Oat Versus Almond Milk: Which One Should You Add to Your Protein Shake? - Men's health UK

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When it comes to milk, cow used to be the only game in town, but now there are countless nut and plant-based alternatives. Still, when you think of nut milk you think of oat and almond. But if you can only choose one nut milk to add to your mid-morning latter, which should it be?

Below, we pour over the details to find out which milk is the cream of the nutritional crop.

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1 Heart Health

Oat: A glass of oat milk is crammed with beta-glucans, fibres that cut your cholesterol: 750ml a day will reduce levels by 6% in five weeks, according to the University of Lund.

Almond: You won’t find heart-healthy vitamin E in dairy milk, but a glass of this contains 100% of your RDA. Drink daily to slash your risk of death from cardiac disease by a quarter.

2 Macros

Per 100ml

Oat: 46kcals, 6.6g carbs, 1g protein, 1.5g fats

Almond: 22kcals, 2.4g crabs, 0.4g protein, 1.1g fats

3 Sustainability

Oat: Though it guzzles eight times less water to produce than almond, oat milk production leads to 29% more carbon emissions and requires almost double the land.

Almond: Almonds deserve their bad rap: it takes 130 pints of water to produce one glass of milk. Worse still, 80% of almonds come from drought-plagued California.

4 Gym Aid

Oat: A single glass oozes micros, from energising phosphorus to recovery-aiding potassium. And it’s also often fortified with vitaminB12, which bolsters muscular strength.

Almond: A pint contains your entire RDA of calcium, essential for strong muscle contractions. According to Selçuk University, this spikes testosterone levels post-workout, too.

5 MH VERDIT: ALMOND WINS

The young pretender falls short. Almond’s lower calorie count and potent micronutrients make it the ideal protein shaker for those who want to cut back on dairy. Though it’s right to question almond’s eco credentials, oat’s surprising stats prove it’s not clear cut. So crack on.

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