Almond milk and oat milk have surged in popularity as dairy alternatives, offering plant-based options with unique flavors and nutritional profiles. Both boast benefits such as being lactose-free, suitable for those with dairy allergies, and environmentally friendly. However, as the demand for plant-based milk alternatives continues to grow, the question arises: is one healthier than the other?
We spoke with Wan Na Chun, (she/her), RDN, a registered dietitian nutritionist and nutrition consultant for Health Insiders, to learn if whether one type of this plant-based milk is healthier than the other. Chun revealed that while both of them have their own unique benefits, it really depends in the individuals needs.
Almond Milk vs. Oat Milk
Almond milk, a popular dairy alternative, is renowned for its light, nutty flavor and versatility in various culinary applications. With a smooth consistency, almond milk complements both sweet and savory dishes, making it a favorite for coffee, cereals, smoothies, and baking. Nutritionally, it is typically low in calories and a good source of vitamin E. However, it's worth noting that almond milk tends to be lower in protein compared to cow's milk. When compared to oat milk, almond milk generally has a lighter texture and a milder taste. The choice between almond and oat milk often comes down to personal preference, dietary needs, and nutritional considerations, as oat milk may offer a creamier consistency and slightly higher protein content.
Oat milk, a dairy substitute gaining popularity, is celebrated for its creamy texture and naturally sweet flavor derived from oats. This plant-based milk alternative has a thicker consistency compared to almond milk, making it a rich addition to coffee, cereal, and smoothies. Oat milk's versatility extends to both sweet and savory dishes, offering a neutral taste that pairs well with various culinary creations. Nutritionally, oat milk can provide more protein and fiber than almond milk, but it may also contain more carbohydrates.
Which Is Healthier
"When comparing almond and oat milk, oat milk is often considered healthier due to its higher fiber content, which can help stabilize blood sugar levels and keep you full for longer. Oat milk is also higher in nutrients such as riboflavin, calcium, phosphorus, vitamin D, and vitamin A, " Chun says.
"On the other hand, almond milk is lower in calories, protein, carbs, and fat, and is a good source of the antioxidant vitamin E. However, many brands of almond milk are fortified with calcium and vitamins A and D. Ultimately, the choice between almond and oat milk depends on individual dietary needs and preferences," Chun concludes.
Both options are excellent dairy alternatives, catering to a range of tastes and dietary preferences, and the comparison between oat and almond milk often boils down to personal preference, dietary needs, and individual nutritional goals. So, it's always important to check the labels and do your research on what can aid you in your overall health journey.
