Have you ever thought about which is the healthiest plant-based milk alternative? Are they even nutritionally comparable to cow’s milk? What are all those food additives on the ingredients list? If the elaborate selection of plant-based kinds of milk has left you bewildered, you’re not alone.
There are umpteen reasons why you want to choose to take an alternative beverage to milk. These can include ethical objections to consuming milk, lactose intolerance, a milk allergy, or simply a preference for the taste of these yummy beverages [1].
From all the plant-based milk alternatives, soy milk is the only milk that comes close to protein content to cow’s milk.
Soy milk is prepared from soybeans, a legume type with a high-quality plant-based protein and filtered water. They have been part of regular South Asian diets for hundreds of years and are reputed to improve health through the presence of isoflavones, which provide anti-cancer properties [2].
Research suggests that soy may improve heart health, cholesterol levels, fertility, menopause symptoms, and minimize cancer risk. Issues of the estrogen-like properties of soy and its impact on thyroid function are not backed by current epidemiological and clinical research.
As long as you don’t have an allergy, incorporating a moderate amount of whole food sources of soy is possibly beneficial.
[Read: Benefits of Soy Milk]
Almond milk, made from filtered water and ground almonds, has become one of the most popular plant-based kinds of milk in Europe, North America, and Australia.
While whole almonds may be an excellent protein source, almond milk is not – 1 cup only offers 1 gram of protein (compared to 8 grams in cow’s milk). Besides, unsweetened almond milk is:
[Read: Benefits of Almond Milk]
Because of its foaming ability, creamy consistency, and naturally sweet flavor, oat milk has become hugely popular in coffee shops over the last few years. Prepared from rolled oats, oat milk can be an excellent alternative to other plant-based milk if you’re allergic to nuts or soy.
If you’re gluten-free, be sure to opt oat milk to prepare from certified GF oats.
Similar to almond milk, oat milk is not nutritionally equivalent to soy or cow’s milk and is not a good protein source. Again, this does not make it “less healthy” – it merely provides a different nutrient makeup.
[Read: Benefits of Oat Milk]
This grain milk is made by mixing water with milled rice.
Coconut milk is prepared by extracting the liquid from grated white coconut meat rich in saturated fats.
Despite its high saturated fat content, studies have found that coconut may help to increase HDL (good) cholesterol. More studies are required in this domain, but coconut products are fine to include in a healthy diet in moderation.
Made by blending water with hemp seeds, hemp milk offers a nuttier and earthier flavor than many other plant-based milk kinds.
Both fortified milk alternatives and milk can be included in a healthy diet. Individuals with specific medical conditions, allergies, or specific beliefs about food can be confident that any of the milk alternatives they choose to consume are nutritionally advantageous.
The foundation of any healthy diet is consuming a variety of nutrient-rich foods, so give any or all the milk choices a try!