Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.
Which milk is the best for weight loss? According to a study by NIH, unsweetened almond milk has the lowest calories and aids in a low-carb diet. Almonds also contain a high content of monounsaturated fatty acids (MUFA) that are considered helpful in weight loss and weight management.
Oat milk has the added benefit of being both nut-free and dairy-free, which is a plus for those who may have nut allergies. And oat milk has a higher fat and protein content than almond milk, which helps with satiety."
Soy milk – the most balanced nutritional profile
Soy milk is widely consumed for its health benefits linked to the anti-carcinogenic properties of phytonutrients present in the milk known as isoflavones.
One of the biggest and most important differences between oat milk's nutrition and dairy milk is the nutrient profile. Oat milk provides fewer nutrients than dairy milk, and most of the nutrients it provides are fortified. That means they're added during manufacturing, as opposed to occurring naturally.
Oat milk may cause side effects like gas and bloat. Additionally, it may also interact with medications used for diabetes and may cause the blood sugar levels to go too low.
Skimmed milk is fat-free and has less than 0.5 gram of fat with no added ingredients containing fat. Skimmed milk is not as creamy as whole milk and has a lighter and thinner consistency. It is light on the stomach and free from fat and thus a choice of people trying to lose weight.
Plain milk has no added sugar and are therefore lower in total sugar compared with flavoured milks. It's important to remember that when you read the label of a plain milk carton and see “sugars” that this is referring to the naturally occurring lactose sugar in milk.
Among the unhealthiest: Banana milk. Super high in sugar, carbs and calories, without very much fiber and protein. Outstanding flavor: Oat milk. Creamy texture, combined with a sweet, rich but mild taste give it the perfect flavor profile.
"The benefit of pea-based milk over some of the other milk alternatives is that peas contain several vitamins and minerals," says Beaver. "Pea-based milk also contains more protein than some of the other non-dairy options, like almond milk and oat milk, making it a good option for vegetarians and vegans."
According to Inhabitat, coconut milk, hemp milk, pea protein milk, and oat milk are generally low-impact, because they either require less water to grow or produce less emissions than other plant milks.
Oat milk vs cow's milk
In this comparison, oat milk wins by far! In terms of nutrition, oat milk has healthy fats, protein, fibre, is low-sugar and, especially the fortified varieties, high in vitamins.
If you prefer a lower-carb milk alternative, almond milk may be a better choice.
You absolutely can substitute oat milk for milk. If you've been going without your favorite dairy-based dishes because of allergy, intolerance or environmental concerns, it's time to invite them back into your life.
Oat milk is often fortified with calcium and vitamin D – both of which can benefit your bones. It's also full of fibre and protein so it can support a healthy digestive system. It's fairly low in calories (130 cals per cup), and low in fat and sugar.
Oat milk has a higher number of calories than coconut milk, with 120 calories per cup serving vs. 45 calories per cup serving in coconut milk. If you're watching your weight and looking to consume a smaller number of calories, coconut milk is likely the better choice as it contains fewer calories.
That includes oats, which is why there are often concerns about oat milk or soy milk. These phytoestrogens have been shown to be endocrine disruptors, meaning that they interact with the same receptors, or sensors, that are normally interacting with estrogen.
Choose lower fat milk such as skim, 1% and 2% milk. Making lifestyle changes (smoking cessation and weight loss), and reducing total dietary fat (especially saturated and trans fat) are more effective at lowering blood cholesterol than reducing cholesterol intake.