1. Health & Lifestyle

Oat Milk vs Soy Milk: Nutrients, Benefits & More

Both oat milk and soy milk have more protein than many other plant-based drinks, such as almond and coconut milk. Soy milk, on the other hand, has more than double the protein of oat milk in the same amount.

Shruti Kandwal
The most popular plant-based milk replacements are oat and soy milk.
The most popular plant-based milk replacements are oat and soy milk.

Milk is a refrigerator essential, but not everyone likes cow's milk. You've probably tried a few different kinds of milk in your daily coffee or cereal if you're lactose intolerant, have a GI problem, or simply don't enjoy the flavor of real milk.

If you're trying to consume a more plant-based diet, you've probably tried one or more plant-based milk, such as soy and oat milk.

Over the last decade, they've grown in popularity. The plant-based milk business was worth roughly $14 billion in 2019, and it's expected to grow even more profitable by 2029.

The most popular plant-based milk replacements are oat and soy milk. Many individuals use them in coffee, tea, cereal, and smoothies on a regular basis.

So, are soy and oat milk healthy? Is there a difference between the two?

Nutritional Value

Oat milk and soy milk are among the highest protein plant milk available and provide several vital nutrients. Nutritional comparison of 1 cup (240 mL) of unsweetened oat milk and unsweetened soy milk is shown below.

 

 

 

Soy Milk

 

Oat Milk

 

Calories

 

100

 

79

 

Fat

 

5 grams

 

1.49 grams

 

Protein

 

9 grams

 

4 grams

 

Carbs

 

5 grams

 

14 grams

 

Fiber

 

1 gram

 

1.92 grams

 

Iron

 

8% of the Daily Value (DV)

 

6% of the DV

 

Potassium

 

8% of the DV

 

2% of the DV

Soy milk has slightly more calories, fat, and protein than plain, unsweetened oat milk while having far fewer carbohydrates. It also has a greater potassium and iron content.

Both have more protein than many other plant-based drinks, such as almond and coconut milk. Soy milk, on the other hand, has more than double the protein of oat milk in the same amount.

When compared to other plant-based milk, such as soy, oat milk has a substantially greater carb content. This is due to the fact that oat milk is derived from whole oats, which are high in carbohydrates.

Keep in mind that, unlike many oat and soy milk products, the items listed above have minimal ingredients.

For example, soy milk is produced entirely of water and organic soybeans, whereas oat milk is made entirely of oats, filtered water, and salt.

Many oat and soy milk products include added sugar and oils, and some are vitamin and mineral fortified. All of these additional components may change the nutritional value of the food dramatically.

Health Benefits of Soy Milk

  • Soy milk's vitamins, minerals, and antioxidants may provide significant health advantages.

  • Omega-3 fatty acids, which your body cannot produce on its own, are abundant in soy milk. Omega-3 fatty acids have been related to a lower risk of Alzheimer's disease and dementia.

  • Soy milk can also improve your heart and circulatory system.

  • Potassium is essential for maintaining healthy blood pressure and pulse.

Health Benefits of Oat Milk

  • Vegan and free from lactose, soy, and nuts.

  • B vitamins including riboflavin (B2) and vitamin B12 are frequently added to oat milk.

  • Calcium and vitamin D are commonly added to oat milk, which are both good for your bones.

  • This vegan milk product contains no saturated fats and just 2.5 grams of fat per serving.

  • Oat milk is a dairy-free product with no cholesterol. Regular drinking may even reduce bad cholesterol (LDL) levels in the blood.

Conclusion

Oat and soy milk are popular plant-based milk substitutes in coffee beverages, smoothies, and other recipes. Soy milk has more calories, fat, protein, potassium, and iron than oat milk, whereas oat milk has more carbohydrates.

Depending on your preferences and health concerns, either can be a healthy and delicious option. To limit your intake of added sugar, consider unsweetened goods in any case.

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