In recent years, plant-based milks have become increasingly popular alternatives to traditional cow’s milk. As more people adopt plant-based diets or seek dairy-free options, the variety of plant-based milk choices in grocery stores today have significantly increased. But with so many options, it can be difficult to know which plant-based milks are the healthiest and most nutritious. Where does one begin?
Let’s start with, and take a look at, some of the most common plant-based milks, their nutritional profiles, and how they compare to cow’s milk.
Almond Milk
Almond milk is one of the most popular plant-based milks. It is low in calories, containing only about 30-50 calories per cup. But it is also very low in protein, with only 1-2 grams per serving. Almond milk is a good source of vitamin E, but it is low in other essential vitamins and minerals found in cow’s milk like calcium, vitamin D, and B vitamins. Almond milk may be a good option for those watching their calorie or fat intake, but it should not be relied upon as a primary source of nutrition.
Soy Milk
Soy milk is one of the more nutritionally similar plant-based milks to cow’s milk. It contains about 4-8 grams of protein per cup, which is closer to the 8 grams found in cow’s milk. Soy milk is also a good source of calcium, vitamin D, and B vitamins. The main downside is that some people are allergic or sensitive to soy. Soy milk also has a distinctive flavor that not everyone enjoys.
Oat Milk
Oat milk has gained popularity in recent years as a creamy and versatile plant-based milk. It is higher in calories than some other options, with about 120-130 calories per cup. It also contains 3-4 grams of fiber per serving, making it more filling and satisfying. Oat milk is a good source of B vitamins, but it is lower in protein compared to cow’s milk.
Cashew Milk
Cashew milk is very low in calories, with around 25-35 calories per cup. It is also low in protein, with only 1 gram per serving. Cashew milk is creamier and richer in texture compared to other nut milks. It can be a good option for those watching their calorie or fat intake, but it lacks the protein and essential vitamins and minerals found in cow’s milk.
Coconut Milk
Coconut milk is higher in fat and calories compared to other plant-based milks, with about 45-50 calories and 4-5 grams of fat per cup. It is naturally sweet and creamy in texture. Coconut milk provides some beneficial lauric acid, but it is very low in protein and lacks the vitamin and mineral content of cow’s milk.
So which plant-based milk is best?
There is no one-size-fits-all answer, as each option has its own unique nutritional profile. In general, soy milk and pea milk tend to be the most nutritionally comparable to cow’s milk in terms of protein, calcium, and vitamin content. Almond, cashew, and coconut milks can be good options for those watching their calorie or fat intake, but they should not be relied upon as a primary source of nutrition.
As with any food, moderation is key. Most health experts recommend limiting plant-based milk consumption to 1-2 cups per day, and ensuring you are getting a variety of other nutrient-dense foods in your diet. And if you have any special dietary needs or concerns, it’s always best to consult with a healthcare professional.
Let us know which Plant-Based milk is your favorite and why!
Homemade Plant-Based Milk Recipe
Making your own plant-based milk at home is easy and allows you to control the ingredients. Here is a simple recipe for homemade almond milk:
Ingredients:
- 1 cup raw almonds
- 4 cups filtered water
- Pinch of salt (optional)
- Sweetener of your choice (such as maple syrup or dates, optional)
- Vanilla Extract (optional)
Instructions:
- Soak the almonds in water for 8-12 hours, or overnight. This helps soften them and makes them easier to blend.
- Drain and rinse the soaked almonds.
- Add the almonds, 4 cups of fresh water, and a pinch of salt (if using) to a high-powered blender. Blend on high for 1-2 minutes until smooth and creamy.
- Pour the almond milk mixture through a nut milk bag or fine mesh strainer to separate the milk from the almond pulp. Squeeze and press to extract as much milk as possible.
- Transfer the strained almond milk to an airtight container and refrigerate for up to 4-5 days.
- For added flavor, you can blend in a sweetener like maple syrup or a couple pitted dates.
Enjoy your homemade almond milk over cereal, in smoothies, or simply on its own! The leftover almond pulp can also be used in baking or dehydrated into almond flour. Enjoy!
