I’ve been really into plant-based milk since last year, but like many other grocery items, it’s not easy for me to choose them without doing sufficient research. I’m very careful about what I put into my body each day. So, when I’m selecting plant-based milks, I make sure to read the labels meticulously. If you’re like me and you’re wondering about soy milk vs oat milk, you’ve come to the right place!
In this article, I’ll break down the origins of these two popular plant-based milks (soy milk vs oat milk), address the health concerns associated with them, highlight ingredients to avoid, and recommend the healthiest soy and oat milks currently available on the market.
And, let’s be honest—did you think these milks were just for your morning coffee? Get ready to be excited because I’ll also share some easy and delicious recipes you can make with these milks.
Origins of soy milk
Soy milk and soya milk, soybean milk—they all refer to the same thing, in case you are wondering. Soy milk and soya milk first became popular in China in the Ming dynasty period between 1644 and 1912. This milk became popular because the street vendors used to sell traditional Chinese Doujiang with Youtiao.
How is soy milk made?
Making soy milk at home is really simple. You only need three ingredients for this process. It’s a great alternative to store-bought milks, which are filled with unnecessary sugar, gums, and filler materials.
Here’s how I like to make soy milk at home.
What I use:
- Soybeans
- Water
- Optional: Sweeteners like sugar, dates, or flavors like vanilla
Steps to make soy milk at home
- Let the soybeans soak
The soybeans should first be soaked for 8 to 12 hours. As a result, they become softer and simpler to combine.
- Drain and Rinse
Drain and give them a thorough rinse after letting them soak overnight. This aids in eliminating any residual bitterness from soaking.
- Blend the beans
Add fresh water to the blender along with the soaked soybeans (I normally use 3–4 cups of water for every cup of soybeans) and process until the mixture is creamy and smooth. Typically, this takes a minute or two.
- Pour the mixture through a strainer
To separate the soy milk from the remaining pulp (okara), strain the mixture through a cheesecloth or nut milk bag after mixing. The okara can be saved for baking or used in other recipes. Use this nut milk bag for the best separation.
- Bring Soy Milk to a boil
Fill a saucepan with the strained soy milk and heat it until it boils. After it reaches a boil, simmer it for 15 to 20 minutes, stirring now and again. By doing this, the flavor of raw beans is reduced, and the soy milk becomes safe to consume. This is an important step, as the boiling makes the soy milk easily digestible. There is a possibility to fall sick if not heat treated.
Texture of soy milk
Although soy milk lacks the rich texture of full-fat cow’s milk, it is still sufficiently creamy and delicious for most applications, particularly in coffee, smoothies, and baking. If not properly sieved, the texture can remain grainy for homemade soy milk.
Taste of soy milk
Soy milk has a unique taste. It has a beany, earthy, savory taste, which is more pronounced in homemade variants and unsweetened ones. Personally, I like to add 2-3 table spoons of date paste in the soy milk to offset the smell. It is a great addition for savory dishes compared to sweet dishes when the unsweetened/unflavored variant is used.
Nutritional values of soy milk
Let’s look at the nutrient profile for soy milk.
Serving Size | 240 mL |
Fat | 6 g |
Cholesterol | 0 |
Sodium | 10 mg |
Carbohydrate | 4 g |
Protein | 10-12 g |
Calories | 120-150 |
Soy milk has a high protein content, which is excellent for people who follow a vegetarian diet. To put it into context, one serving of soy milk will help meet ~10% of daily protein intake for a person whose target is to have 50 g protein each day.
Related: Is Soy and Soya Milk Good for You?
Related: High Protein Milk (Plant-Based)
Healthiest soy milk to buy | Soy milk vs oat milk
I prefer soy milks from these three different brands since they avoid adding sugars to this milk. Here are my top choices:
365 by Whole Foods Market, Organic Unsweetened Soy Beverage:
The first one is from the 365 brand. They also offer a sweetened version if that’s your requirement. The sweetened one has 6 g of added sugar per serving. This unsweetened one is cheap and organic and contains 7 g of protein per 240 mL. However, this one contains artificial gums for thickening, and for this reason I only drink this occasionally.
Pros: organic, unsweetened, creamy texture, cheap, available in vanilla flavor
Cons: Gum additives as ingredients
Eden Organic Original Soymilk
Eden Organic Original Soymilk is my top choice for its rich flavor and high protein—12 grams per serving, meeting 20% of my daily protein goal. I sometimes pick the sweetened version for a little extra indulgence in my coffee, though it does contain 5 grams of added sugar. If you’re avoiding sugar, there’s also an unsweetened option. The one issue? It’s high in isoflavones (75 mg per serving), so I stick to half a serving daily to stay within safe limits.
It is a bit pricier than the 365 one; a 6-pack comes in a bundle of $32.95 on Amazon.
Westsoy Organic Soymilk
Westsoy Organic Soymilk, on the other hand, is similar in taste and texture but has slightly less protein (9 grams per serving) and a lower isoflavone content (46 mg). It’s unsweetened, which makes it lighter on calories—a win for those keeping an eye on their intake; 1 cup provides 100 calories compared to 120 calories from Eden soy milk.
It is currently selling for $62.99 per 12-pack, which brings down the cost to $5.24 per carton, which is slightly more cost-effective than the Eden 6-pack bundle.
Oat Milk and Insulin Levels
According to the Glucose Goddess, oat milk can spike insulin levels pretty quickly. This happens because oats are high in starch, which the body rapidly converts to glucose. So, it’s better to avoid drinking oat milk on an empty stomach, especially first thing in the morning. If you’re insulin resistant, oat milk might not be the best choice due to its higher carbohydrate content.
What to Look for in Oat Milk
When choosing oat milk, here’s what I prioritize:
- Herbicide-Free: Nobody wants chemicals like glyphosate in their milk.
- Gluten-Free: Essential if you’re sensitive to gluten or have celiac disease.
- No Emulsifiers or Gums: Keeps things simple and easier on the stomach.
- Low Carbs and Sugar: Unsweetened versions are usually the better choice.
Why I Love Oat Milk
I’ve tried many oat milk brands, and a couple have become my absolute favorites. Oat milk is my go-to for all my coffee drinks when I’m in the mood to indulge a bit and not worry too much about carbs. It’s perfect for cold brews, too—it blends beautifully without separating, unlike almond milk. This is also the best for a frothy, creamy consistency.
Tips to make oat milk at home
- Choose old-fashioned oats for the best results.
- Use only, and I repeat only, iced water to blend the mixture of oat milk and water. If the water is hot, the milk will be slimy and have an uneven texture. The ratio of water to oats should be 3:1.
- The blending time also has a very big impact on the texture; only blend it for a maximum of 20-30 seconds per pulse.
Nutritional values of oat milk
Let’s look at the nutrient profile for soymilk.
Serving Size | 240 mL |
Fat | 2-8 g |
Cholesterol | 0 |
Sodium | 50 mg |
Carbohydrate | 18-30 g |
Protein | 1-5 g |
Calories | 120-150 |
Healthiest Oat Milk | Soy milk vs oat milk
Kiki Milk Plant-Based Milk – Organic Original Milk
I love Kiki Milk for its thoughtful ingredients—this brand has more protein and calcium due to the addition of nutrient-rich seeds. The sweetness comes from natural sources like coconut and monk fruit, which makes it very delicious and perfect for making desserts. Although made from all-natural products, it is shelf-stable for up to 12 months.
I usually buy it from Wegmans, but it is also available on Amazon for $40 for a set of 12, which makes it cheaper than Eden and Westlife soy milk.
Forager oat milk
This is a brand I discovered last week at Whole Foods Market. Apparently, they also sell cashew milk, non-dairy yogurt, and creamers. Texture-wise, it is slightly thinner than Kiki Milk and contains far less calcium and only 2 g of protein, with more carbohydrates per serving (>25 g).
I appreciate that this oat milk is made with only three ingredients, which makes it a non-toxic treat without fillers, emulsifiers, or gums. I am looking forward to trying the other non-dairy items from this brand.
Conclusion
To conclude, between soy milk vs oat milk, both have their own distinct taste, but both are able to make creamy and frothy coffee. Nutrition-wise, soy milk offers more protein and fewer carbohydrates compared to oat milk. Because oat milk is higher in carbs, I usually enjoy it every other day. With soy milk, I limit myself to half a cup per serving to avoid excessive isoflavones.
Now which one should you choose?
It really depends on your dietary preferences and nutritional goals.
But it is for sure that you should always go for the cleanest ones, free from toxic ingredients. And if this is your main criterion, any of the mentioned non-dairy plant milks mentioned here will be a good choice for you.
I will keep exploring the best-tasting, healthiest milk out there. If this sounds like your thing, stay tuned for the next article.