Recently I have had queries regarding the benefits of Oat milk versus Almond milk. Both these widely known plant-based milk are rich in nutrients, so I can understand the difficulty in choosing one over the other.
So, before picking one, it is important to know all about Oat milk and Almond Milk. As a nutritionist, I will help you with this by comparing these two non-dairy alternatives, for their benefits and expected outcomes.
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Let us start by looking at the table below that compares Oat milk and Almond milk nutrition and benefits:
Whole Oats & Water
Almonds & Water
Sweet and Buttery
Nutty and Mild
22 – 350 mg*
46 – 482 mg*
Morning Or Night
Morning Or Night
|ORAL HEALTH OUTCOME
|TUMMY HEALTH OUTCOME
|BODILY COOLING EFFECT
|BODILY HYDRATION EFFECT
Vanilla and Cinnamon
Vanilla & Cocoa
*Source: USDA; Quantity defined is 1 cup
I hope the tabulated comparison above provides you with some clarity regarding Oat milk vs Almond milk. nutrition
Now, to give further details I am explaining each attribute below.
Variation of Ingredients to Prepare Oat Milk and Almond Milk
It is easy to prepare your own Oat milk at home with rolled, whole or sprouted oats. Soaking oats is optional, though it makes the blending process easy. To avoid the slimy texture of Oat milk, use ice cold water for blending.
Unlike Oat milk, it is essential to soak almonds for at least 5-6 hours to make Almond milk. Soaking almonds enhance their nutrition and also makes it easy to peel them. Blend the peeled almonds with water and strain through a cheesecloth or milk bag to get a smooth texture.
Oat Milk vs Almond Milk Taste: The More Delectable Drink
Oat milk and Almond milk taste different. Oats are naturally sweet and due to that Oat milk has a delicious sweet taste. It has a thick buttery texture which you can adjust by adding more or less water.
Almond milk is more nutty and very mild in taste. This mildness allows a variety of usage of this non-dairy milk. It has a silky and smooth texture.
Any Difference in the Recommended Daily Quantity of Oat & Almond Milk?
No, there is not. The recommended daily quantity for both, Oat milk and Almond milk, is 1 cup. Both these plant-based milks are filled with many vitamins and minerals and to get all these benefits you should add them to your daily routine but in moderation.
If you don’t like to have these milks directly then either you can add them to your coffee or in smoothies. If you are wondering is oat milk or almond milk better for toddlers, well the answer is that both are suitable for kids. However, I would recommend that you start by giving them small quantities to see how they adapt to it.
Oat Milk or Almond Milk: Which One Has More Calories?
As you can observe in the table above, oat milk is much higher in calories when compared to almond milk. This quality makes almond milk a widely popular among the calorie-conscious people around the world.
If you are buying the market versions of Oat milk and Almond milk then remember that artificially sweetened and flavoured packed versions are much higher in calories than the above-mentioned ones.
Which Milk Contains More Fat Among Oat Milk and Almond Milk?
Oat milk has almost double the fat of Almond milk. But Oat milk is a rich source of soluble fibre called beta-glucan which is considered very effective to lower bad cholesterol in your body. It also helps to control high cholesterol levels.
Fat in Almond milk is also considered good for you. If you are curious about Oat milk vs almond milk for weight loss, then almond milk is a better choice.
Oat Milk Versus Almond Milk as Protein Sources
Protein is an essential substance for building and repairing muscles. Protein is also required to develop immunity.
Though oat milk has more protein than almond milk, it is still not enough for your daily protein requirements. So whether you are consuming Oat milk or Almond milk, you should add other protein-rich food as well to your diet.
Is Oat Milk Better Than Almond Milk for Calcium?
Most plant-based milks are lacking in calcium compared to farm milks. Keeping this need in mind, commercial versions of dairy-free milks are fortified with calcium and vitamin D. Vitamin D is essential to absorb calcium by the body.
The quantity of calcium in packed Oat milk and Almond milk varies from brand to brand. So, you must read the labels before picking one. Also, remember that DIY versions of these milks are calcium deficient.
Oat Milk vs Almond Milk: Compare Their Best Time to Consume
Almond milk is low in calories and fat, while oat milk is low in fats. So it is perfectly fine to add these milks anytime to your routine. But it is better to have these either in the morning or at bedtime.
Both these dairy-free milks go very well with your breakfast, whether it is cereals, muesli, smoothie or morning coffee. On this note, between Oat milk vs almond milk in coffee, I prefer mine with oat milk better.
Is Oat Milk or Almond Milk More Sustainable?
All the plant-based milks are more environmentally friendly when compared to dairy milk. But choosing a more eco-conscious milk alternative depends on many factors.
Almond milk is low in carbon dioxide emission but its water usage is quite high. On the other hand, Oat milk has much lower carbon footprint and requires very less water compared to Almond milk. These qualities made Oat milk one of the favourite vegan milk for many eco-aware people.
Oat Milk or Almond Milk: Which One Is a Better Vegan Option?
Oat milk and Almond milk both are derived from plants, so they both are considered vegan milks. Both these can also be used to make vegan yoghurt and buttermilk as well.
You can also consume both these milk if you are lactose and gluten intolerant. If you are gluten intolerant then buy pure oats to make Oat milk at home.
Oat Milk Versus Almond Milk: Which Is Better for Your Smile?
Commercial versions of Oat milk and Almond milk are fortified with calcium, vitamin D and vitamin B12, which are essential for healthy teeth and gums.
DIY versions of these milks may not have calcium but still, these unsweetened homemade beverages are filled with fibre and other healthy nutrients which help to maintain the overall oral health.
Which One Is More Tummy Friendly: Oat Milk or Almond Milk?
Monash University’s fodmap says that Oat milk and Almond milk both are good vegan milk for your stomach. These are lighter on the stomach and can be easily digested.
Both these milks are full of fibre which makes them easy on your digestive system and keeps your bowel movement healthy.
Oat Milk vs Almond Milk: Which One Is Better for Hot Days?
Oat milk and Almond milk both are good beverages to give instant relief from the scorching heat. Plenty of water is used to prepare these milks which is responsible to cool you down immediately.
Soaked almonds are a natural coolant for your body which makes Almond milk a better choice to have during a hot summer day.
Which One Can You Choose to Hydrate Yourself Among Oat Milk and Almond Milk?
It is absolutely necessary for the human body to stay hydrated. Oat milk and Almond milk both are good options to maintain the water level in your body.
Almond milk and Oat Milk have electrolytes such as potassium and magnesium which help to balance the water needs and prevent dehydration.
How Can You Enhance the Flavor and Nutrition of Oat Milk and Almond Milk?
There are various options to enhance the flavour and nutrition of Oat milk and Almond milk. Banana smoothie with Oat milk is a great breakfast choice. You can add walnuts in for crunchiness and vanilla essence for a nice aroma.
Almond milk goes very well with berry smoothies. To enhance the sweetness you can add honey or dates while blending the milk. Cinnamon is also a good pick to give a nice aroma to your cup of Almond milk.
Lastly, I would like to mention here that if you have a nut allergy then Oat milk is a perfect vegan choice for you. I hope this blog helped you to know all about Oat milk and Almond milk. Based on this clear comparison now you can decide your choice of milk by keeping your needs in mind.
Let me know which attracted you more and why? If you need further clarification about the above-mentioned points, feel free to write to me.