From the beginning, people have eaten dairy products as a daily diet. This liquid, the foundation of the whole dairy foodstuffs, is usually taken from cows, goats, sheep, or horses. Although the entire mammal population produces milk generally consumes only a handful of varieties of milk produced by other species.

Milk production is what separates mammals from other species of animals. But, of course, it’s tasty and nutritious for food items.

Technology, evolving preferences, an increase of foods allergies, and environmental issues have changed the way we shop for dairy in recent times.

In the past few years, milk alternatives made from dairies, such as those made with soybeans, almonds, and other starchy plants and nuts, have gained much popularity. They are generally regarded as a “healthier or more sustainable alternative to dairy products” by some consumers, says Candace Pumper, a staff dietitian at the Ohio State Wexner Hospital’s Comprehensive Weight Management and Metabolic/Bariatric Surgery program in Columbus.

Is Plant-Based Milk Nutritious?

 “Milk alternatives or substitutes are made by blending or extracting plant material in water,” Pumper states. The plant materials then undergo homogenization and thermal treatment to enhance the physical stability and shelf-life of the final product.

Although these beverages made of plants are commonly used as an alternative to milk, they don’t offer the same nutritional benefits. Dairy milk contains protein, fat, and carbohydrate, but plant-based beverages contain protein. “The nutritional profile of dairy milk has eight grams of protein for 250 milliliters (1 cup). Additionally that the proteins found in dairy milk are whey and casein. Whey and casein constitute an excellent food source of amino acids vital to the daily routine. In contrast, plant-based glasses of milk do not have essential amino acids in their composition.

Health Benefits of Almond Milk

The glasses of almond milk and oats are dairy-free and could be fantastic alternatives to a vegan diet.

But, oat milk is also completely free of nuts. This could be a factor for those with an allergy to tree nuts.

However, almond milk is generally less high in carbs. Therefore, it is ideal for people who follow a ketogenic or low-carb diet.

Furthermore, in contrast to Oat milk, may also use certain kinds of almond milk in the paleo diet.

Plant-based glasses of milk are often enriched with vital micro nutrients like calcium, vitamin D, and vitamin B12.

While they’re often not included in vegan or plant-based diets, These nutrients are essential to various aspects of your health.

For example, Vitamin D and calcium work in tandem to improve your bone health, improve bone mineral density and decrease the chances of suffering from fractures.

In addition, Vitamin B12 is a vital vitamin found in all animal products. It is a nutrient that your body needs to help with DNA creation, nerve function, and the creation of healthy red blood cells.

Unsweetened almond milk is moderate in calories (37 Kcal for 8 OZ). It is great for adding creaminess to shakes, smoothies, and protein shakes without substantially increasing the calories.

What are the advantages of Oat milk?

Oat milk, flakes and cookies

1. It’s more consistent and has a similar flavor to cow’s milk.

Harris-Pincus explains that the primary reason that oat milk is so well-known is not nutrition. Instead, it has done more with flavor: It’s the most dairy-free alternative to cow’s milk in taste and consistency that you can find. In addition, although almond milk is very watery, oat milk tends to be thicker, making it ideal for baking and lattes.

2. It might be more sustainable than almond milk.

Another reason Harris-Pincus suggests that some prefer Oat milk over almond milk are because of sustainability. “It requires a lot of water to produce almonds,” she adds. Research has proven that almond milk requires more water than oat, soy, or rice glasses of milk. “Only a small portion of almonds are required to make almond milk, but almond trees require significant amounts of water,” Sharon Palmer, MSFS, RDN, told Well+Good. However, she also noted that almond milk needs less space than oat milk and is, therefore, better in terms of carbon emissions. Therefore, the two glasses of milk aren’t the best regarding sustainability. However, oat milk might be a better Eco-friendly choice.

3. Oat milk contains trace amounts of fiber.

While oats offer many advantages for nutrition, very few of them translate into oat milk as the beverage is mostly water. However, oatmeal milk has some fiber, a bit of protein, and two other nutritional benefits.

Oat Milk Nutrition 

The oat milk is high in protein and could not be a wise choice for people suffering from diseases such as cancer. “An 8 oz. serving of oat milk that is regular contains 120 kcal, 16 g of carbohydrates and sugar, 7 grams five grams of fat three grams of protein and 350 mg calcium

What are the advantages of almond milk?

Organic almond milk in a glass with almonds

1. Almonds have more vitamin E and protein and are more nutritious than oats.

It’s important to remember that, similar to oat milk, almond milk is composed of water, and the nutritional density of almond milk is very low. However, Harris-Pincus states that almonds are rich in protein and vitamin E, more so than oats, with trace levels of these nutrients present in almond milk. It is also known to be less sugar-laden than oat milk. She also explains that, just like oat milk, it’s likely to be supplemented with vitamins D, A, B2, and B12, vital vitamins that all people and vegans must be aware of since animal-based products are the main sources of them.

2. It’s high in healthy fats.

Compared to oatmeal, almonds are more abundant than oats in monounsaturated fats, which are highly beneficial to brain health. Harris-Pincus also states that almond milk’s research suggests it’s likely to be a powerful source, but every amount is important.

3. Almond milk is fewer calorific calories than oatmeal milk.

For those trying to control the weight of their body, Harris Pincus suggests almond milk could be an ideal alternative since it’s fewer calories than oat milk. For instance, one cup of Silk oat milk that is unsweetened contains 60 calories. In contrast, an equivalent cup of almond milk not sweetened from the same brand contains 30 calories.


Although both oat and almond milk is a part of a balanced and healthy diet, there are a few disadvantages to be aware of for each.

The Nutritional Value

Both kinds of plant-based glasses of milk are less rich in protein than cow’s milk, which has about 8g of protein for each cup (237 milliliters).

Protein is vital to various health factors, including the growth of muscles, tissue repair, and the immune system.

Plant-based glasses of milk that fortify could also be deficient in minerals and vitamins that cow’s milk naturally supplies calcium.

Certain types of products may also contain sugar added to them. A significant amount of sugar added to your diet can lead to chronic illnesses like obesity, heart disease, and type 2 diabetes. If you want to keep sugar consumption in check, read the label thoroughly.

The Sustainability

Although both kinds of plant-based glasses of milk are more sustainable than that cow’s, almond milk needs more natural resources than oat milk.

This is due to almonds needing considerably more water to grow than Oats.

It believes that the footprint of water, that is, the amount of water required for the making of a food item in the case of a single California almond, is around 3.2 Gallons (12 milliliters).

In addition, according to one study, about 90% of the almonds in the world are grown in California, where there have been three extreme droughts during the past ten years.

This is important for environmentally conscious customers interested in reducing their environmental footprint.

The Concerns

Oat milk has a naturally creamy and rich texture. It is also unlike almond milk. It isn’t typically enriched with any thickeners or additives like carrageenan.

While carrageenan is considered healthy in moderation, a few research studies in test tubes suggest that it can affect the digestive system and increase gut inflammation when consumed in large quantities.

Additionally, while almond and Oat glasses of milk are suitable for infants, neither should use them as a substitute for cow’s milk or breast milk for infants under two years old. Older, or unless a seasoned healthcare professional recommends it.

How to Use?

Oat milk has a creamy consistency that works particularly well when it comes to frothing. This makes it a perfect option for dairy-free coffee drinks like lattes.

Due to its high carbs levels and natural sweetness, Oat milk is frequently substituted for cow’s milk in baking as it will improve the texture, flavor, and color of some baked products.

However, almond milk without sweeteners has fewer carbs, which might be ideal for people following a low-carbs ketogenic diet.

Milk made from almonds has a slightly sweet, nutty flavor and a more thin, watery consistency. Therefore, it is possible almond milk is great in cereals, smoothies, and even savory dishes.

Which one to Select from Oat Milk vs Almond Milk?

Both almond and oat milk are a great supplement to a balanced, healthy diet. Select the right product based on your preferences and how you’ll utilize it.

But, whatever kind of plant-based milk you select, look for the ingredients label for sugar-free or fortified varieties when you can.

Also, avoid oat and almond milk, which are laced with fillers, additives, and additional chemical ingredients.

Although several companies have removed carrageenan from their products, you’ll still find it in various Oat and almond glasses of milk.

Human studies must understand the potential adverse health effects of consuming carrageenan. However, it is possible to choose vegan glasses of milk not made from carrageenan should you wish to reduce your consumption.


Almond milk and Oat milk are well-known plant-based drinks that share several similarities regarding their nutritional content and health benefits.

However, almond milk needs more water to make and often includes additives, like carrageenan. However, Oat milk is a little higher in carbohydrates. Therefore, it might not be suitable for certain diets, such as keto or paleo.

In addition, they may be more suitable for specific dishes due to their distinct flavors and texture.

But, based on your needs and preferences, they are a great supplement to your healthy lifestyle.

Write A Comment