There are plenty of benefits to each of these plant-based milks.
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Plant-based milks have become a popular alternative to dairy milk—and almond milk and oat milk are the top picks to pop into their lattes or pour over cereal. (In fact, almond milk is the most popular alternative milk people use by a wide margin.)
Related: Confused About Non-Dairy Milks? Here's a Breakdown of All Your Delicious Options
But that's led to the great almond milk vs. oat milk debate. And since almond and oat milks both differ in flavor, nutritional makeup, and environmental impact, figuring out which alternative milk to use can require some thought—and a little experimentation to find which flavor and consistency you really like.
Here are some things to consider as you're choosing your go-to plant milk. (And remember, you can mix it up—have oat milk for your coffee, and almond milk for your cereal!)
Health Benefits of Almond Milk vs. Oat Milk
Both almond and oat milks have some stellar health benefits that'll make them an attractive addition to your daily latte or oatmeal. They're especially great if you're lactose intolerant, as either milk will provide you with creaminess without the unpleasant side effects.
Almond milk has an array of health benefits. It's packed with antioxidants like vitamins D and E, plant-based antioxidants like quercetin and kaempferol, along with an array of nutrients like magnesium, phosphorus, and potassium. It's also significantly lower in calories and carbohydrates than dairy milk, which can make it attractive as it won't result in the blood sugar spikes.
Related: These Are the Healthiest Milk Alternatives, According to a Dietitian
Oat milk is more similar to dairy milk as far as its nutrient profile, but has less saturated fat and no cholesterol, and more fiber.
On the downside, neither oat milk or almond milk have as much protein as dairy milk, and sweetened versions may have more carbohydrates than using dairy milk.
Almond Milk vs. Oat Milk for Your Daily Coffee or Smoothie
Both almond milk and oat milk can work to add a little creaminess to your morning beverage. If you like a fancier coffee drink like a cappuccino, oat milk may have the advantage, as it's thicker and creamier—and therefore, much easier to create that frothy foam. Almond milk has a slightly more watery texture, which may help you thin out a thick smoothie better than its oat counterpart.
Using Almond Milk or Oat Milk for Baking and Cooking
If you're cooking or baking with milk alternatives, you can usually swap it in for the same amount of dairy milk in your recipe. But most plant-based milks have different consistencies and flavors that can impact your dishes.
Using almond milk in lieu of dairy milk can result in a paler looking baked good, as almond milk doesn't have the same amount of protein as dairy milk—and it may give your food a nuttier flavor.
Oat milk has a creamy texture and a subtle flavor that won't interfere with the rest of the flavors in your baked goods (and it's Martha Stewart approved!). But you'll want to use an unsweetened and unflavored version to avoid impacting the flavor of your baked goods.
For both oat milk and almond milk, you'll want to go with the full fat versions to help ensure that your baked goods are just as delicious and moist as if you used dairy products.
You can also use both almond and oat milks in your cooking (like creamy soups and sauces). Again, simply swap out the same amount of dairy milk for almond or oat milk. Just be extra sure you're choosing an unsweetened and unflavored version—vanilla sweetened plant milk will definitely give your lobster bisque or mashed potatoes a not-so-desirable flavor.
Environmental Impact of Almond Milk vs. Oat Milk
While both almond and oat milk have a lower environmental impact than dairy milk, each has its own benefits and drawbacks when it comes to protecting the planet.
Related: What Is Environmental Eating? A Sustainable Foods Dietitian Explains
Almond milk, for instance, produces the lowest amount of greenhouse emissions to create out of any milk or milk alternatives—but it is the worst for water usage. (Producing just one almond requires more than three gallons of water!)
Meanwhile, oat milk is a sustainability superstar. It requires far less water to create than any other milks, and also produces fewer greenhouse emissions than most dairy and plant-based milks.
What to Look for in Your Almond and Oat Milks
Different companies offer different formulations of plant-based milk, so it's worthwhile to check out the ingredients list to get a high-quality version.
Look for almond and oat milks without added sugars, fillers, or artificial ingredients. (Carageenan is a common thickener used in some plant milks, but it's been linked in studies to inflammation and digestive issues.)
Choosing an almond or oat milk that's fortified with vitamins can help ensure that you're getting key nutrients like vitamin D.
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