Almond Milk VS Oat Milk: Which is Healthier?

a glass of almond milk and some almonds are kept on a table | Almond Milk VS Oat Milk Which is Healthier

Almond Milk VS Oat Milk

Alternative dairy products are gaining popularity in the United States. Oat milk and almond milk, in particular, have emerged as front-runners for replacing dairy milk in recipes and drinks. Is one, however, better for your health? Here's all you need to know about oat milk and almond milk's nutritional benefits and drawbacks. 

Alternative dairy products are frequently fortified, which means that additional nutrients have been added to compensate for nutritional inadequacies. Because neither oat milk nor almond milk natively provides these minerals, vitamins D, B12, and calcium can be added. 

While nutritional value and ingredients vary by brand, here's what you can anticipate from store-bought oat and almond milk: 

Oat milk 

Oat milk is made by soaking and blending oats with water, then filtering off the pulp, leaving a smooth drink that resembles dairy milk in appearance and taste. Oats, water, oil, fortified nutrients, and extra preservatives and sweeteners make up the majority of oat milk. 

Is it possible to manufacture oat milk at home? And How healthy is oat milk?

Oat milk is usually just as simple to make as almond milk. We use salt to provide some depth to the flavour, but you may totally skip it. 

  • 1/2 cup rolled oats, soaked overnight in a covered basin of room temperature water 
  • Drain your soaked oats and combine them with 3 cups cold water and 1/2 teaspoon salt in a blender. 
  • Blend until the oats are thoroughly pulverised. 
  • Remove the last of the oat pulp with a sieve or coffee filter. 
  • Enjoy! 

Oat milk health advantages 

One serving of fortified oat milk can provide you with a variety of nutritional benefits, depending on the brand: 

  • Vitamin D - Vitamin D, which helps build and maintain strong bones, is found in 20% of your daily required consumption of oat milk. 
  • Calcium - Calcium, a key mineral for keeping strong bones and teeth, is found in 25% of your daily recommended consumption of oat milk. 
  • Riboflavin - Riboflavin, often known as vitamin B2, is found in 45 per cent of the daily required amount in oat milk. Riboflavin is required for a healthy liver, hair, skin, and eyes and aids in the conversion of food into fuel. 
  • The fibre in food - The fibre in oat milk is 3 grammes, which aids digestion and reduces constipation. 
  • Oat milk should be consumed: Because it is naturally dairy-free, soy-free, and nut-free, oat milk is an excellent choice for anyone with lactose intolerance or nut allergies. 

Oat milk drawbacks 

Oat milk often contains more calories and fat than almond milk. Watch out for high amounts of added sugar as many varieties can contain a lot. 

Who should avoid oat milk?

Anyone with an oat allergy or intolerance should avoid it, and those with celiac disease should be cautious when choosing a brand. 

If you have celiac disease, make sure to purchase gluten-free oat milk. While oats do not contain gluten individually, they can be cross-contaminated during processing.

Almond Milk

Grinding almonds and soaking them in water before separating the combination produces almond milk. Added sugar and thickeners like carrageenan and guar gum are common in store-bought variants, which may also be fortified with vitamins E and D. 

Is it simple to manufacture almond milk at home? 

Yes! You can manufacture almond milk at home without worrying about unexpected ingredients. Take the following steps: 

  • 2/3 cup whole almonds, soaked in water in a covered bowl 
  • Soak them for at least 4 hours, but overnight is preferable. 
  • Almonds should be drained and rinsed. 
  • Blend them with 3 cups of cold water in a blender. 
  • Blend until only liquid and almond pulp remain. 
  • Using a sieve or a coffee filter, drain the liquid from the pulp. 
  • Enjoy! 

Almond milk benefits 

  • Calcium -  A cup of almond milk has 450 mg of calcium, which is 35% of the daily required amount. 
  • E vitamin - One cup of almond milk has 7.5 milligrammes of vitamin E or half of the daily required amount. Vision, reproductive, blood, brain, and skin health all benefit from vitamin E. 
  • Almond milk should be consumed by: Almond milk is dairy-free, gluten-free, and soy-free by nature, making it a wonderful choice for people with celiac disease, gluten sensitivity, or lactose intolerance. 

Almond milk is a wonderful choice for those watching their weight because it has fewer calories than oat milk. Even if you're not trying to lose weight, consuming fewer calories allows you to include more nutritional ingredients in smoothies or oatmeal, such as chia or hemp seeds, while staying within your body's calorie range. 

Almond milk drawbacks 

Neither are natural sources of protein, thus they will either have low amounts, or the amount will be supplemented from another protein source. Anyone allergic to almonds or tree nuts should avoid drinking almond milk. 

Take Away

Both oat milk and almond milk are healthful dairy replacements, but depending on your allergies or sensitivities, one may be preferable for you.

Carbohydrates and calories are the most important variations, with almond milk being lower in both. When purchasing oat milk or almond milk, keep an eye on the amount of added sugar, which usually means choosing the unsweetened or lightly sweetened variety.