“Similar to almond milk, oat milk is a great alternative for those looking to avoid or reduce dairy in their eating routine,” women’s health dietitian Valerie Agyeman, R.D., tells mbg. “[It] has many essential nutrients such as vitamins A, B-12, D, riboflavin, calcium, and phosphorus.” Oat milk also contains a type of soluble fiber called beta-glucans, which support a healthy gut microbiome. What’s more, it binds to cholesterol to reduce its absorption, says registered dietitian Titilayo Ayanwola, MPH, R.D., L.D. To get the greatest health benefits, be sure to look for minimally processed, unsweetened options or make your own. It contains a good amount of the antioxidant vitamin E, which helps protects the cells from damage, Ayanwola says. “Some types of almond milk are also fortified with vitamin D and calcium, which are beneficial nutrients for maintaining bone health,” she adds. While almond milk is free of cholesterol and saturated fats, it’s important to look for minimally processed, unsweetened options to maintain the health benefits. Taste: Almond milk has a slightly nutty taste and a watery texture, while oat milk has a naturally sweet taste and creamy texture. Environmental impact: “Because oat crops have a smaller environmental impact than dairy, almond, and soy, oat milk is also a more sustainable option,” registered dietitian Jess Cording, M.S., R.D., CDN, once told mbg. Coffee uses: Both almond and oat milk can be used in coffee, as dairy milk would, but the creaminess of oat milk is more conducive to frothing. Nutrition: Both beverages provide a good source of vitamins and minerals. “An unsweetened cup of almond milk is lower in calories and fat than oat milk; however, oat milk is slightly higher in protein and fiber,” Agyeman says.
