Oat Milk Vs Soy Milk - Every Little Detail You Need to Know

As someone who doesn’t drink dairy, I’ve tried all kinds of milk alternatives. When it comes to oat milk vs soy milk, I’ve extensively weighed the pros and cons of both options. I know how tough it can be to decide between these two popular plant-based choices.

To help others navigate the oat milk and soy milk debate, I’m laying out everything there is to know – from nutrition profiles to sustainability impacts.

Read on to discover which dairy-free milk might be the perfect fit for you!

Comparing Nutritional Profiles: Oat Milk vs Soy Milk

Examining the nutritional breakdown of different milk alternatives is a significant step in choosing the right one. Let’s compare than based on their calories, macronutrients, vitamins, and minerals.

Calories and Macronutrients

Oat milk and soy milk have different nutritional profiles:

Calories: Oat milk has slightly more calories per 8oz serving, with 120 calories, as compared to soy milk’s 105 calories.
Carbohydrates: Oat milk contains higher carbohydrates, 16 grams per serving, while soy milk contains 12 grams.
Fats: Oat milk also has more fat at 5 grams per serving, whereas soy milk contains 3.6 grams.
Protein: Soy milk differs from oat milk, because it is richer in protein, offering 6.3 grams per serving. In comparison, oat milk provides 3 grams of protein per serving.

Soy milk contains all 9 essential amino acids, making it a complete protein source. This provides a key advantage over oat milk.

Please note that these nutritional values vary based on the brand of plant-based milk you choose. Some brands add sugar or oils to enhance taste. I recommend looking for brands without added sugar.

Here’s a guide to help you decide based on your dietary goals:

Weight Management: If you want to consume fewer calories, soy milk, with its 105 calories per 8oz, is slightly lower in calories than oat milk.
Carb Intake: Those watching their carbohydrate intake (like individuals on a ketogenic or low-carb diet) might prefer soy milk over oat milk.
Protein Needs: If you’re looking for a plant-based milk alternative with more protein, soy milk is the clear winner.

Vitamins and Minerals

When you’re weighing the pros and cons of soy milk and oat milk in the vitamin and mineral department, here’s what you should know:

Soy milk takes the lead with higher levels of Vitamin A, thiamin, niacin, Vitamin B6, folate, and Vitamin B12 compared to oat milk.
Soy milk has isoflavones like genistein and daidzein that may provide antioxidant benefits.
On the other hand, oat milk and soy milk are on an even playing field regarding Vitamin E, riboflavin, and iron.
Many oat milk options on the market are fortified, meaning they have added vitamins B12, vitamin D, and calcium, giving them an extra nutritional boost.

Remember, while cow’s milk tends to have more calcium than both oat and soy milk, both plant-based options come packed with essential nutrients beneficial for your health.

Taste and Texture: Which One is Better?

So, which plant-based milk wins in the taste and texture department? The answer largely depends on personal preferences, as the taste and texture of oat milk and soy milk differ slightly.

Examining each milk alternative in detail will help you determine which one would appeal more to your taste buds.

Oat Milk: A Sweet And Creamy Delight

Oat milk, especially the unsweetened oat milk variety, is known for its naturally sweet flavor and creamy consistency. It’s sweet without being overpowering. If you’re looking for something that’s close to the creamy texture of traditional dairy milk, oat milk is a solid bet.

Fun fact: It’s right up there with coconut milk as a favorite dairy milk substitute.

Soy Milk Taste: A Nutty Choice with a Unique Finish

Soy milk has its unique taste and texture. It presents a mild, slightly nutty flavor. Some say it has a bean-like undertone, which can differ from brand to brand. If you’re trying soy milk for the first time, it might be worth taste-testing a few brands to find your perfect match.

Whether you choose oat milk or soy milk, you’ll find both have a creamy feel similar to traditional cow’s milk.

This makes them both great choices for folks with lactose intolerance or dairy allergies. Drinking soy milk, as well as oat milk has become increasingly popular among health-conscious individuals.

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How Soy Milk and Oat Milk Boost Your Health

Both oat milk and soy milk come with their unique advantages and considerations to be aware of. For example, oat milk might not be the best option for those sensitive to oats and gluten.

On the other hand, soy milk contains phytoestrogens, which can influence estrogen levels in the body in various ways.

Let’s dive deeper into what makes these popular plant-based milk alternatives special:

Health Advantages of Oat Milk

Oat milk, derived from oats, contains beta-glucan fiber known to help decrease bad cholesterol and potentially stabilize blood glucose in type 2 diabetes.

However, the beta-glucan content may vary across brands, and the comprehensive health impacts of oat milk remain under-researched. Free from the top eight allergens, it’s a good pick for those with specific allergies.

While oats are naturally gluten-free, cross-contamination can occur; if gluten is a concern, opt for labeled “gluten-free” oat milk.

Suitable for those who are lactose intolerant, oat milk is also a vegan-friendly choice. However, it offers less protein than cow’s milk or soy milk, so those on a vegan diet should ensure adequate protein from other sources.

Health Advantages of Soy Milk

The nutritional content of soy milk makes it one of the best dairy free options with various health benefits:

Vitamins & DNA Protection: Packed with essential B vitamins, soy milk ensures proper nerve cell health and DNA preservation.
Protein Boost: Its plant-based protein content is essential for maintaining healthy muscles and organs.
Brain Health: Rich in omega-3 fatty acids, it may reduce the risk of cognitive diseases like dementia.
Heart Health:
High potassium levels in soy milk support stable blood pressure.
It’s been linked to reduced cholesterol, especially beneficial for those with high cholesterol levels.
Menopausal Relief: The isoflavones in soy milk, acting as a weak form of estrogen, can help alleviate menopausal symptoms like hot flashes.

Some Objections about Soy Milk and Oat Milk

While both soy milk and oat milk have various health benefits, there are some concerns to be aware of. Here are some things to consider:

Added Ingredients: Clean eating is the mantra. To reap the benefits of plant-based milks, choose versions without unnecessary additives or sweeteners.
Glyphosate Residue: Pesticide residues, like glyphosate, can be a concern. A straightforward solution is to opt for organic oat milk and soy milk.
Protein Levels: Compared to cow’s milk, plant-based options might offer less protein. However, with a well-rounded, nutrient-dense diet, you can effortlessly meet your protein needs from other plant sources.

The most common concern with oat milk is that the process of turning oats into milk creates maltose, a sugar that can spike blood sugar.

However, you can counteract this effect by pairing oat milk with foods that are high in protein, healthy fats, and fiber, which help control blood sugar response. For recipe ideas, check out my article on high-protein overnight oats.

Soy milk-specific concerns are mainly about compounds called phytoestrogens. There’s a widespread myth about the phytoestrogens in soy affecting hormone levels, but this has been debunked.

Comprehensive studies suggest that moderate soy consumption doesn’t adversely affect hormone balance. Another thing to keep in mind is that those with soy allergies need to stay away from soy products, including plant based beverages that contain soy.

Environmental Impact: Oat Milk vs Soy Milk

Environmental Impact of Oat Milk vs Soy Milk

Beyond nutritional profiles and taste, the environmental implications of oat milk and soy milk production significantly influence informed decision-making.

Both oat milk and soy milk have a smaller environmental footprint than cow’s milk, but their impact on the planet still varies based on factors like water use, land use, and greenhouse gas emissions.

Oat Milk: The Green Favorite

Oat milk is quickly becoming a crowd-pleaser, not just for its creamy consistency when frothed but also for its minimal environmental impact.

Here are some key takeaways:

Water Efficiency: For every liter of oat milk, only 48 liters of water are used in its production, a stark contrast to other milk alternatives.
Carbon Footprint: Oat milk has a commendable carbon footprint, emitting just 0.18 kilograms of carbon dioxide for a 200-milliliter glass.
Soil Health: Growing oats promotes soil health by suppressing weeds, absorbing excess nutrients, and preserving soil structure.
The Downside: Oat milk does come with a higher price tag, and might be less accessible due to increasing demand.

Soy Milk: The Established Contender

Soy milk has long been the go-to alternative for dairy. Here’s what you should know:

Water Usage: Producing a liter of soy milk requires 297 liters of water. While it’s more water-efficient than dairy, oat milk stands out as the frontrunner in water efficiency.
Carbon Emissions: A 200-milliliter serving of soy milk results in 0.195 kilograms of carbon dioxide, which is considerably lower than dairy.
Environmental Concerns: Soybean cultivation has been associated with deforestation, the displacement of indigenous peoples, and an increased use of pesticides and fertilizers.
A Broader Perspective: The beef and cattle industry is notorious for its environmental footprint, contributing to nearly 3% of global greenhouse gas emissions annually. When we compare this to plant-based alternatives, oat milk clearly shines, especially when analyzing the life cycle assessment of its production. In fact, compared to traditional cow’s milk, oat milk emits 80% fewer greenhouse gases and consumes far less water than almond milk.

In conclusion, while both oat and soy milk offer a more sustainable alternative to dairy milk, the choice ultimately boils down to individual preferences and environmental values. Whether you lean towards the creamy delight of oat milk or the time-tested soy, it’s clear that moving towards plant-based options is a step in the right direction for our planet.

Oat Milk Vs Soy Milk: The Choice is Yours!

Whether your priority is nutrition, taste, benefits for your health, or sustainability, both oat milk and soy milk have compelling cases. Oat milk shines for its creamy texture, naturally sweet flavor, and low environmental impact. Soy milk packs a protein punch and contains nutrients for heart and bone health. Minor concerns about added sugars or phytoestrogens can be easily addressed by choosing clean ingredients, and organic options.

At the end of the day, including plant-based milks in your diet is a step towards improved health and reduced environmental footprint. Let your personal preferences and needs guide you towards oat milk or soy milk.

Frequently Asked Questions

Is oat milk better for you than soy milk?

Oat milk is lower in fat, higher in carbohydrates and dietary fiber, and a rich source of Vitamin B12 compared to soy milk, which contains more calories, fat, protein, potassium, and iron. Both are healthy choices, depending on your preferences and health concerns, but opt for unsweetened products regardless of your choice.

Which milk alternative has a lower calorie content, oat milk or soy milk?

Soy milk has a lower calorie content than oat milk, with an average of 80 calories per cup compared to 130 calories for oat milk. This makes soy milk a better choice for those looking to reduce their calorie intake. It also has a lower fat content than oat milk, with an average of 4 grams per cup compared to 6 grams for oat milk.

Oat Milk Vs Soy Milk – Every Little Detail You Need to Know