings closer to the consistency of cow's milk, thus appealing to people who prefer a more intensely full-bodied option. 

Almond Milk

Almond Milk has a very mild flavour, sometimes slightly nutty, but can seem thinner and more watered-down compared to oat milk. This can go well with cereals and smoothies but may not match your personal expectation of creaminess when you talk about plant milk. 

3. Health benefits

Oat Milk

Oat milk is a good source of soluble fiber, especially beta-glucan, which may help lower levels of cholesterol, treat heart disease and manage blood sugar. It is naturally dairy- and lactose-free, so it is a great choice for people suffering from lactose intolerance. Oat milk also has higher protein than almond, but is still quite lower in quantity compared to normal dairy milk. 

Almond milk 

Almond milk is high in vitamin E, an antioxidant for skin health and anti-inflammation. It is low in calories and sugars, making it very attractive to those controlling their weights as well as their blood sugar levels. It is, however, low on protein levels. Oat milk would be a better option if you are looking for a less protein-rich non-dairy milk. 

4. Environmental effects 

Oat milk 

Compared to almond milk, oat milk is more generally rated environmentally friendly due to lower water and land footprints. First, oats are grown in colder climates compared to the vast requirement of water needed for growing almonds especially in water-scarce regions like California. Production of oat milk produces fewer greenhouse gases and overall uses fewer resources. 

Almond Milk 

Inherently healthy, however, the environmental cost of almond cultivation is so high as it demands an abnormally huge number of gallons of water for its growth. It's estimated that it takes about 1.1 gallons of water for an almond and usually grows in drought regions like California that has been a concern for the sustainable consumption of almond milk where there are water crisis situations. 

5. Dietary Concerns 

Oat Milk 

Oat milk is pretty good for just about every vegan, lactose intolerant person, and a gluten-free individual (as long as the oat milk is certified gluten-free as some brands can have cross-contamination). It has some more carbohydrates than other types so may even be against someone on a ketogenic diet or low carb. 

Almond Milk 

Almond milk would be good for vegans, lactose-intolerant individuals, and those on a gluten-free diet. It boasts very low carbohydrate and calorie content, making it suitable for those who engage in low-carb, keto, or calorie-restricted diets. It is, however, to be avoided by people who are allergic to nuts as this is made from almonds. 

6. Price and availability 

Oat milk 

Oat milk is generally considered to be more expensive than almond because its production process is different. However, it is really picking up speed in terms of availability nowadays in supermarkets, coffee shops, and restaurants. Oatly, Califia Farms, and Silk are among those big brands that carry oat milk. 

Almond Milk 

Often, almond milk is cheaper than oat milk as well as accessible in almost every shop and cafe. Blue Diamond (almond), Silk, and Califia Farms are some of the major brands that produce almond milk in a variety of flavours, including unsweetened, sweetened, and vanilla options. 

7. Who's better for you? 

If you choose oat milk:

- You want creamier-richer texture.

- You are searching for non-dairy milk having more fiber and more protein.

- Environmentally friendly option for you.

- You love having lattes and cappuccinos. 

Opt for almond milk if: 

- You are in a low-calorie or low-carb diet. 

- You prefer something lighter, with a more subtle taste. 

- You're looking for vitamin E-rich dairy-free milk. 

- You're looking for a more budget-friendly option. 

Oat Milk buying link is given below:

CLICK HERE

Almond Milk buying link is given below:

CLICK HERE

Conclusion: Oat Milk vs. Almond Milk

Ultimately, both oat milk and almond milk are healthy and sustainable alternatives to dairy milk. Your choice should depend on your dietary needs, taste preferences, and environmental concerns. Oat milk is ideal for those who prefer a creamier, sweeter milk with more fiber and protein, while almond milk is better suited to those who want a lighter, lower-calorie option with a nutty flavor. Both options are great choices for those looking to reduce their dairy consumption or follow a plant-based diet.