The Best Plant-Based Milk Alternatives to Dairy Milk

The Rise of Plant-Based Milk Alternatives

In recent years, there has been a major shift away from traditional dairy milk. With more people adopting vegan and vegetarian diets for health, ethical or environmental reasons, the demand for plant-based milk alternatives has skyrocketed. The global plant milk market is projected to reach over $38 billion by 2024. This enormous growth is fueled by consumers seeking nutritious, sustainable and compassionate options to cow's milk.

The most popular plant-based milk has long been almond milk. But today, there are now dozens of different options made from various nuts, seeds, grains and legumes. Each has its own unique flavor profile, texture and nutritional benefits. Keep reading to learn about 10 healthy and innovative plant-based milk alternatives that are making a splash.

Oat Milk

Oat milk has recently surged in popularity, giving soy and almond milk a run for their money. This creamy, fiber-rich milk alternative is made by soaking oats in water, blending them, then straining out the oat pulp. Oat milk has a mild, slightly sweet taste that makes it perfect for drinking on its own, pouring on cereal, or using in coffee and smoothies.

Compared to other plant milks, oat milk is higher in fiber and iron. It also contains beta-glucan, a type of soluble fiber linked to improved cholesterol levels and heart health. Thanks to its neutral flavor and low allergen risk, oat milk is a smart option for kids, elderly individuals and hospital patients too.

Soy Milk

Soy milk is one of the most widely consumed and oldest plant-based milk options. It's made by soaking dried soybeans, grinding them in water, then straining out the pulp. Soy milk provides a solid nutritional profile with protein, amino acids, fiber, vitamins and minerals.

Studies show that 25 grams of soy protein daily may lower LDL cholesterol and triglycerides. The isoflavones in soy may also relieve menopausal symptoms in women. Soy milk works well in smoothies, with cereal, or just on its own. Those with thyroid issues may want to moderate their soy intake though.

Cashew Milk

Cashew milk is made from a simple mixture of raw cashews and water. This nut milk has a light consistency and subtly sweet, nutty taste. Cashew milk contains no saturated fat or cholesterol, and is free of dairy, soy and gluten. It's packed with vitamin B12, magnesium, copper, phosphorus and healthy fats.

Compared to other nut milks, cashew milk has a creamy, thick texture that mimics dairy milk more closely. It works wonderfully in coffee drinks, puddings, ice cream and creamy soups. Just take note that raw cashews require extensive soaking to soften them enough to blend efficiently.

Hemp Milk

Hemp milk, made from crushed hemp seeds, water, and a touch of sugar, has a pleasantly earthy, nutty flavor. This plant-based milk alternative is rich in healthy fats like omega-3s, protein, and several essential vitamins and minerals. Hemp milk also contains gamma-linolenic acid, a type of omega-6 fatty acid with anti-inflammatory properties.

With its array of nutrients and creamy texture, hemp milk makes a nutritious addition to cereals, lattes and smoothies. Make sure to shake cans of hemp milk well before using, as the proteins and fats tend to separate when sitting.

Coconut Milk

Coconuts are actually considered a fruit, not a nut. Coconut milk comes from blending the white flesh of mature brown coconuts with water. The resulting milk has a smooth, opaque white appearance and a sweet, faintly coconutty flavor.

Coconut milk contains medium chain triglycerides, a type of easily digestible saturated fat that provides immediate energy. It also offers lauric acid, a fatty acid that supports heart health and brain function. Use coconut milk in curries, smoothies, chia pudding and more.

Banana Milk

Banana milk is made simply by blending ripe bananas with water, then straining out the pulp. This plant milk has a thick, creamy texture and a tasty banana flavor. Banana milk is lactose-free, soy-free, vegan and low calorie. It also provides an array of key nutrients like vitamin C, vitamin B6, potassium and magnesium.

Thanks to its mild banana flavor, this milk alternative works well in fruit smoothies and shakes. The consistency of banana milk can vary though, so you may need to adjust water amounts. It also oxidizes and browns quickly, so use banana milk soon after making.

Pea Milk

Don't knock it 'til you try it - pea milk is a highly nutritious and underrated plant-based milk made from yellow split peas. Pea milk offers a similar nutrient profile to cow's milk, including protein, vitamin D, calcium, and phosphorus. It has a smooth, creamy mouthfeel too.

This vegan milk alternative has a slightly sweet, earthy taste. Use pea milk anywhere you would normally use dairy milk or plant-based milk. It works well over cereal, in custards and puddings, or simply enjoyed on its own in a tall glass.

Flax Milk

Flax milk comes from blending flaxseed oil or flaxseeds with water, then straining to remove any solids. This plant-based milk option is low in calories and contains anti-inflammatory omega-3 fatty acids. It boasts a smooth, opaque white appearance with a mildly nutty flavor.

Keep flax milk refrigerated and give it a good shake before using, as the oils tend to separate. Flax milk works nicely in smoothies and protein shakes. For a creamier consistency, try using flaxseed oil instead of whole flaxseeds when making it.

Rice Milk

Rice milk is a popular plant-based milk made from brown rice and water. This gluten and nut-free milk alternative has a naturally sweet taste. Rice milk is lower in calories than other milks yet high in antioxidants. It also provides vitamin B12, a nutrient often lacking in vegan diets.

While rice milk lacks protein and healthy fats, fortified versions provide more nutrients. Rice milk can be thin, so it works best enjoyed on its own or poured over cereal. Shake containers well before using, as solids tend to settle on bottom.

Choosing the Best Plant-Based Milk

With so many options now available, choosing the right plant-based milk can feel overwhelming. Here are a few key factors to consider when selecting a dairy-free milk alternative:

• Ingredients - Opt for unsweetened, organic varieties made with whole foods, not extracts.
• Nutrition - Look for milks fortified with calcium and vitamins B12 and D.
• Taste - Sample different milks to find one with a flavor you enjoy.
• Use - Consider the thickness and creamy factor needed for drinking vs. cooking.
• Allergies - Avoid nuts/soy if allergic or sensitivities exist.
• Storage - Refrigerate after opening and shake well before each use.

Plant-based milks make nutritious and eco-friendly alternatives to cow's milk. With so many varieties now available, you're sure to find one that satisfies your dietary needs, taste preferences and nutrition goals.

Frequently Asked Questions

1. Are plant-based milks healthy?

Most plant-based milks are healthy, as long as you choose unsweetened, fortified varieties. They provide nutrition from sources like nuts, seeds, grains and legumes without the saturated fat found in dairy milk. Opt for milks fortified with calcium, vitamin D and B12.

2. Which plant milk has the most protein?

Soy milk has the most protein of plant-based options, containing 7-12g per cup. Hemp and pea milk also offer around 8g of protein per cup. Other plant milks have less, around 1-3g per cup.

3. Is oat milk high in calories?

Oat milk is relatively low in calories, with around 100 calories per cup. It's comparable to almond milk. Varieties of plant milk lower in calories include flax (60 calories), hemp (70) and coconut (45 calories).

4. Can you make your own plant-based milk?

Yes, it's easy to make your own plant-based milk at home. The basic method involves blending seeds, nuts or grains with water, then straining. Homemade milks won't be fortified, so add nutrients like calcium if needed.

5. Does plant milk curdle in coffee?

Some plant milks, like soy, tend to curdle in hot coffee. Milks made from oats, hemp, coconut and cashews are less likely to separate. Opt for barista style plant milks that are designed for use in hot beverages.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.