Oat Milk vs. Soy Milk Protein

Oat Milk vs. Soy Milk Protein

Planning on making a smoothie? Read on to learn more about oat milk vs soy milk protein as well as a few delicious smoothie recipes for each

Oat Milk vs. Soy Milk Protein

Not too long ago, the only milk found in the grocery store aisles was cow's milk. Now, grocery stores are filled with a several dairy alternatives made from various plants. When searching for an alternative to traditional milk, the two most popular options are oat milk and soy milk. Used in the same way as cow's milk, you can enjoy these plant-based alternatives as a base for cereal or alongside a plateful of cookies. Now, not everyone is ready to hop on the plant-based milk trend, and some people wonder if these popular milk alternatives share the same nutritional benefits as regular milk. Luckily the Bob's Red Mill team is here to answer all of your questions regarding plant-based milk. We've put together this complete guide explaining the benefits and differences between oat milk vs. soy milk.

What Is Oat Milk?

Oat milk is exactly what it sounds likemilk that's made from oats. To make oat milk, oats are combined with water, allowed to soak, and then blended and strained. The liquid remaining after straining is the oat milk. A relatively straightforward process, oat milk can be purchased in stores or made at home with just a few ingredients. Though you can use any type of oats to make oat milk, steel-cut oats are the most widely used and provide the best texture.

What Is Soy Milk?

Soy milk is made via a process similar to oat milk. However, instead of oats, soybeans are combined with water to produce liquid soy milk. Before making soy milk, harvested soybeans are dehulled. They are then boiled under high pressure before being ground and separated from the liquid. Flavors, sweeteners and other natural ingredients are then combined with soy milk to boost the taste and texture of the drink. Commercially produced soy milk is then sterilized and homogenized to create a safe, shelf-stable product. oat milk

Oat Milk Protein vs. Soy Milk Protein

Both oat milk and soy milk are protein sources, but is one better than the other? Continue reading to find out how these plant-based protein sources differ.

Oat Milk Protein

Though oat milk doesn't contain as much protein as cow's milk, it does have a beneficial amount. Compared to other plant-based milk, oat milk usually contains less protein than soy but more than nut milk. However, the type of protein found in oat milk is not a complete protein which means you'll want to make sure you're incorporating other protein-based meals throughout the day.

Soy Milk Protein

Soy milk is a source of plant-based protein, making it an excellent option for vegan and vegetarians looking to add more protein to their diet. Unlike oat milk, soy milk is a complete source of protein, meaning that it contains all nine essential amino acids. Your body uses these amino acids to build new proteins, which help boost muscle synthesis, immune system function, energy levels and more!

Oat Milk: Benefits and Drawbacks

Wondering how oat milk stacks up against its dairy-based competition? Check out this list of oat milk benefits to decide for yourself.

Benefits of Oat Milk

oat milk

Source of Fiber

Oats are a source of fiber, and when used to create oat milk, they carry that fiber over to the final product. Most oat milk contains significant amounts of fiber, especially when compared to cow's milk which doesn't have any. Though soy milk trails slightly in fiber, it still contains more than traditional dairy.

Source of Vitamins and Mineral

Oat milk is loaded with vitamins and minerals essential to your health. For example, vitamin D, one of the most sought-after vitamins in cow's milk, is actually found in higher quantities in oat milk. Therefore, consuming vitamin D can help support good bone and dental health while also strengthening the immune system.

Dairy Free

There are many reasons people may choose plant-based milk over traditional milk. However, lactose intolerance and dairy allergy are the most common. Oat milk is a low-allergen food that's almost always dairy free and gluten free. It's ideal for people with sensitive stomachs and provides the same creamy texture as cow's milk.

Drawbacks of Oat Milk

Oatmilk has several benefits. However, it does come with a few drawbacks. Review the list below to determine if oat milk is a plant-based milk alternative that you'd like to try.

Price

Making oat milk is a process, a process that has a price. Therefore, compared with traditional milk, oat milk is a bit more expensive.

Calories

While oat milk is a tasty and nutritious milk alternative, it does contain more calories than most other plant-based milk. So if you're watching your calories or following a specific diet, we recommend using oat milk in moderation.

Soy Milk: Benefits and Drawbacks

Curious to see how soy milk compares to oat milk? Here's a list of soy milk's most recognized benefits and drawbacks.

Benefits of Soy Milk

soy milk

A Source of Calcium

Soy milk is a source of calcium, and drinking it can help you meet your body's nutritional needs. The human body relies on adequate amounts of calcium to maintain bone health. When individuals do not meet their calcium needs, the body draws on the calcium already in the bones reducing the bone's density over time. Incorporating soy milk into your diet is an excellent way to boost the calcium content of all kinds of meals.

B Vitamins

Soy milk contains B-complex vitamins like riboflavin (vitamin B2) and vitamin B12. Getting enough of these vitamins is essential to proper cellular function and nerve health. Additionally, the riboflavin found in soy milk helps work with your body and shields your DNA from damage. Soy milk is a true superfood.

Vegan

Entirely plant-based and vegan, soy milk is an excellent alternative for individuals choosing to avoid dairy products for health, allergen, or humanitarian reasons. In addition, the amount of protein found in soy milk makes it especially great for those following a diet low in animal proteins.

Long Shelf Life

Most soy milk has a reasonably long shelf-like, and some varieties can even be found in the non-refrigerated section of the grocery store. This makes soy milk an excellent option for people who enjoy milk but may not drink it daily. When packaged, most shelf-stable soy milk will have a 12-month shelf life. Once opened, soy milk should be refrigerated and consumed within a week.

Drawbacks of Soy Milk

Though soy milk has several benefits, it also has a few drawbacks. Use the information below to determine if soy milk is the best plant-based alternative for you.

Soy Allergy

Soy milk is a great plant-based dairy alternative for most individuals, except those who have soy allergies. Soy is a fairly common food allergy that causes digestive upset and unwanted symptoms in those who consume it. Because soy is a common ingredient in many processed foods, it can be hard to avoid, and individuals who have it will need to read labels and recipes to check for soy before consuming their meals. If you're allergic to soy, and soy milk isn't an option for you, there are plenty of other non-dairy milk alternativesoat milk, coconut milk, flax milk and almond milk are a few.

Added Sugars

Not all soy milk is equal. Many processed and store-bought soy milk contains added sugars and flavorings. Not only does this boost soy's caloric content, but it doesn't add any nutritional value either. When purchasing soy milk, stick to unsweetened varieties or make homemade soy milk using a natural sweetener like honey.

Plant Based Smoothie Recipes to Try

Searching for ways that you can use these plant-based milk alternatives? Check out the delicious recipes below for inspiration.

Golden Oat Milk Smoothie

Our Golden Oat Milk Smoothie is the perfect way to spice up your morning routine. Made with Gluten Free Organic Old Fashioned Rolled Oats and Almond Protein Powder, it's a tasty balance of sweet and spicy flavors. Level up the taste of this smoothie and make oat milk at home. Delicious dairy-free milk can be made at home with just two simple ingredients: water and Gluten Free Old Fashioned Rolled Oats. This creamy Homemade Oat Milk is loaded with health benefits and free of unwanted additives and sugars. Add in a bit of maple syrup and a pinch of salt for even more flavor. You'll love the final result.

Almond Joyful Smoothie

Start your morning off on a sweet note with this Almond Joyful Smoothie. The combination of Soy Protein Powder and plant-based coconut milk turns a nutritious meal into a dessert-like treat. Sweetened with just a touch of honey, it truly is joy in a cup! If, after reading about the benefits of oat milk vs. soy milk protein, you're searching for more ways to use these plant-based milk alternatives, check out our online recipe book for inspiration. From Homemade Oat Milk to Fried Vegan Donuts, you'll love the many recipes you can create!
Bob's Red Mill
May 27 2022

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