Oat Milk vs. Almond Milk: The Ultimate Guide to Choosing Your Perfect Dairy Alternative

The oat milk vs. almond milk debate highlights a marked shift in today's dairy aisle. Plant-based milk alternatives have moved from niche products to mainstream "dairy" options. In recent years, these milk-alternatives have grown into a multi-billion-dollar industry.

This surge in popularity stems from various factors, including growing concerns about lactose intolerance, dairy sensitivities, and an increasing awareness of the perceived health benefits of plant-based diets.

Within this burgeoning market, oat milk and almond milk have risen to prominence, taking up most of the supermarket shelf space.

Navigating the broader plant-based milk market can feel overwhelming, especially with options like pea, hemp, rice, and coconut milk joining the lineup as vegan, keto, paleo, and dairy-free lifestyles become more common.

This post will focus on  comparing the two leading stars–oat milk vs. almond milk. But first we'll start by exploring their distinct qualities. We'll then venture into an in-depth comparison between the two most popular plant-based milk products. 

What Is Oat Milk?

Oat milk is made primarily from whole oats (typically steel-cut or rolled) and water. While its core ingredients are simple, the production process is complex, transforming oats into a creamy, versatile liquid. 

Oats are soaked to soften them and release nutrients, then blended with water to create an emulsion. The mixture is then strained to separate the liquid milk from the pulp. Enzymes are often added to break down complex oat starches into simpler sugars, enhancing the liquid’s natural sweetness and creating a smoother consistency without any added sugars.

Commercial oat milk is almost always fortified with essential vitamins and minerals like calcium, Vitamin D, and B12 to boost its nutritional profile. Lastly, it undergoes homogenization for consistent texture and pasteurization for extended shelf life and food safety.

What Is Almond Milk?

Almond milk is made primarily from shelled almonds and water, and known for its distinct, subtly nutty flavor. The production process begins by soaking raw almonds to soften them and aid nutrient absorption. After soaking, the almonds are blended with fresh water to create a milky liquid. This mixture is then strained to separate the milk from the solid pulp. 

While homemade versions are simple, commercial almond milk is typically fortified with essential vitamins and minerals like calcium, Vitamin D, and B12. Many commercial varieties use food additives to add sweetness. These include cane sugar, maple syrup, or artificial sweeteners.

Gums (like sunflower lecithin or xanthan gum) are often added to improve texture and prevent separation. Finally, almond milk undergoes homogenization for uniform consistency and pasteurization to kill off any harmful bacteria and extend shelf life.

Oat Milk vs. Almond Milk: How Do They Differ?

While both oat milk and almond milk serve as popular dairy alternatives and are made in a similar manner, their compositions lead to distinct differences in taste and nutritional value.

Oat Milk vs. Almond Milk: Taste and Texture

When it comes to their sensory experience, oat milk and almond milk offer distinct profiles that can influence their best uses:

Oat Milk

• Creamy Consistency: Often coveted for its richness, akin to full-fat dairy milk. This is largely due to its higher soluble fiber content, which creates a velvety mouthfeel.
• Naturally Sweet: Natural sugars released during production provide a subtle sweetness, often reducing the need for added sugars in beverages like coffee or tea.
• Neutral, Slightly Oaty Flavor: While it carries a subtle "oaty" undertone, its flavor is generally considered more neutral and less bold than almond milk, making it highly versatile in various recipes and beverages without being overpowering.
• Note on Commercial Varieties: Many commercial oat milk brands, particularly those designed for barista use, contain canola oil or other added oils to enhance creaminess and stability, which also contribute to their omega-6 fatty acids content. Always check nutrition labels if you are avoiding seed oils.

Almond Milk

• Thinner, More Watery Consistency: Due to its lower fat and fiber content compared to oats, almond milk is generally thinner, which some people might find less satisfying depending on the application.
• Distinct Nutty Flavor: It has a mild, sometimes slightly bitter, nutty flavor, which can be more detectable in unsweetened varieties. Almond milk’s defining taste is appealing to many people but can stand out more than oat milk's neutral profile.
• Sweetened vs. Unsweetened: As it's less naturally sweet, almond milk is widely available in both sweetened (often with added sugars, vanilla, or other flavors) and unsweetened versions, allowing consumers to control their sugar intake.

Oat Milk vs. Almond Milk Nutrition Benefits

Here's a side-by-side comparison of nutrition factors for one cup of unsweetened oat milk vs. almond milk, with no fillers or additives: 

Oat Milk vs. Almond Milk vs. Cow's Milk

For many, the primary reason to choose a plant-based milk is to replace traditional cow's milk. Understanding their differences is crucial for making an informed switch.

Nutritional Comparison

When placed next to each other, cow's milk, oat milk, and almond milk each present a unique nutrition profile. While exact values can vary by brand, fortification, and additives, there are some generalities across the board:

Protein:

• Cow's Milk: Offers a robust amount and a healthy source of complete protein. 
• Oat Milk: Provides a moderate amount of protein. While not as high as cow's milk, it's a decent quantity, particularly for a plant-based beverage.
• Almond Milk: Unsweetened almond milk is generally the lowest in protein among the three. Some brands offer protein-fortified versions, but it's not inherently a significant protein source.

Calcium:

All Three Can Be Good Sources, Especially If Fortified: While cow's milk is naturally rich in calcium, crucial for bone health and bone mineral density, most commercial oat and almond milks are heavily fortified to match, or even exceed, the calcium content of dairy milk. Check the nutrition facts label—calcium carbonate and tricalcium phosphate are common forms of added calcium.

Vitamin D:

All Are Often Fortified: Similar to calcium, vitamin D is frequently added to cow's milk, as well as almost all commercial oat and almond milks. 

Fat Content:

The fat content can be highly variable across all three milks.

• Cow's Milk: Available in whole, 2 percent, 1 percent, and skim varieties, offering a wide range of saturated and unsaturated fats.
• Oat Milk: Often contains moderate fat, primarily unsaturated fats, which contribute to its creamy texture. Some "full-fat" versions are popping up on shelves.
• Almond Milk: Generally very low in fat, with most being unsaturated, especially in unsweetened varieties.

Lactose:

Cow's milk naturally contains lactose, plant milks do not. This is one of the most fundamental differentiators. Lactose is a sugar that many people are unable to digest due to a deficiency in the lactase enzyme (lactose intolerance). Plant-based milks, by their very nature, are lactose-free. This makes them suitable alternatives for those with lactose intolerance.

Allergies and Sensitivities:

Dietary allergies and sensitivities are significant factors influencing milk choices, and each milk type carries its own considerations.

• Lactose Intolerance (Cow's Milk): Lactose intolerance manifests as digestive discomfort after consuming dairy products. For these individuals, plant milks are a welcome relief.
• Nut Allergies (Almond Milk): A severe and potentially life-threatening allergy to tree nuts means that almond milk is strictly off-limits for affected individuals. Cross-contamination in production facilities is also a concern for those with severe allergies.
• Gluten Sensitivity (for Oat Milk, if not certified gluten-free): While oats are naturally gluten-free, they are very commonly cross-contaminated with wheat, barley, or rye during farming, harvesting, or processing. For those with celiac disease or significant gluten sensitivity, it is critical to select certified gluten-free oat milk. 

While cow's milk often wins with a bit more protein content, fortified oat and almond milks can compete on micronutrients like calcium and Vitamin D. The choice often comes down to personal dietary needs, taste preferences, and the presence of specific allergies, sensitivities, or intolerances.

Oat Milk vs. Almond Milk: Which Is Primal?

While oats inherently fall outside primal guidelines due to being grains, almond milk can be a primal-friendly option if it is homemade or a commercial brand that contains only almonds and water, free from added sugars, gums, and other additives. Those following a strict primal diet must act as label sleuths.

Summary

Ultimately, the "best" choice between oat milk vs. almond milk for your daily needs—whether it's for your morning brew, a smoothie, or even homemade vegan butter—depends entirely on your individual preferences. Both plant-based alternatives offer distinct benefits and considerations regarding taste, texture, nutrition, and their compatibility with various eating styles, including primal diets.

For truly personalized guidance on selecting oat milk vs. almond milk for your specific health and nutrition goals, a myPrimalCoach is always available to help you navigate the shelves. As always, consult with your healthcare professional, especially if you are managing existing health conditions.