If you're aiming to incorporate more plant-based options into your diet, you've likely experimented with various plant-based milks, such as soy milk and oat milk. Over the past ten years, these alternatives have surged in popularity, with the plant-based milk market valued at approximately $14 billion in 2019 and expected to grow even more by 2029.

Among the myriad of options, oat and soy milk stand out as two of the most favored choices. They are commonly used in daily beverages like coffee and tea, as well as in breakfast cereals and smoothies, making them versatile staples in many households.

However, the key question remains: Are these plant-based milks nutritious? Is one superior to the other?

This article delves into the distinctions between oat and soy milk to assist you in determining which option is best suited for your culinary needs.

Nutritional Insights on Oat Milk and Soy Milk

Oat milk and soy milk are both excellent sources of essential nutrients and rank among the highest protein-rich plant-based milk options available today. These alternatives are particularly popular in various global cuisines, including Indian, Australian, Japanese, and Canadian diets.

Below is a comparative nutritional analysis of 100 grams of unsweetened oat milk and unsweetened soy milk.

When comparing unsweetened oat milk to soy milk, the latter offers a slightly higher caloric content, along with greater amounts of fat and protein, while being significantly lower in carbohydrates. Additionally, soy milk boasts higher levels of potassium and iron. Both oat and soy milk provide more protein than several other plant-based beverages, such as almond and coconut milk. Remarkably, soy milk contains over double the protein found in an equivalent serving of oat milk.

Oat milk tends to have a significantly higher carbohydrate content compared to many other plant-based milks, including soy, primarily due to its composition of whole oats, which serve as a robust source of carbohydrates.

Are There Health Benefits to Plant Milks?

When consumed occasionally in coffee, smoothies, or cereals, neither soy nor oat milk significantly impacts health. However, for individuals who incorporate these plant milks regularly into their diets, they can provide substantial contributions to nutrient intake.

For instance, soy milk is renowned for being a rich source of protein, particularly beneficial for those adhering to vegan or vegetarian lifestyles. A serving size of 100 g of soy milk equates to approximately 3.8 grams of high-quality plant-based protein, a considerable offering compared to traditional dairy. In contrast, 100 g of cow's milk includes about 3.2 grams of protein.

It's important to note that fortified oat and soy milk products present enhanced nutritional profiles. This is due to the addition of various vitamins and minerals during processing, such as iron, vitamin B12, and vitamin D. For instance, a serving of fortified Silk soy milk (100 g) can provide up to 120% and 15% of the Daily Value (DV) for vitamin B12 and vitamin D, respectively.

Thus, for those aiming to boost their intake of specific nutrients, fortified plant milks are an excellent option. Nutrition experts advise individuals on vegan diets to consider fortified varieties of plant milks, such as soy milk, to ensure adequate consumption of vital nutrients like vitamin B12.

While unfortified soy milk still offers a respectable amount of plant-based protein along with some potassium and iron, fortified variants deliver significantly higher levels of essential vitamins and minerals, making them an ideal choice for individuals following a vegan diet.

Possible Drawbacks

While oat and soy milk can offer certain advantages, it's important to recognize that they may also have drawbacks, particularly depending on the specific product you choose.

1. High Added Sugar Content in Some Products

If you don't actively seek out unsweetened varieties of plant milk, such as unsweetened oat (oats ka doodh) or soy (soya doodh) milk, it is likely that the product you are using contains added sugars. Manufacturers often include sugar to enhance flavor, and in some cases, the amount added can be substantial.

For instance, a 240 mL serving of Silk vanilla soy milk has around 8 grams (approximately 2 teaspoons) of added sugar, whereas a similar serving of Oatly chocolate oat milk boasts a staggering 16 grams (or about 4 teaspoons) of added sugar. If you frequently consume these sweetened options, you may inadvertently increase your intake of added sugars. A diet rich in added sugars can disrupt blood sugar levels and may lead to health complications, such as fatty liver disease and hypertension.

Additionally, oat milk tends to be relatively high in carbohydrates. Therefore, if you are managing prediabetes or diabetes, it might be wise to consider lower-carb alternatives, such as coconut (nariyal) or almond milk (badam doodh), which have a lesser impact on blood sugar levels.

2. Health Concerns Surrounding Soy

There are some concerns regarding soy consumption due to its phytoestrogens, with individuals fearing potential adverse effects. Nevertheless, scientific research on this matter remains inconclusive. This has led some to speculate that high soy consumption may elevate the risk of certain health issues, such as breast cancer; however, existing research does not corroborate this link.

In fact, studies indicate that soy consumption is associated with a reduced risk of breast cancer among Asian women and may also lower the recurrence of breast cancer in both Asian and Western populations. That said, there is some evidence suggesting that a diet high in soy products could have detrimental effects on the endocrine system and negatively impact thyroid function.

Given that excessive soy intake could disrupt thyroid hormone production, healthcare professionals often advise individuals with thyroid disorders to limit their consumption of soy products, including soy milk.

3. Pesticide Residue Concerns in Oat Milk

Many agricultural crops are extensively treated with pesticides and herbicides, and oats are frequently treated with glyphosate, a widely debated herbicide. Humans can encounter glyphosate through their diet and drinking water, particularly by consuming foods and beverages that are high in glyphosate residues, such as oats and oat-based cereals.

In summary, both oat and soy products can contain high levels of added sugars and might have glyphosate residues. Furthermore, the compounds in soy could affect thyroid function, prompting individuals with thyroid issues to limit their soy milk consumption.

Applications and Key Considerations

Both soy milk and oat milk can be utilized in numerous culinary applications, making them favorites among individuals adhering to plant-based diets or those avoiding dairy. These versatile alternatives shine in beverages such as lattes, cappuccinos, and smoothies, and can be seamlessly incorporated into recipes like oatmeal, soups, and chia pudding.

While they share similar uses, there are distinct differences in their flavor profiles and textures. Oat milk tends to be creamier and slightly sweeter than soy milk, which is often preferred in coffee-based drinks like lattes due to its rich consistency.

Interestingly, discussions in online barista communities suggest that soy milk could be the superior option for crafting foamy coffee beverages, thanks to its higher protein and fat content. Therefore, if a frothy coffee or tea experience is what you seek, soy milk might be your best bet.

It's also important to note that oat milk contains significantly more carbohydrates compared to soy milk. For individuals following low-carbohydrate diets or those monitoring their carbohydrate intake, opting for lower-carb plant-based milks, such as soy, almond, or coconut milk, may be more advisable.

Lastly, whenever possible, it's wise to select unsweetened plant milk varieties. Sweetened options can often be laden with added sugars, which can detract from their health benefits.

The Bottom Line

Oat milk (oats ka doodh) and soy milk (soya doodh) are increasingly favored plant-based alternatives that people enthusiastically incorporate into their coffee, smoothies, and various recipes. In a comparison of nutritional values, soy milk stands out with a higher caloric content, along with greater amounts of fat, protein, potassium, and iron, while oat milk tends to be richer in carbohydrates.

Both options can be nutritious and delicious, catering to individual preferences and health considerations. Regardless of your choice, it's advisable to go for unsweetened varieties to help manage your added sugar consumption effectively.