Oat milk vs almond milk: Which milk should you use?

There are tons of alternative milk options on the market today, two of which include oat milk and almond milk. If you’re like many consumers, you have questions. Which one offers the best nutritional value? What has the lowest calorie count? How do they stack up in terms of taste and texture?

Oat milk vs. almond milk is a showdown in many shopping carts. Which has more nutrients? Which is better for your joints, heart, blood sugar, hair and nails?

If you need help deciding, you’ve come to the right place. Here’s what to use.

Oat Milk vs. Almond Milk: The Comparative Health Benefits

There are some considerable differences when comparing oat milk versus almond milk nutrients. Oat milk is better for those who need extra calories and carbohydrates — like many athletes. It weighs in at 130 calories per serving with 29 grams of total carbs, including 1.5 grams of fiber and 19 grams of sugar.

Comparatively, almond milk has only 60 calories per serving and 8.1 grams of carbohydrates, making it a favorite among the paleo and keto crowds. It also has less protein than oat milk. However, almond milk may have anti-inflammatory properties, making it beneficial for joint pain when paired with herbs like turmeric that likewise ease swelling.

Are you wondering, “what can I drink for healthy joints?” Whip up a batch of golden milk, using almond milk as a base and adding turmeric, black pepper, cinnamon, nutmeg and ginger. It’s a fabulous anti-inflammatory holiday drink — warm it up and garnish with a cinnamon stick. Doing so may ease your winter arthritis pain.

Best of all, you don’t have to go out of your way. You can make your favorite Starbucks beverage healthier by choosing one of these milk alternatives, and its seasonal apple crisp oat milk macchiato is a holiday joy.

Easing inflammation isn’t the only benefit. In the battle of oat milk versus almond milk nutrients, both options can help you achieve healthier skin. That’s because studies have found links between dairy consumption and acne — switching to plant-based milk could help clear your complexion. The vitamin E these beverages contain also preserves skin suppleness.

Furthermore, switching to plant-based milk could promote cardiovascular health. These substances have little-to-no saturated fat, making them a better alternative than 1% or 2% dairy milk. People who follow a plant-based diet tend to have lower cholesterol, reducing their risk of heart attack and stroke.

Is Oat Milk Gluten-Free?

People who wonder what they can drink for healthy joints might have other systemic inflammatory issues that concern them. So do folks with celiac disease, an autoimmune disorder that prevents you from tolerating wheat protein gluten.

Oats are naturally gluten-free but are often cross-contaminated with other grains that contain the problematic protein. Additionally, some folks with celiac disease react to oats similarly to wheat. Proceed with caution and read your labels carefully to ensure the products you select comply with your dietary restrictions.

The Flavor of Oat and Almond Milk

There’s no clear winner in the flavor battle of oat milk versus almond milk. It all comes down to a matter of personal taste.

Almond milk has predictably nutty undertones, making it ideal for baking when you want to enhance that flavor. However, keep an eye on your cakes as they cook. Recipes substituting almond milk won’t get as brown, making it easier to overcook accidentally. Adding it to your coffee or tea is like using a flavored creamer without all the sugar.

Oat milk has a more neutral flavor, meaning it won’t change the original taste of recipes much. However, it can help boost your fiber intake more than the competitors, which is useful if you’ve struggled with “the go.” It’s also perfect for folks who want the flavor of the beans to shine through more than their coffee creamer.

The Texture of Oat and Almond Milk

Almond milk has a lighter texture than ordinary milk, meaning you won’t want to use it instead of buttermilk or whole cream in recipes. Your kids may like it — see if their thermoses come home empty.

Oat milk has a rich, creamy texture but not enough to substitute for cream. It may be the ultimate tummy soother when you use it to mix up your oatmeal when recovering from a stomach bug.

Sustainability Concerns and Plant-Based Milk

You might have read articles where environmentalists express concern about the climate impact of alternative milk options. Almond milk uses more water than others, but any plant-based milk uses fewer resources than dairy production. Trees reduce emissions, unlike cows, which increase methane output, a greenhouse gas more potent than carbon.

Plants contribute much less to eutrophication, which occurs when agricultural runoff enters waterways, spurring algae growth.

Other Types of Plant-Based Milk to Try

Are you interested in other plant-based alternatives beyond the oat milk versus almond milk debate? Here are eight additional varieties you can experiment with at the breakfast table:

Soy: Soy contains phytoestrogens, which may help some women balance their hormones.

Cashew: Cashew milk is one of the lowest in calories at only 20 per serving.

Macadamia nut: This pricey milk is glorious for adding to fruit smoothies, lending a mild nutty-but-sweet flavor.

Hemp seed: Hemp seed milk contains a perfect 3:1 ratio of omega-3 and omega-6 fatty acids.

Coconut milk: Here’s another delicious smoothie maker that also lends tea a sweet, slightly tropical flavor.

Rice milk: This alternative is said to be the least allergy-producing of all your options.

Pea milk: One of your more savory choices, pea milk also has a thicker consistency that some people like in baking.

Banana milk: This sweet alternative is another favorite for smoothies — all you need is bananas and water or ice cubes. It’s hard to find commercial versions, although they exist at specialty health food stores.