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