Neither oat milk nor almond milk is definitively "better"; the best choice depends on your health goals, as almond milk is lower in calories and carbs (good for weight/sugar control) while oat milk offers more fiber and creaminess (good for heart health/texture), but always check labels for added sugars and fortification, notes Healthline, MindBodyGreen, and TODAY.com.
Better for Weight Loss: Unsweetened almond milk has fewer calories than oat milk, which supports a healthy calorie deficit necessary for weight loss. However, sweetened versions of either milk will create insulin spikes and can work against health goals.
The healthiest milk depends on your needs: Cow's milk (especially low-fat/skim) offers the most complete nutrition (protein, calcium, B vitamins) if you tolerate dairy. For plant-based, soy milk and pea milk are best for protein, while almond milk is low-calorie, and oat milk provides heart-healthy fiber (beta-glucans). Always choose unsweetened and calcium/vitamin D fortified options for better health benefits.
Milk. You can give children pasteurised whole or semi-skimmed cows' milk, or goats' or sheep's milk, as a main drink from the age of 1. For older children and adults, it's a good idea to go for lower-fat milks because having too much saturated fat in your diet can lead to high cholesterol.
People are quitting oat milk due to concerns about highly processed ingredients like seed oils and emulsifiers, its impact on blood sugar (due to broken-down starches and added sugars), low protein content, potential inflammation, and gut health issues, with some wellness influencers shifting to cow's milk or other alternatives like almond or soy. The trend reflects a growing awareness that while convenient, many commercial oat milks aren't as "natural" or nutritionally complete as initially perceived, leading consumers to seek whole foods or dairy for better protein and fat balance.
Oat milk cons include high carbs and potential sugar spikes (especially in flavored versions), low protein compared to dairy/soy, risk of gluten cross-contamination (unless certified GF), potential for digestive issues like bloating (due to fiber/additives), presence of added oils/emulsifiers, and nutritional inadequacy as a primary milk for young children. Some brands may also contain heavy metals or glyphosate from non-organic oats.
Choosing a lactose-free milk is essential for individuals with lactose intolerance and IBS. Almost all alternative milk choices are lactose-free. Dairy-free milk is ideal for gut health for individuals sensitive to or allergic to cow's milk. These include unsweetened almond milk, coconut milk, and hemp milk.
Almond milk can cause gut issues like bloating, gas, diarrhea, cramping, or constipation due to oligosaccharides/additives (gums, carrageenan) fermenting/irritating the gut, emulsifiers speeding digestion, or low fiber content—especially in 5-10% of sensitive individuals per a 2023 Nutrients study.
Antibiotics. If you have an infection or overgrowth of a certain gut bacteria, the standard treatment is a course of antibiotics. When that's done, a healthy gut microbiome can recover.
While dairy milk can contribute to gut issues, inflammation, and other health concerns, there are plenty of. Coconut milk and hemp milk stand out for supporting a healthy inflammatory response and being nutrient-rich, while almond and hazelnut milk provide delicious, low-carb options.
The suit, which was launched in July 2021, alleged that Oatly's shares were “artificially pumped”. Investors suing Sweden's Oatly have asked a federal judge to approve a $9.25m settlement, after accusing the oat dairy-alternative business of greenwashing.
Oat milk may lead to bloating and indigestion due to its high fiber content. Some oat milk brands add sugar, which can lead to weight gain and dental problems.
One line of reasoning used to argue oats aren't healthy is that eating them can lead to spikes in blood sugar (glucose). This seems to be linked to the rising use of glucose monitors by people who don't have diabetes.
Oat milk can be a good choice for weight loss due to its fibre content, which helps with digestion and keeps you full, though it has slightly more calories (120 per cup).
Additionally, plant-based milk alternatives like almond, soy, or oat milk are excellent options that won't trigger IBS symptoms.
Compared with milk, oat milk as a cereal drink is higher in carbohydrates, and only 4.2% of oat milk contains added sugar (Escobar-Saez et al., 2022). Furthermore, compared to cow's milk, oat milk is lower in fat, which conforms to the expectations of plant-based milk.
The brand had its latest ad campaign, titled 'It's Like Milk But Made For Humans', banned by the Advertising Standards Authority for Ireland as it ruled the phrase 'But Made for Humans', implied cows milk was not suitable for human consumption.
Oat milk cons include high carbs and potential sugar spikes (especially in flavored versions), low protein compared to dairy/soy, risk of gluten cross-contamination (unless certified GF), potential for digestive issues like bloating (due to fiber/additives), presence of added oils/emulsifiers, and nutritional inadequacy as a primary milk for young children. Some brands may also contain heavy metals or glyphosate from non-organic oats.
Popular vegan oat milk brand Oatly just sold a $200 million stake to a group of investors including Oprah Winfrey, Natalie Portman, former Starbucks CEO Howard Schultz, and Roc Nation—the entertainment company founded by Jay-Z. Global private equity firm Blackstone led the investment in the Swedish oat milk brand.
Dr. Gundry recommends non-dairy alternatives like unsweetened coconut milk or hemp milk, and for dairy, A2 milk from goats, sheep, or specific cows (like Guernsey) that lack the A1 casein protein, all to avoid lectins and support gut health, viewing almond milk as a less ideal C-tier option and strongly cautioning against oat milk, per his {platform and {video content https://www.youtube.com/shorts/QAVMEzqc3yI}}.
No gums, lectins, or emulsifiers: Avoid oat milk with added gums, lectins, or emulsifiers, as these can have negative health effects and are not necessary for the production of oat milk.
To maintain strong bones and joints, you should include the following drinks in your daily diet:
Signs of bad gut health include digestive issues like bloating, gas, diarrhea, constipation, and heartburn; skin problems such as acne or eczema; mood changes like anxiety or depression; fatigue; sugar cravings; and unintentional weight changes, all stemming from an imbalance in your gut microbiome (dysbiosis). These symptoms can signal that your gut isn't processing food and eliminating waste effectively, impacting overall well-being, notes Healthdirect and GoodRx.
A 7 day gut reset may involve eliminating processed foods, sugar, and other potential food triggers, and consuming a diet that is rich in whole foods, fiber, probiotics, and prebiotics.