Alternative dairy products are becoming increasingly popular in the US. In particular, oat milk and almond milk have emerged as front-runners to replace dairy milk in recipes and drinks. But is one better for your health? Here's what you need to know about the nutritional benefits and downsides of oat milk and almond milk. Show
Oat milk vs. almond milkAlternative dairy products are often fortified, meaning they have extra nutrients added to make up for nutritional deficiencies. Nutrients like vitamin D, B12, and calcium may be added to oat milk and almond milk because neither naturally contains these nutrients. "As long as they are fortified, both [oat milk and almond milk] would be a good source of calcium and vitamin D as well as other nutrients that may be added in the fortification process," says Laura Yudys, MS, RD, LDN, a clinical nutrition manager at Northwestern Medicine Central DuPage Hospital. While nutritional content and ingredients will vary between brands, here's a rundown of what you can expect from common store-bought oat and almond milk: Oat milkOat milk is made by soaking and blending oats with water and then straining out the pulp, leaving a smooth drink that looks and tastes similar to dairy milk. Most oat milk consists of oats, water, oil, fortified nutrients, and additional preservatives and sweeteners. Health benefits of oat milkDepending on the brand, one serving of fortified oat milk can provide you with a host of nutritional benefits like:
Who should drink oat milk: Oat milk is a particularly great option for those with lactose intolerance or nut allergies as it is naturally dairy-free, soy-free, and nut-free. Downsides of oat milkOat milk usually has a higher calorie count and fat content than almond milk. Yudys says to watch out for high amounts of added sugar as many varieties can have significant amounts. The American Heart Association recommends consuming no more than 25 to 35 grams of sugar per day — and a glass of Oatly has about 7 grams. Who shouldn't drink oat milk: Anyone that has an allergy or intolerance to oats should avoid oat milk, and those with celiac disease should be careful when picking a brand. "If you have celiac disease, be sure to choose oat milk that is clearly labeled gluten-free,'' says Yudys. "While oats themselves do not contain any gluten, they can be cross-contaminated in the processing." Almond milkAlmond milk is made by grinding almonds and soaking them in water before straining the mixture. Store-bought varieties often include added sugar and thickeners like carrageenan and guar gum and may be fortified with nutrients like vitamin E and vitamin D. Health benefits of almond milk
Who should drink almond milk: Almond milk is naturally dairy-free, gluten-free, and soy-free, making it a great option for those with celiac disease, gluten sensitivity, or lactose intolerance. Since it's lower in calories than oat milk, almond milk can be a good option for those watching their weight. Even if you aren't watching your weight, lower calories mean you can add other nutritious foods to smoothies or oatmeal, like chia or hemp seeds, all while staying in your body's caloric range. Downsides of almond milkAlmond milk isn't a substantial source of protein, offering just 1g of protein per cup. "Neither are natural sources of protein so they will either have minimal amounts, or the amount will be added from another protein source," Yudys says. Who shouldn't drink almond milk: Anyone with an almond or tree-nut allergy should avoid almond milk. Insider's takeawayBoth oat milk and almond milk are healthy dairy alternatives, and one may be better for you based on any allergies or sensitivities. But when it comes to nutrition, there isn't a huge difference. "Generally speaking, I'd put almond milk and oat milk at roughly the same level in terms of health," Yudys says. The most significant differences are carbohydrates and calories, with almond milk being lower in each. And when buying either oat milk or almond milk, it's important to keep an eye on added sugar content — which usually means opting for the unsweetened or lightly sweetened version. Related articles from Health Reference:
Lia Tabackman is a freelance journalist covering health and science topics for Insider.com. She can be found on Twitter @LiaTabackman. Read more Read less Which is healthier oat milk or almond milk?Oat milk and almond milk are similar in terms of nutrition and contain roughly the same amount of calories in each serving. However, there are a few minor differences between the two beverages. For instance, almond milk is slightly higher in fat and calcium, whereas oat milk contains more carbohydrates and iron.
Which is better for weight loss oat milk or almond milk?For those who are actively seeking to manage their weight, Harris-Pincus says almond milk may be a better alternative milk choice because it's much lower in calories than oat milk. For example, a cup of unsweetened Silk oat milk has 60 calories while a cup of unsweetened almond milk by the same brand has 30 calories.
Why oat milk is better than almond milk?It's higher in calcium, potassium, and phosphorus than almond milk. Oat milk is naturally sweeter requiring less additional calories to boost flavor. Protein and fiber content can help some people feel full longer.
Which is the healthiest milk?The 7 Healthiest Milk Options. Hemp milk. Hemp milk is made from ground, soaked hemp seeds, which do not contain the psychoactive component of the Cannabis sativa plant. ... . Oat milk. ... . Almond milk. ... . Coconut milk. ... . Cow's milk. ... . A2 milk. ... . Soy milk.. |
What is healthier almond or oat milk
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