Milk diagram

The label shows us the difference in calories and macros but it doesn’t show us the difference in chemicals processing.

What you do see on the label:

Oat milk has more calories and sugar. There is no way around it, oats are a grain, grains have carbs even the products that are “unsweetened” from Califa Farms still have 100 calories because it has more fat than the Oatly version of oat milk.

If you are an athlete and you are dairy free but you still need the carbs and calories oat milk is a great alternative for you.

Regardless of what brand you go with, when choosing oat milk you are looking at a minimum of 90-100 calories per serving (8oz) of oat milk vs 35-45 calories in one serving(8oz) of unsweetened almond milk.

Keep in mind, you must buy unsweetened almond milk to have the lower calorie/low carb advantage. Regular almond milk has about 13g carbs and added sugar. (another good option for athletes who are avoiding dairy)

Milk Labels

What you don’t see on the label:

Oats & almonds are a very highly sprayed crop meaning they use a lot of pesticides including glyphosate during the farming process. Both products should be bought organic. Unfortunately, there aren’t too many options for organic almond or oat milk on the shelves of a grocery store but I did find a few online.

When it comes to sports nutrition and functional medicine nutrition always read labels ad see what you are putting into your body. The best way to assure proper nutrition is to hire a nutrition coach.

Organic Almond Milk:

Costco’s Kirkland Brand Organic Unsweetened Almond Milk

So Delicious Organic Cashew and Almond milk Blend

Thrive Market Organic Unsweetened Almond Milk

Orgain Organic Protein Almond Milk

Pacific Foods Organic Unsweetened Almond Milk

Organic Oat Milk:

Pacific Foods Organic Oat Milk

Thrive Market Organic Unsweetened Oat Milk