How do plant-based milks compare?
Photo by: Polina Tankilevitch
Milk alternatives are becoming more and more popular. There are many reasons why people choose milk alternatives over cow’s milk. Some of these reasons could include:
Being lactose intolerant
Following a vegan or vegetarian diet
Having a milk allergy
Or a personal preference
In this article, we’ll introduce some differences between cow’s milk and a few plant-based alternatives.
Almond Milk
Compared to cow’s milk and some other milk alternatives, almond milk is usually lower in calories. The caloric content of almond milk typically ranges from 30 to 50 kcals per cup, depending on the brand. Additionally, almond milk contains nutrients from natural sources, in addition to the process of fortification. While almonds are a good source of nutrients like fiber, vitamin E, and manganese, only a small fraction of this nutrient content is reflected in almond milk.
Almond milk lacks the same nutrient value because most store-bought almond milks are watered down. A con of almond milk is the protein content. When compared with cow’s milk and other milk options, almond milk is a low source of protein. Be sure to stay away from almond milk if a tree nut allergy is possible. Also, when choosing which almond milk to buy, lean towards the unsweetened options!
Photo by: Pegah
Oat Milk
Oat milk is another great non-dairy substitute! Oat milk is often used in replacement of cow’s milk in coffees, matchas, and other beverages. Oat milk is a higher calorie and carbohydrate option. However, oat milk is also low in protein content like other milk alternative options. One consideration with oat milk is that it is not always gluten-free. Oats are often processed near wheat, so it is important to check the ingredients label to make sure the option you choose is gluten free, if this a consideration for you. Similar to other non-dairy milks, oat milk is fortified with some vitamins and minerals.
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Soy Milk
Soy milk is often recognized as the non-dairy milk option most nutritionally similar to cow’s milk. Soy milk is rich in protein, containing about 7-12g of protein per serving. Soy milk provides beneficial nutrients, and some studies show that soy milk may even play a role in the prevention of chronic disease. While soy milk can be used as a cow’s milk replacement, soy milk also contains a common allergen (soy). Similar to almond milk, you will see sweetened and unsweetened options in the store. We recommend choosing an unsweetened option to avoid added sugar.
Photo By: Polina Tankilevitch
Other plant-based alternative options include coconut milk, hemp milk, pea milk, and rice milk. It is important to remember that even though plant-based milks provide some nutrients, they do not contain nearly the same nutrient content as cow’s milk. You should consult with an RD to determine which plant-based milk might be right for you and how you may need to supplement to meet your nutritional needs.
References:
Vanga SK, Raghavan V. How well do plant based alternatives fare nutritionally compared to cow's milk?. J Food Sci Technol. 2018;55(1):10-20. doi:10.1007/s13197-017-2915-y
Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016;8(12):754. Published 2016 Nov 24. doi:10.3390/nu8120754