Milk substitutes made of plants have become a trend due to ethical, environmental, and health reasons. Many people may also prefer the flavor of plant-based milk substitutes to ordinary cow’s milk.

The variety of non-dairy milk available today is greater than ever. Soy milk, the first plant-based cow milk substitute, is still popular among users. But you might wonder how it compares to other well-liked non-dairy milk options, like oat. Is oat equally nutritious as soy? Why are both considered the top healthy kinds of milk?

Here’s what you need to know:

What Are the Health Benefits of Oat and Soy Milk?

Regarding the issue of oat milk vs soy milk both offer a healthier option to dairy. Whether you’re vegetarian, lactose intolerant, or want to improve your heart health or cholesterol, there are many reasons to incorporate this milk into your diet.

Find out some incredible health benefits of soy and oat milk below:

1. Oat and Soy Are Packed with Nutrients

Soy is a nutrient-dense protein source that can be ingested several times per week, if not more frequently. It will likely provide health benefits—particularly when eaten as an alternative to red and processed meat. You get plenty of fiber and whole protein while consuming little saturated fat, cholesterol, or dairy. Soybeans are also rich in vitamins and minerals your body requires for a healthy, active lifestyle.

Oats are also nutritious as they provide high fiber and a decent balance of all the essential amino acids. In addition to its high protein content, it provides necessary vitamins, minerals, and plant-based antioxidants. A cup of oat milk contains 4 grams of fiber, 2 grams of protein, and 25 percent of the body’s daily vitamin requirement. In addition, you get 35 percent of your recommended daily calcium.

2. It May Help Fight Cancer

According to a study, plant-based meals should be at least two-thirds of your plate. Such foods contain phytochemicals that boost your immune system to fight illnesses like cancer. Soy milk may help reduce cancer risk by up to 10%.

Whole grains like oats are also loaded with antioxidants and fiber. These plant-based compounds provide many health benefits, including lower risk of certain types of cancers. Researchers found that including oats in your diet may help fight colon cancer.

3. They’re Vegan and Lactose-Free

Although technically not a dairy product, soy milk is frequently used as a substitute for milk by those with lactose intolerance. It is often recommended for those with dairy allergies and vegetarians who avoid all animal products in their diets.

Oat milk is yet another excellent non-dairy milk substitute. It has no lactose or dairy, making it a favorite among those who eat a kosher diet. Oat milk is frequently cited as the finest milk substitute for coffee because it is excellent for frothing.

4. It May Help Lower Bad Cholesterol

Light soy milk is an excellent substitute for dairy milk for those watching their cholesterol, with only 80 calories and 2 g of fat per cup. Soy milk contains very little fatty fat and no cholesterol due to its plant-based origin.

When it comes to maintaining healthy cholesterol, oat is another excellent option. A five-week study found that consuming three cups of oat milk per day decreased total and LDL cholesterol by 3–5%. Researchers found that “cholesterol-reducing properties exist in oat milk devoid of insoluble fiber.

5. Help Improve Bone Health

Oats are excellent for increasing bone mineral density due to the combination of minerals they contain. With high levels of calcium, zinc, copper, and magnesium, oat provides essential minerals that are present and necessary for your bones’ health.

Like oats, soy is high in bone-building minerals. New research presented at the Society for Endocrinology in Edinburgh suggests that a soy-rich diet can improve muscle and bone density while reducing body weight.

6. Great Source of Antioxidants

Antioxidant-rich diets may lower the chance of many diseases, including heart disease. Incorporating foods high in antioxidants effectively remove free radicals from your body’s cells and minimizes oxidation-related harm.

Oat contains antioxidants known as avenanthramides, which you cannot get from other cereals. These antioxidants in oats may improve heart health by lowering inflammation and relaxing blood vessels.

Whole soy meals, like soy milk, provide the body with antioxidants and heart-protective compounds. In addition, soy is the primary source of isoflavones, which act as antioxidants by scavenging and neutralizing free radicals in the body.

Is Soy Milk a Healthier Milk Alternative?

The significant benefit of soy is the ability to help maintain healthy muscles and organs. With a high concentration of omega-3 fatty acids, soy can help improve overall health. It has also been linked to a lower risk of Alzheimer’s and dementia.

However, some people are concerned about consuming soy, especially regarding increasing estrogen levels. A Montana State University study shows that taking one to two servings of whole soy daily as part of a healthy diet is safe.

Is Oat Milk Healthier Substitute for Cow’s Milk?

If you aim to find a healthy nutrition source with high protein, healthy fats, and fiber, it’s time to try oat milk. Oat is healthier than cow milk, which contains primarily unhealthy fats and has no fiber. And it’s great for people who can’t process dairy milk.

The best part is you can easily oat milk make at home. This may cost less than store-bought alternatives. Making your own also enables you to select the ingredients and avoid the additives.

In Conclusion

Which Is healthier: soy milk or oat milk? While whole oats provide several health benefits, oat milk could be more nutritious due to the processing that reduces most fiber content. However, commercial oat milk is fortified with nutrients and usually contains more than homemade variants. In addition, oat milk has more calories and carbohydrates than almond, soy, and cow’s milk. It also contains less protein than tofu and dairy products. As such, consider the quantity of oats milk you take daily.

On the other hand, soy milk has more calories, fat, protein, potassium, and iron than oat milk, while oat milk has more carbohydrates. Depending on your preferences and health worries, either can be a healthy and tasty option. To control your added sugar consumption, choose unsweetened oat and soy products.


Categories: Health

Nicolas Desjardins

Hello everyone, I am the main writer for SIND Canada. I've been writing articles for more than 12 years and I like sharing my knowledge. I'm currently writing for many websites and newspapers. I always keep myself very informed to give you the best information. All my years as a computer scientist made me become an incredible researcher. You can contact me on our forum or by email at [email protected].