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Oat Milk Vs. Almond Milk: Which One Is Better?
Plant-based milks have been making an appearance on both Starbucks menus and grocery shopping lists for quite some time—and it's not all about soy milk anymore, either. In fact, if you're looking for an alternative to cow's milk, you are spoiled with choice, which brings us to our topic du jour: oat milk vs. Almond milk. Read on for an overview of the nutritional and flavor profiles, plus the general pros and cons of these two plant-based options, so you can choose a dairy-free latte that meets all your needs.
Meet the Expert Oat Milk vs. Almond Milk: NutritionOscar Wong/Getty Images
If you're wondering how these two dairy-free alternatives stack up in the nutrition department, the following breakdown, based on data from the USDA, might help you pick a side in the oat milk vs. Almond milk stand-off.
Nutrition Information for Oat Milk:
Serving size: 1 cup
Calories: 120
Carbs: 16g
Fat: 5g
Protein: 3g
Calcium: 350 mg
Nutrition Information for Almond Milk:
Serving size: 1 cup
Calories: 39
Carbs: 3g
Fat: 2.5g
Protein: 1g
Calcium: 482 mg
Additionally, Wilson tells us that "oat milk is low in protein and higher in carbohydrates than most non-dairy milk options since it is made from oats, [but it] can contain small amounts of beta-glucan, which supports heart health and gut health." (The store-bought kind is also an excellent source of other nutrients like phosphorus, riboflavin and vitamins A and D, since it is typically enriched in the same way breakfast cereals are.)
Almond milk, on the other hand, does not contain a lot of protein or other nutrients at all, says Wilson. (Although it's worth noting that like store-bought oat milk, store-bought almond milk often has additional nutrients added.) The takeaway? If you're counting carbs, you may want to steer clear of oat milk; if you're not on a low carb diet, you should know that oat milk has more nutrients than almond milk—especially if you're buying it from the store rather than making it at home—and boasts the added benefit of being allergy-friendly, too.
The Pros and Cons of Oat MilkVlad Fishman/Getty Images
Pros:
The expert says that "store-bought brands are often fortified with calcium and vitamin D to match or exceed the nutritional value of these nutrients in cow's milk."
According to WebMD, almond milk is also a good source of magnesium, a nutrient that supports muscle function and helps regulate blood pressure and blood sugar levels, as well as vitamin E, which is an antioxidant that boasts benefits for both immune and cognitive health.
Almond milk is low in calories and carbohydrates.
Distinctive, nutty taste that many enjoy.
Cons:
Per Wilson, "almonds lose their fiber, protein, and antioxidant content during the milking process," thus diminishing the nutritional value of almond milk. (In other words, you're better off eating almonds than drinking them if you want to take full advantage of the aforementioned health benefits.)
Not suitable for people who have a tree nut allergy.
Catherine Falls Commercial/Getty Images
You want a straightforward answer, we know—but as you can see, there are pros and cons of both dairy alternatives. As such, the oat milk vs. Almond milk debate really comes down to your wellness goals, explains Wilson, adding that "if you are looking to increase your protein intake, oat milk may be the best option, but if you are looking to decrease caloric intake, almond milk may better." In other words, if you are on a keto or low-carb diet then go for almond milk, but if you have a nut allergy or simply prefer a more neutral flavor, oat milk is the obvious choice. You may also want to consider taste and versatility (because of its higher carb and calorie content, oat milk is a particularly creamy dairy milk alternative making it a great option for a frothy latte, for example). Bottom line: Both milks have their pros and cons, so drink whichever one suits your wellness goals and palate best.
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Plant-based Baby Formulas Meet Guidelines But Raise New Allergy Questions
In a recent review published in the journal Nutrients, researchers reviewed existing data on improved plant-based formulas that comply with European Food Safety Authority (EFSA) and United States Food and Drug Administration (US FDA) guidelines to support infant growth. They also evaluated the impact of plant-based formulas on food allergy risk.
Study: Early Introduction of Novel and Less-Studied Food Allergens in the Plant-Based Era: Considerations for US and EU Infant Formula Regulations. Image Credit: Created with the assistance of DALL·E 3
The Importance of Early NutritionEarly childhood eating patterns may affect an individual's health, particularly concerning the incidence of metabolic disorders and allergies. In particular, studies indicate that introducing solid foods after breastfeeding and formula feeding may elevate disease risk in the short- and long-term. Global food allergy-related protocols state that nursing mothers are not required to preclude food allergens and that no baby formula is recommended for allergy avoidance.
Recommendations for introducing solid foods to prevent food allergies include starting with peanuts and well-cooked eggs for infants aged between four and six months and introducing additional food allergens without any further delay.
In recent times, there has been an increasing tendency to feed newborns plant-based formulas and diets due to cultural preferences, health perceptions, and environmental awareness.
MethodologyIn the present review, researchers investigated associations between plant-based formulas, infant development, and food allergies. The EMBASE, MEDLINE, Web of Science, CINAHL, Scopus, and Cochrane Library databases were searched for records published in English without geographical limitations but only EFSA and US FDA guidelines.
A Closer Look: Cow's Milk vs. Plant-Based FormulasInadequate food intake can hurt a child's development, and cow's milk is crucial to pediatric nutrition. Formulas containing soy and hydrolyzed rice include intact proteins that can aid in child development. Rice is high in critical amino acids, while human milk lacks a few. Hydrolyzed rice formulas, like other hypoallergenic formulas, are fortified with tryptophan, threonine, and lysine to guarantee nutritional sufficiency and development among infants with cow's milk allergy (CMA) and fulfill the micronutrient criteria for baby formulae.
The arsenic concentration in rice formulas is below acceptable limits. In previous studies, hydrolyzed rice formulas, within the initial month of administration, supported normalization of body weight for infant age and length and the z-scores for body mass index (BMI) within six months. Soy-based formulations are enriched with amino acids such as carnitine, taurine, and methionine. The American Academy of Pediatrics (AAP) recommends using soy-based baby formulas to help term non-breastfed newborns fed cow's milk formula grow and develop normally.
A few studies showed that the hydrolyzed rice-based formula ingestion did not cause allergic responses, which are usually related to CMA. A three-study review showed that 10% to 14% of newborns with cow's milk allergy may be allergic to soy formulations. Recent studies have provided significantly lower soy allergy estimates, and current guidelines permit soy-based formulations for CMA children.
Food Allergies and Plant-Based FormulasAlmond and buckwheat are two allergens found in formulas based on almond milk in the United States and the European Union. 2S albumin, the major allergen of almonds, may cause cross-sensitization to walnuts, sunflower seeds, and peanuts. Clinically severe cross-reactions related to main food allergies, on the other hand, are uncommon. Almond allergies were not diagnosed in any six-to-nine-year-old children in Turkey or the United Kingdom, and just 0.2% of UK-based children were diagnosed at three years.
Buckwheat allergy is an uncommon food allergy, including common allergens such as Fag e1, Fag e2, and Flag e3, and Tartary allergens such as Flag t1, Fag t2, and Fag t3. Clinical cross-reactivity with peanuts, latex, coconut, quinoa, and poppy seeds has been described. There are no OFC studies to assess the prevalence rates of buckwheat allergy, and data are scarce on self-reported prevalence, particularly among children and newborns from non-Asian countries. Robust research is needed to determine the true frequency of buckwheat and almond allergies in babies.
According to research, introducing food allergens such as peanuts and eggs to newborns at a young age is critical for avoiding food allergies. However, no study has been conducted to investigate the impact of the age at which buckwheat and almonds are introduced to infants on food allergy incidence. However, research concentrating on particular food items such as egg, milk, or peanuts, or those utilizing food allergen mixtures, indicates that introducing these allergens early and consistently decreases individual food allergies. The most effective dosage of dietary allergens for inducing tolerance is unknown. Severe allergic response risk among early newborns is modest, with a 0.1% chance of occurrence. Thus, food allergens can safely be introduced into infant diets.
Takeaways and RecommendationsBased on the review findings, plant-based dietary formulas are increasingly used to support infant growth, complying with FDA and EFSA guidelines. Examples include those based on buckwheat and almond proteins enriched with amino acids to ensure vitamins, essential amino acids, minerals, omega 3 fatty acids (such as docosahexaenoic acid), and omega 6 fatty acids (such as arachidonic acid) levels.
The prevalence rates of buckwheat and almond allergies remain unclear, and early introduction may increase or decrease the risk. Existing plant-based formulas can be used for managing CMA. Introducing food allergens at an early stage among young infants is safe and is likely to prevent food allergies.
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