Plant-based milk alternatives have surged in popularity, offering dairy-free options for health-conscious consumers. Oat milk and almond milk are two frontrunners in this trend, frequently appearing in dairy-free beverages and desserts. Sales of plant-based milks in the United States increased by 61% between 2012 and 2016, highlighting their growing appeal. If you're considering swapping out traditional milk for a plant-based alternative, understanding the differences between oat milk and almond milk is essential. This article provides a detailed comparison to help you determine which option best suits your weight loss goals.
Nutritional Similarities and Differences
Oat milk and almond milk share similar nutritional profiles, containing roughly the same number of calories per serving. However, subtle differences exist: almond milk is slightly higher in fat and calcium, while oat milk contains more carbohydrates and iron.
Here's a closer look at the nutritional value per 1 cup (240 mL) of unsweetened oat milk and almond milk:
| Nutrient | Unsweetened Oat Milk | Unsweetened Almond Milk |
|---|---|---|
| Calories | Approximately the same | Approximately the same |
| Fat | Slightly lower | Slightly higher |
| Calcium | Slightly lower | Slightly higher |
| Carbohydrates | Higher | Lower |
| Iron | Higher | Lower |
| Fiber | Present | Minimal |
Many brands fortify their products, resulting in higher amounts of nutrients like calcium, vitamin B12, and vitamin D. Flavored or sweetened varieties can also alter the nutritional profile.
Summary: Almond milk contains slightly more fat and calcium per serving, while oat milk is higher in carbs and fiber. The nutritional value can vary depending on whether the product is sweetened, flavored, or fortified.
Read also: Decadent Keto Brownies
Dietary Considerations
Both oat milk and almond milk are dairy-free and vegan, making them excellent additions to a vegan diet. Oat milk is also nut-free, a crucial factor for individuals with tree nut allergies. Almond milk is typically lower in carbs, making it a suitable choice for those following a low-carb or ketogenic diet. Some almond milk varieties can also be included in the paleo diet, unlike oat milk.
Both types of plant-based milk are often fortified with micronutrients such as vitamin D, calcium, and vitamin B12, which are essential for overall health. Vitamin D and calcium support bone health, increase bone mineral density, and reduce the risk of fractures. Vitamin B12, primarily found in animal products, is necessary for DNA synthesis, nerve function, and red blood cell production.
Summary: Almond milk and oat milk are both dairy-free and vegan. Oat milk is also nut-free. Certain types of almond milk can be included in a keto or paleo diet. Both are often fortified with calcium and vitamins B12 and D.
Potential Downsides
While oat milk and almond milk can be part of a healthy diet, there are potential downsides to consider for each.
Nutritional Value
Both plant-based milks are lower in protein than cow's milk, which contains around 8 grams of protein per cup (237 ml). Protein is vital for muscle growth, tissue repair, and immune function. Unfortified brands may also lack vitamins and minerals naturally present in cow's milk, such as calcium. Some varieties may contain added sugar, which can lead to chronic health conditions like heart disease, obesity, and type 2 diabetes.
Read also: Delicious Weight Loss with Almond Butter
Sustainability
While both are more eco-friendly than cow's milk, almond milk requires more natural resources, particularly water, to produce than oat milk. Almonds require significantly more water to grow; it's estimated that one California almond requires about 3.2 gallons (12 liters) of water. Approximately 80% of the world’s almonds are produced in California, which has experienced severe droughts in recent years, making this an important consideration for eco-conscious consumers.
Safety Considerations
Oat milk tends to have a naturally creamy texture and usually doesn’t contain additives or thickeners like carrageenan, which is sometimes found in almond milk. While carrageenan is generally considered safe in moderation, some studies suggest it may disrupt digestive health and promote gut inflammation if consumed in high amounts. Neither almond milk nor oat milk should be used as a substitute for breast milk or cow’s milk for children under two years of age, unless advised by a healthcare provider.
Summary: Both almond and oat milk are lower in protein than cow’s milk, and unfortified varieties may lack important nutrients. Certain types may also contain added sugar, and almond milk often contains additives.
Culinary Uses
Oat milk has a naturally rich and creamy texture, making it ideal for frothing in dairy-free coffee drinks like lattes. Its carb content and natural sweetness make it a good substitute for cow’s milk in baking, improving the taste, texture, and color of baked goods. Unsweetened almond milk is lower in carbs and has a subtle nutty taste with a thinner, more watery consistency. It works well in smoothies, cereals, and savory recipes.
Summary: Oat milk has a sweeter taste, higher carb content, and creamy consistency, suitable for frothy drinks and baked goods. Almond milk has a nutty flavor and a thinner consistency, ideal for smoothies, cereals, and savory recipes.
Read also: Is Almond Milk Low FODMAP?
Making the Right Choice
Both oat milk and almond milk can be great additions to a healthy, well-rounded diet. The choice depends on personal preferences and how you plan to use it. Always check the ingredient label and look for unsweetened and fortified varieties. Avoid products with high amounts of additives, fillers, or artificial ingredients. While many brands have removed carrageenan, it can still be found in some varieties.
Summary: Both oat milk and almond milk can be nutritious additions to a plant-based diet. Purchase varieties that are free of added sugar, additives, fillers, or other artificial ingredients.
Oat Milk: Health Benefits and Weight Loss
Oat milk is made from oats soaked in water, blended, and strained, retaining many of the nutritional benefits of whole grains. It is a good source of potassium, riboflavin, phosphorus, calcium, and vitamin B, especially when enriched with vitamin B12. One cup of fortified oat or cow milk provides about 20% of your daily value of vitamins A and D. It's also an excellent source of iron, essential for growth, development, and energy levels. Some oat milks include beta-glucan, a soluble fiber that can improve heart health by lowering glucose and cholesterol levels. Oat milk has a better fat profile than cow's milk, containing the same amount of unsaturated fat (healthy fats) and virtually no saturated fat. It is vegan, vegetarian-friendly, and free from nuts, soy, and lactose.
Calorie Content
A cup of unsweetened oat milk contains around 117 calories, compared to 146 calories for whole milk and 40 calories for almond milk.
Is Oat Milk Good for Weight Loss?
Whether oat milk is the best choice for weight loss depends on individual dietary goals. Oat milk contains significantly more carbohydrates than other milk varieties, with 15 grams per cup compared to 1 gram for almond milk. This can be beneficial or detrimental depending on your needs.
The high carb, fat, protein, and fiber content of oat milk can make it a more filling option, helping to improve appetite control and potentially promote weight loss. However, for those limiting carb intake, oat milk may not be the most practical choice.
Many oat milk brands contain added sugar in addition to maltose, a naturally occurring sugar in oats with a high glycemic index. With some brands containing as much as 5 or 6 grams of sugar per serving, this can significantly increase the calorie content. Making your own oat milk at home can be a better option for weight loss.
When to Drink Oat Milk for Weight Loss
If oat milk fits your caloric intake, you can enjoy it at any time of day and still lose weight. Consuming oat milk can promote satiety, making it a good option around times of activity. For example, a filling smoothie with oat milk, banana, and greens in the morning. It can also be used in healthy baking or as a late-night snack, such as mixed with sugar-free hot chocolate.
Risks of Drinking Oat Milk
While generally safe and healthy, there are some considerations. Oats may be cross-contaminated with gluten grains during processing, which can cause symptoms like bloating, gas, and an unsettled stomach for those with gluten sensitivities. The added sugars in some store-bought oat milks may also be unsuitable for those who are diabetic or insulin-resistant, as the sweeteners can spike blood sugar levels.
Oat Milk Compared to Other Types of Milk
- Oat milk vs regular milk: Oat milk is a great lactose-free and slightly lower-calorie alternative to cow's milk but doesn't contain as much protein and calcium.
- Oat milk vs skim milk: Skim milk typically contains fewer calories than oat milk but is less filling and lacks the unsaturated fats.
- Oat milk vs almond milk: Almond milk contains around half the calories and much fewer carbs than unsweetened oat milk.
- Oat milk vs soy milk: Soy milk is a better source of plant-based protein than oat milk.
- Oat milk vs rice milk: Rice milk and oat milk are similar in that they are derived from grains, higher in carbs, and typically fortified. Oat milk wins out when it comes to fiber and protein.
- Oat milk vs coconut milk: Coconut milk is lower in calories than oat milk and is typically less processed. Oat milk contains more protein and fiber and less saturated fat.
- Oat milk vs hemp milk: Hemp milk is gaining popularity due to its strong vitamin and mineral profile and creamy texture. While oat milk is higher in calories, carbs, and fat, it also contains more fiber, protein, and heart-healthy benefits.
- Oat milk vs macadamia milk: Macadamia milk is typically on par with oat milk when it comes to calorie density but contains significantly fewer carbs, making it a better option for those on a low-carb diet.
Which Milk Alternative Is Best for Weight Loss?
Many milk alternative options claim to be the secret to weight loss. These alternatives are made by grinding a bean or nut, then adding water, flavors, vitamins, and minerals. The nutrients and amount of sugar in each plant-based alternative vary considerably based on how they are produced and what has been added.
Cashew Milk
One cup of unsweetened commercial cashew milk contains just 25 calories, the lowest number among many alternatives. Its low calorie count makes it a great option for daily consumption to help shed extra pounds.
Coconut Milk
With just 75 calories per cup, coconut milk is a great contender for the best milk alternative for weight loss. It has also been linked to having medium-chain triglycerides (MCTs), which may stimulate your metabolism.
Hemp Milk
This alternative is made from hemp seeds that are low in calories and high in polyunsaturated fats. When it comes to losing weight, the amount and type of fat you consume are just as important as your calorie intake.
Macadamia Milk
Many people consider this option to be the best and healthiest milk for weight loss. Like many cow milk alternatives, it is usually fortified with vitamin D, calcium, and protein. It is also low in calories, which helps with weight loss.
Almond Milk
Almond milk is the most popular dairy alternative today. It’s low in calories, which helps with weight loss.
Oat Milk vs. Almond Milk for Weight Loss
Almond milk is low in calories and also low in all other nutrients compared to oat milk. There is little difference in the amount of protein and fats, but there is a significant difference in terms of carbohydrates. Almond milk is suggested due to its very low number of calories per serving.
Almond Milk vs. Cow’s Milk
For anyone who is looking to cut their calorie intake for weight loss, choosing plant-based milk for their diet can be a step in the right direction. Whole milk has more protein, which is essential in weight loss, appetite suppression, and muscle growth. It’s important to note that not all almond milk is made the same; some brands have added sugars for shelf-life longevity and flavor.
Low-Fat Milk
If you’re looking to shed some extra weight and aren’t willing to go for plant-based alternatives, then low-fat milk could be the next best thing. Whole milk and whole-fat dairy options primarily contain saturated fat. Low-fat milk is also a great way to get all the minerals and nutrients found in whole milk without extra calories. One cup of low-fat 1% milk has 102 calories.
Why Oat Milk May Fall Short
Due to its high number of calories, oat milk may not be the best option for weight loss. Instead of oat milk, it’s best to opt for other plant-based options with a lower calorie count. When it comes to which milk is best for weight loss, despite its many other health benefits, oat milk falls short due to its high calorie content.
General Recommendations
Most plant-based milks, such as hemp, oat, flax, coconut, almond, and soy, are considered to be among the healthiest options. Unless you have lactose intolerance or a casein allergy, dairy is perfectly okay, but watch your intake. Cow’s milk is incredibly nutritious for both children and adults as it’s naturally rich in calcium and B vitamins. While almond milk is great for our bodies and is a fantastic low-calorie option, it isn’t considered an environmentally sustainable crop. In terms of nutrients, it depends on what choice you make. Some alternatives contain virtually the same amount of vitamins and minerals as cow’s milk, while others fall far shorter.
FAQs
How often should you drink milk for weight loss?
When it comes to plant-based options, there’s no specific recommendation regarding how much or how often you should drink these alternatives. However, the most important factor to note is whether your intake of calories from milk fits into your total caloric requirement for the day.
When is the best time to drink milk for weight loss?
It can generally be consumed at any time of the day and even at night to help lull you to sleep.
What are the benefits of drinking milk for weight loss?
Most kinds of milk, plant-based or otherwise, contain protein. When consumed, protein-rich foods affect the hunger hormone ghrelin by reducing it. Protein supports muscle growth, which boosts your metabolism. A pound of muscle burns six to seven calories a day at rest, which is three times more than that which is burned by a pound of fat. Low-fat and plant-based milk options are also low in calories, which may help you stay in a daily calorie deficit.