Moove-Over Dairy: Exploring the World of Plant-Based Milks

“Did You know that Plant-Based Milks have gained popularity due to their numerous health benefits?”

They are lactose free, vegetarian friendly, and have low saturated fat content! Read below to learn more about the types of plant-based milks.

Plant-based milks are becoming more and more popular nowadays. Some people run to replace their cow’s milk with plant-based options. Others don’t know which milk to choose. There is a huge variety of milks in the grocery stores that the customers can choose from. For instance, there are soy-based, coconut, almond, oat, hemp, quinoa, pea, almond, and hazelnut milks (MedicalNews Today, n.d.). Although the names "plant-based "or "vegan milks" can be associated with health and wellness, some of them contain added sugars which may not necessarily be the healthiest for us.

Plant-based milks are generally lower in calories and saturated fats compared to cow’s milk. They are also more sustainable and are suitable options for allergic and lactose-intolerant patients. Additionally, people who do not find cow’s milk palatable, they can choose from a variety of available options.

Let’s look at the nutritional profile of some of the plant-based milk choices below:

Soy Milk

Soy milk’s nutritional profile is the closest to that of regular milk. Also, it is the most well-known plant-based option to people (Medical News Today, n.d.). The history of soy usage goes back as much as 3000 years when Chinese people utalized it, and many other cultures also use it as a staple food in their diets.

Even though it may be different from one brand to another, one serving of soy milk contains around 100 calories, 12 g of carbohydrates, 4 grams of fat, and about 7 grams of protein (which is just one gram less than the protein content of regular milk).

Almond Milk

Almond milk is also a great option if you want to incorporate plant-based milks into your diet. It is a natural source of vitamin E and may also be fortified with other nutrients that weren’t previously present in it. Many love its creamy texture. It has lower calories compared to cow’s milk, but its protein content is not high. Compared to regular milk, it contains only 1 g of protein which is lower than soy or regular milk. The fat content can be between 2-4 g/cup which is coming from unsaturated fatty acids rather than saturated fats in the case of the regular milk (Weiss, 2020). Unsweetened almond milk may be great to enjoy in smoothies, protein shakes; or can be used to make ice creams and other plant-based sweets.

Coconut Milk

Compared to the other plant-based milks, coconut milk is higher in its saturated fat content and low in protein content. But it can be a good alternative for those who have several allergies (Medical News Today, n.d.). Before choosing the milk brand, make sure the factory that it is produced and processed in does not produce other products that may contain allergens.

Oat Milk

Let’s talk about everyone’s favorite, Oat milk. Oat milk is grain-based milk that depending on the brand, might be higher in protein and fiber (Cleveland Clinic, n.d.). It is also higher in carbohydrates and calories. Store-bought oat milks are rich in calcium, vitamin D, vitamin A, and riboflavin.

There are other plant-based milks like hazelnut, rice, and macadamia nut milks but today I went over the most popular ones. So which ones should you pick? It all depends on the reason you are choosing the plant-based milks. If you want to completely replace cow’s milk with a plant-based alternative, then soy is the best way to go. If you love the creamy texture of your coffee, you can choose oat or coconut milk... And if you enjoy the taste of the almond milk, choose that instead.

Takeaway message

Choose the types of plant-based milk you enjoy! 1. Read the Nutrition Facts label. 2. Avoid the milks with added sugars. 3.Choose the options which are higher in protein, especially if you are following a vegan lifestyle.

References

Cleveland Clinic. (2021). Is oat milk healthy? Cleveland Clinic. https://health.clevelandclinic.org/is-oat-milk-good-for-you-a-dietitian-explains-this-trendy-dairy-alternative/

MedicalNewsToday. (n.d.). Medical News Today. https://www.medicalnew

stoday.com/about