Almond Milk, Oats Milk or Cow Milk, Which is Better?

Coffee drinkers would surely find lots of new taste now. Now we have plant-based milk products and also dairy products. For people with dietary allergy, is just more than alternative cow’s milk. Each milk has its health benefits and concerns, depending on the health conditions and nutritional needs. Now, one can find a variety of milk types ranging from cow to oats to almond, which ate certainly ‘said’ to be healthier than the usual buffalo milk that we have been consuming since ages. To help you explain what makes each milk type different from each other, here’s what our nutrition expert and dietician Swati Bathwal has to say on the different milk types – Oats, Almond and Cow.  

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What Makes Each Milk Different From Each Other

Nutrition expert Swati Bathwal says, “Depending on the health condition is much preferred as each milk has got different benefits” she adds, “I would say cow milk only if you know about the purity, calcium and whether it’s organic. If so, this is good for your body as it is rich in calcium and protein-rich too as compared to almonds and oat milk.” But not everyone can have cow’s milk. Some people have lactose tolerance, and that’s why people avoid cow’s milk. The symptoms of lactose intolerance include

  • Bloating
  • Gas
  • Diarrhoea
  • Abdominal pain

Also Read: Are Protein Bars Actually Good For Health? Explains Nutritionist Swati Bathwal

“In the case of lactose intolerance, you can have almond milk as an alternative.” Says Swati. Although both oats and almond milk are made by soaking either soaking them in water and then blending and straining the mixture, oat milk can be challenging to make. Oats milk has more carbohydrates compared to cow’s milk, and since they come from plants, they are free of cholesterol and low on fat containing no lactose. They contain lots of fibre, unlike almonds.

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Home Made Can Be An Option

Almond milk is better when made at home. They are purely vegan, lactose-free, low in calories and contain no saturated fat.” Almond milk is good only if you freshly prepare it at home because you would know precisely the nutrients in your milk. Furthermore, the nutrients depend on how many almonds you put in one cup of milk. For example, if you want to make 4 glasses of almond milk, you minimum need one cup of soaked almonds, which is about 250 to 300 grams of soaked almonds. Mostly almond milk has more water and fewer nutrients; hence I would suggest making at home.” explains, Swati. If you make it at home, then it would contain more proteins and calcium but less as compared to cow’s milk.

Now when it comes to oats milk, this is more suitable for lactose intolerant. They are quite high in carbohydrates. They provide riboflavin, or Vitamin B-2, more than cow’s milk. But this isn’t easy to make at home. “Oats are pure filtered water and difficult to make at home. They aren’t rich in calcium. It is always preferable to make it fresh otherwise go for cow’s milk that contains more protein as compared to almond and cow.” says Swati. The main difference between oat milk and almond milk would be oat’s creamy consistency that almond milk does not provide.

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Also Read: Dietician Swati Bathwal Talks About The Top 5 Ways To Lose Weight

So Which Is Better?

“Indian diet is predominantly dairy-based and relies more on proteins rather than nuts and seeds. Looking at this situation, it is better to have buttermilk as compared to cow’s milk.” She also adds, “Paneer and buttermilk contain probiotics as they are low in fat and calories containing many important nutrients and vitamins. Additionally, according to Ayurveda, chaach (buttermilk) is considered beneficial.” Cow’s milk is readily available anywhere, and not everyone can rely on almond milk. Only if you are allergic to cow’s milk you could go for almond milk which is also beneficial for weight loss. “Make sure that the almond milk is freshly prepared at home so that you get the nutrients,” says Swati.

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