Last updated on March 25, 2021 at 02:41 pm
An increasing number of people are turning to plant-based milk for various reasons, including environmental, ethical, and health concerns, allergies or intolerances, taste preferences, and the growth of the plant-based movement.
The availability of different varieties of plant-based milk has increased greatly. With so many great products on the market, how do you know which plant-milk is best for you?
What Is Considered a Plant-Based Milk Alternative?
Plant-based milk is a type of beverage made when a form of a plant is processed with water and ends up very similar to cow’s milk in the way it looks and in its consistency.
The form of the plant could be:
- From a cereal: oat, rice, corn, spelt
- From a nut: almond, walnut, coconut, hazelnut, pistachio
- From a legume: peanut, soy, lupin, cowpea
- From a seed: hemp, flax, sunflower, sesame
- (less frequently) from a pseudo-cereal: quinoa, teff, amaranth
Soy, rice, oat, and almond milk are some of the most commonly known plant-based milk types. Recently though, markets around the world have begun to include banana, cashew, flaxseed, hazelnut, hemp seed, macadamia nut, pea, peanut, pecan, potato, quinoa, and walnut milk.
Cow’s Milk vs. Plant Milk
Cow’s milk has been consumed around the world since the beginning of time, so its nutritional value has long been considered the gold standard milk beverage. It contains a good balance of fat, carbohydrates, and proteins. It also contains a complete source of all the essential amino acids your body is unable to make on its own and must obtain through your diet.
Some people substitute cow’s milk with plant-based options, but unfortunately, they don’t always compare as expected.
The nutritional value of different plant-milk types will depend on the source of the plant material, how it is processed, and whether or not it is fortified. Not only can this vary between types of milk but also between brands, making it important for you, to know what you want to get out of your plant-milk.
In terms of the environment, research suggests plant milk generally is better than the production of meat and dairy products when it comes to emitting fewer greenhouse gases and requiring less land (1).
Pros of Drinking Cow’s Milk
1. Energy Dense
Depending on your health needs and goals, the high-calorie amounts in cow’s milk could be seen as good or bad. The energy density of cow’s milk helps support growth in infants, provides natural energy sources for athletes, and assists in weight gain and maintaining a large energy intake
2. Good Nutrient Source
Cow’s milk is rich in calcium, iodine, vitamin B12, and riboflavin. Cow’s milk is also a good source of zinc, a nutrient that supports the repair of the body’s DNA and helps the cells to grow and replicate. Though plant-based foods also contain some zinc, it is more available in animal products.
Cons of Drinking Cow’s Milk
1. Cow’s Milk Allergies
Along with peanuts and tree nuts, the protein from cow’s milk is one of the most common food allergies for children and infants, according to several studies. Thankfully, studies also show 97% of children grow out of that allergy by the age of 15.
2. Lactose Intolerance
Lactose, a sugar found naturally in milk, also causes intolerances in some people who are missing the enzymes to digest it adequately. This often results in gas and bowel habit changes.
3. Contains Saturated Fatty Acids and Cholesterol
Cow’s milk also contains saturated fatty acids and cholesterol, which have been associated with an increased risk of heart disease.
Plant-based milk is lower in protein than cow’s milk, except soy, and lower in calories, with the exception of rice and oat milk. As well as containing less protein, plant-based milk typically contains lower quality protein as they often lack one of the essential amino acids that the body must get through diet. Proteins are also not as well digested in plant-milk as they are in cow’s milk.
While these facts are important to be aware of, it shouldn’t deter you from switching to plant-based milk as protein can be obtained through many other foods in a balanced plant-based diet.
Here are some of the best plant-based milk alternatives.
1. Oat Milk
Oats milk is great in that it’s vegan, and you can make it at home. Oat milk has been gaining a lot of attention in the market for its nutritional value, particularly the presence of fiber and phytochemicals. One type of fiber, β-glucan, is a soluble fiber noted in oat milk.
This type of fiber is beneficial because studies suggest (2):
- It helps regular bowel health by slowing the digestion of food.
- It has been associated with reduced blood glucose levels.
- It may reduce total and LDL (bad) cholesterol, lowering the risk of heart attacks and strokes.
In one study, the low-fat cow’s milk in participants’ diets was replaced with oat milk, and the amount of total cholesterol and LDL cholesterol was decreased (3).
High amounts of cholesterol in the blood can cause build-ups in the blood vessels that prevent blood and oxygen from being carried to the brain. LDL cholesterol is particularly bad at high levels and is the one that should be minimized.
Oat milk is one of the few plant-based kinds of milk that contains greater than one percent protein, though it still doesn’t come close to the protein found in cow’s milk. Oat milk contains around 3g of protein per serving while cow’s milk is closer to 10g.
Oat-milk is higher in carbohydrates than both cow’s milk and most other plant-milk types. Unsweetened oat milk contains around 30g of carbohydrates per serving, which is over double that of cow’s milk. Because of the additional carbohydrates, oat milk is higher in energy than skim cow’s milk and similar to whole cow’s milk.
Oat milk is naturally low in calcium, an important nutrient for healthy growth and development. So oat milk should be fortified with calcium to match the natural content of cow’s milk.
Oat milk provides a great option for people with both cow’s milk and nut allergies. Most oat milk brands are also gluten-free, but it will vary depending on the individual brand.
2. Soy Milk
Soy milk is one of the most studied of the plant-milk types as it has been used for centuries. However, in recent years, some informal research has come to suggest that almond milk has overtaken soy milk in popularity in the US (4).
Soy is the best alternative milk supplement based on its high protein content and similar calorie content.
Unflavored soy milk has a unique bean-like taste which some people may find off-putting. For its solid nutritional profile, the taste may be worth compensating for and is often disguised with different sweeteners or flavoring such as vanilla or coconut.
In the same study mentioned earlier, low-fat cow’s milk in participants’ diets was replaced with soy milk, and the amount of total cholesterol and LDL cholesterol decreased (5).
The Food and Drug Administration (FDA) states that “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” (6). A serving of regular soy milk supplies around about 8g of soy protein per serving.
Also, soy has been recognized as a health food due to its content of isoflavone. Studies have suggested isoflavones may impact the prevention of cardiovascular disease, prostate cancer, and osteoporosis though the research is somewhat controversial (7).
3. Coconut Milk
There are two different types of coconut milk:
- Coconut milk that is more diluted and typically sold in a bottle, and
- Coconut milk used in cooking and sold in a can.
For comparative purposes, the first type is what is considered below..
Coconut milk has less than half the number of calories when compared to soy milk, and coconut and soy milk are quite different in their makeup of fat.
Coconut milk is high in a type of saturated fat called lauric acid. Lauric acid is not thought to be deemed as harmful as other saturated fats as it increases HDL cholesterol. HDL cholesterol is also known as the more helpful cholesterol because it helps to reduce levels of LDL cholesterol.
Research suggests it also helps to support brain development and boosts the immune system (8). Coconut milk is unique in that it contains a natural source of vitamin E which helps to keep the skin nourished and protect from aging.
4. Almond Milk
Almond milk is thinner, plainer, and has a nutty-tasting in comparison to cow’s milk. Yet almonds are a good source of vitamin A, vitamin E, and manganese.
Environmentally speaking, the choice to consume almond milk also needs to be weighed. According to the Water Education Foundation, it takes 1.1 gallons to grow one almond for consumption (9). In California, where the majority of almonds are grown has experienced major draughts as a result.
Almond milk does have other benefits though. When compared with cow’s milk, almond milk is lower in calories. This may appeal to anyone trying to control their weight.
The nutty taste is also well tolerated by many consumers. Plus, it contains less than half the amount of fat than cow’s milk and is lower in carbs and sugars.
5. Cashew Milk
Cashew milk is very similar in nutritional value to almond milk.
However, cashew milk is higher in vitamin E than almond milk. It has a creamy texture and is mostly differentiated from almond milk by its taste.
6. Rice Milk
Similar to oat milk, rice milk is often used as a great cow’s milk alternative for people allergic to nuts, soy, and cow’s milk. Rice milk is naturally sweet, rich in sugar, and doesn’t usually come in unsweetened varieties like some of the other plant milk. Most commonly it has added sweeteners or flavors to improve its taste.
Rice milk is typically higher in calories when compared to other plant-based milk types, so it may not be the most suitable option for people wanting to lose weight. However, rice milk is low in fat which may appeal to people with high cholesterol. It is also low in protein.
Rice milk is also naturally low in calcium, but like most plant milk types, it is fortified with added calcium, vitamin D, and vitamin B12.
7. Hemp Milk
Though it is less available than some of the other plant-milks, hemp milk provides a milk alternative for people who are allergic to cow’s milk, soy, nuts, and/or gluten.
Hemp milk contains fewer calories than soy milk and oat milk. It is also low in protein and carbohydrates, gathering most of its nutrition from omega-3 fats.
Omega-3 fatty acids are essential to consume in your diet as your body can’t make enough of them to function properly. Just one serving of hemp milk provides almost all your daily omega-3 requirements.
Hemp also contains good levels of magnesium, a mineral needed to produce energy.
8. Pea Milk
Pea milk is similar to soy milk. Yet it has a higher content of carbohydrates and slightly less fat and proteins than soy milk.
Pea milk is one of the highest protein-containing plant-milk types, offering similar protein quantities to cow’s milk. It contains fewer calories than cow’s milk and is thicker in consistency than most other plant-milks.
9. Potato Milk
Similar in nutritional composition to rice milk, potato milk is one of the newer plant-based milk to hit the market.
It is high in carbohydrates and low in protein and naturally occurring vitamins. Often it is sold in a powdered form to which you just add water at home. This provides a good transportable option for traveling and hiking.
The Bottom Line
The most important thing when choosing a type of plant milk is to read the label.
It will give you information on important nutrients for growth and development including vitamins A, E, and D as well as calcium, magnesium, and essential B vitamins. Their concentration depends on the brand of milk you buy, so check the packaging before making a final decision.
If you want to get as close to cow’s milk as possible, soy milk is the most similar plant-based alternative. If you’re looking for a low-calorie alternative to cow’s milk, then almond milk is the way to go. Coconut, rice, or oat milk types are good if you’re allergic to nuts, cow’s milk, and soy.
Should cow’s milk be one of your main protein sources throughout the day, then switching to coconut milk, almond milk, rice milk or oat milk will significantly decrease your protein intake. In that case, you should consider adding protein somewhere else into your diet.
Choosing unsweetened varieties of plant milk will be better for your health as these are lower in added sugars.
After considering why you want to change to a plant-based milk option, you will have a better idea of which type of best for you and your health.
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