Almond Milk Vs Cow Milk Vs Oat Milk: Which Is Healthier For You?

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Is Almond Milk Bad For You?

On today’s episode of Live Lean TV, I’m comparing the health benefits, nutrition facts, and ingredients list of almond milk vs cow milk vs oat milk, to see which is the healthier option for you.

At the end of this post, I’ll also share 2 tips on how to find the healthiest almond milk brand at the grocery store, as well as a simple 3 ingredient almond milk recipe you can make at home.

To be respectful of your time, I’ve included jump links to all the questions and answers in the table of contents below.

Table Of Contents – Jump To Links

With that said, let’s jump into it.

Almond Milk: How’s It Made?

Are you wondering how almond milk is actually made?

Almond milk is made by soaking and blending the almonds with water, then straining the mixture to remove the solids.

Store bought almond milk is then often fortified with calcium, vitamin D, and other nutrients for added benefits.

In addition to buying store bought almond milk, you can also make it at home.

I’ve shared a simple 3 ingredient almond milk recipe for you to try at the end of this post.

Nutrition Facts: Almond Milk vs Cow Milk vs Oat Milk

Which is healthier for you, almond milk or cow milk or oat milk?

Let’s compare the nutrition facts benefits of almond milk vs cow milk vs oat milk, starting with the calorie breakdown.

Calories: Almond Milk vs Cow Milk vs Oat Milk

Which is lower in calories: almond milk, cow milk, or oat milk?

Unsweetened almond milk is typically lower in calories than whole milk, 2% milk, skim cow milk, and oat milk thus making it a better choice for weight management.

• Unsweetened Almond Milk: Typically 30-70 calories per cup depending on the brand
• Whole Cow’s Milk: Approximately 160 calories per cup
• 2% Cow’s Milk: Approximately 120 calories per cup
• Skim Cow’s Milk: Approximately 80 calories per cup
• Unsweetened Oat Milk: 120 calories per cup depending on the brand

This makes almond milk a better choice for those looking to reduce calorie intake, strictly based on calories alone.

Protein: Almond Milk vs Cow Milk vs Oat Milk

Which is higher in protein: almond milk, cow milk, or oat milk?

When it comes to protein, cow’s milk has significantly more protein than almond milk or oat milk.

• Cow’s Milk: 8 grams of protein per cup
• Unsweetened Almond Milk: 1 gram of protein per cup
• Oat Milk: 1 grams of protein per cup

When comparing almond milk and oat milk, they generally have the same amount of protein.

It’s also important to note that cow milk is a complete protein, which supports muscle growth and repair.

Neither oats nor almonds are considered complete protein sources, therefore they shouldn’t be looked as options to increase your daily protein consumption.

Fat: Almond Milk vs Cow Milk vs Oat Milk

Which is lower in fat: almond milk vs cow milk vs oat milk?

Compared to cow milk and oat milk, almond milk is typically lower in fat, while oat milk is comparable to 2% cow milk.

However, even though being lower in fat means less calories, low fat options are not always healthier for you since healthy fats are essential for optimal health.

• Unsweetened Almond Milk: 2-3 grams of fat per cup
• Whole Cow’s Milk: 9 grams of fat per cup
• 2% Cow’s Milk: 5 grams of fat per cup
• Skim Cow’s Milk: 0 grams of fat per cup
• Oat Milk: 5 grams of fat per cup

Fat Type %: Almond Milk vs Cow Milk vs Oat Milk

The fat composition in almond milk is also considered healthy, as it primarily consists of heart healthy monounsaturated fats.

The fat in almond milk is comprised of:

• Monounsaturated Fat: 70-80%
• Polyunsaturated Fat: 10-20%
• Saturated Fat: 5-10%

Cow’s milk primarily contains saturated fats, with smaller amounts of healthy CLA and omega-3 fatty acids in milk from grass fed cows.

The fat in cow’s milk is comprised of:

• Saturated Fat: 65-70%
• Monounsaturated Fat: 25-30%
• Polyunsaturated Fat: 2-5%

Oat milk primarily contains sunflower oil, which are high in the less desired polyunsaturated omega 6 fats.

The fat in oat milk is comprised of:

• Monounsaturated Fat: 50-60%
• Polyunsaturated Fat: 30-40%
• Saturated Fat: 5-10%

Carbohydrates: Almond Milk vs Cow Milk vs Oat Milk

Which is lower in carbohydrates: almond milk, cow milk, or oat milk?

Cow’s milk contains more carbohydrates than unsweetened almond milk, but less than oat milk.

• Unsweetened Almond Milk: contains 1-3 grams of carbohydrates per cup
• Whole, 2%, and Skim Cow’s Milk: contains 11-13 grams of carbohydrates per cup
• Oat Milk: contains 18 grams of carbohydrates per cup depending on the brand

Even though cow milk, oat milk, and most conventional almond milk brands don’t contain fiber, this brand from Almond Malk also contains 3 grams of fiber.

Also, depending on the brand, sweetened almond milk can contain 7-15 grams of sugar and chocolate cow milk can contain an additional 20-30 grams of added sugar.

Always choose unsweetened almond milk for maximum health benefits.

Ingredients List: Almond Milk vs Cow Milk vs Oat Milk

Which has a healthier list of ingredients: almond milk, cow milk, or oat milk?

The main difference between the ingredients in most typical store bought brands of almond milk and oat milk is the added ingredients.

Almond milk, oat milk and dairy milk may also be fortified with vitamins and nutrients.

However, depending on the brand, cow’s milk is usually a more straightforward option.

Almond Milk Ingredients

When looking at the ingredients list, most typical store bought brands of almond milk contain:

1. Almondmilk (Filtered Water, Almonds)
2. Vitamin and Mineral Blend (Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2)
3. Sea Salt
4. Gellan Gum (which is used as a thickening agent)
5. Ascorbic Acid (Vitamin C to protect freshness)
6. Natural Flavor

You can also buy an additive and gum free almond milk from a brand called Almond Malk that only contains 3 ingredients:

1. Filtered Water
2. Organic Almonds
3. Himalayan Pink Salt

Cow Milk Ingredients

Cow’s milk, on the other hand, is a single ingredient product containing milk from cows, however it can often be fortified with vitamin D and vitamin A.

1. Milk
2. Vitamin D
3. Vitamin A

Oat Milk Ingredients

Oat milk often includes the following ingredients:

1. Oatmilk (Filtered Water, Oat Concentrate)
2. Sunflower oil (which is used as a stabilizer and emulsifier)
3. Vitamin and Mineral Blend (Calcium Carbonate, Vitamin A Palmitate, Vitamin D2, Riboflavin (B2), Vitamin B12)
4. Dipotassium Phosphate (which is used as a stabilizer and emulsifier)
5. Sea Salt
6. Gellan Gum (which is used as a thickening agent)
7. Locust Bean Gum (which is used as a thickening agent and stabilizer)
8. Ascorbic Acid (Vitamin C to protect freshness)
9. Natural Flavor

As you can see from the ingredients list, oat milk contains a total of 9 ingredients, including 4 additives.

Almond milk generally has a simpler, healthier ingredient list compared to oat milk, since it only contains 3-6 ingredients, with only one additive, while some brands, including Almond Malk, contain none at all.

This makes almond milk a cleaner choice for those seeking a more natural dairy free milk option.

How To Find The Healthiest Brand Of Almond Milk

Here’s how to find the healthiest brand of almond milk:

1. Look For “Unsweetened” On The Label: Always choose unsweetened versions to avoid added sugars.
2. Choose Brands With Minimal Ingredients: Some commercial almond milk brands contain unnecessary added sugars, additives and preservatives.

Ideally, the ingredients list should include just almonds, water, and salt, with optional vitamin and mineral fortifications, including calcium, vitamin D, vitamin E, and vitamin A.

If you’re looking for a gum free unsweetened organic almond milk option containing only 3 ingredients, here’s an amazon affiliate link to a brand called Almond Malk.

Almond Milk Recipe At Home

Try this simple 3 ingredient almond milk recipe at home.

6 Health Benefits Of Almond Milk

To recap, here are the 6 health benefits of almond milk:

1. It’s Low in Calories: Unsweetened almond milk is low in calories, making it a great option for weight management.
2. It’s Nutrient Dense: Many brands of almond milk are often fortified with vitamins D, E, and calcium, which supports bone health, skin health, and immune function.
3. It’s Heart Healthy: Almond milk is rich in monounsaturated fats and vitamin E, which is an antioxidant that supports heart health.
4. It’s Lactose Free: Almond milk is an excellent dairy alternative for those with lactose intolerance or dairy allergies.
5. It’s Also Blood Sugar Friendly: Unsweetened almond milk is low on the glycemic index, which may help maintain stable blood sugar levels.
6. Antioxidant Properties: Almond milk’s vitamin E content can help protect cells from oxidative stress.

In conclusion, unsweetened almond milk can be part of a balanced diet, however it’s essential to consider individual health needs and dietary preferences when incorporating it into your nutrition.

Question Of The Day

Let me know in the comments:

• Do you typically drink mostly almond milk, cow milk, or oat milk?
• Which brand of almond milk do you drink most?

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Now I want you to go check out this video where I compared: Coconut Milk vs. Almond Milk vs. Soy Milk vs. Dairy Milk.

Keep Living Lean.