If you wish to keep your sugar intake low, be sure to read the label carefully ( 14). Consuming high amounts of added sugar may be associated with chronic health conditions like heart disease, obesity, and type 2 diabetes. Unfortified brands of plant-based milks may also be lacking in other vitamins and minerals that cow’s milk provides naturally, such as calcium ( 12). Protein is important for many aspects of health, including your muscle growth, tissue repair, and immune function ( 13). Nutritional valueīoth varieties of plant-based are lower in protein than cow’s milk, which contains around 8 grams of protein per cup (237 ml) ( 12). While both oat milk and almond milk can be included in a healthy, well-rounded diet, there are a few downsides to consider for each. Both are also often fortified with important nutrients like calcium and vitamins B12 and D. You can drink certain types of almond milk on a keto or paleo diet. summaryĪlmond milk and oat milk are both dairy-free and vegan. Meanwhile, vitamin B12 is an essential nutrient found naturally in animal products, which your body requires for DNA synthesis, nerve function, and the production of healthy red blood cells ( 10, 11). ![]() Though often lacking in some plant-based or vegan diet plans, these nutrients play a key role in many aspects of your health ( 5).įor instance, vitamin D and calcium work together to support your bone health, increase bone mineral density, and reduce your risk of fractures ( 6, 7, 8, 9). On the other hand, almond milk is typically lower in carbs, which may make it a more suitable option for people on a low carb or ketogenic diet ( 3).Īdditionally, unlike oat milk, some types of almond milk can be included in the paleo diet as well.īoth varieties of plant-based milk are also typically fortified with important micronutrients, such as vitamin D, calcium, and vitamin B12 ( 4). However, oat milk is also free of nuts, which may be an important factor to consider for people with a tree nut allergy. Oat milk and almond milk are both free of dairy and can be excellent additions to a vegan diet.
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