Like all mammals, human babies drink their mother’s milk. But humans are the only mammals to continue drinking milk – from other animals – for the rest of their lives. That is until recently when, with the growing popularity of veganism, the higher incidence of lactose intolerance and concern over antibiotics passed on in cow milk, plant-based milk beverages have grown in popularity.
The challenge for many of us who have only ever had “real” milk, is figuring out which milk alternative is best. Here’s a rundown of what’s what:
Almond milk: One of the first milky alternatives widely available, almond milk has been around since the Middle Ages. It’s low in calories, high in vitamins and minerals, and has the highest levels of calcium among the nut family. Where it falls short is in protein – almond milk only has about one-eighth of the protein cow’s milk does – and, depending on the brand you buy, it can be quite watery.
Soy milk: It’s the least processed of all dairy-alternatives, highest in protein and low in saturated fat. The downside of soy milk? It may cause inflammation, upset your stomach or give you gas. By the way, soy milk’s reputation for increasing estrogen in men is not backed up by science.
Cashew milk: This milk provides a good source of fiber, antioxidants, copper and magnesium. It’s also pretty low in protein, so you’ll want to make sure you get needed protein from other sources. Its thick texture may take some getting used to.
Hemp milk: While it is made from cannabis, don’t expect to get high from it – hemp milk is made from the plant’s seeds, not its leaves. Hemp milk is nutty tasting, rich in omega-3 fatty acids and a good source of protein. Unlike soy milk, it doesn’t contain the sugars that can cause gas. Any cons? It’s low in calcium so you’ll want to supplement your diet to keep your bones healthy – and it can be more expensive than other milk alternatives.
Coconut milk: Naturally sweet, this milk is high in healthy fat, vitamins and potassium. Stick with coconut milk sold in cartons, the varieties sold in cans tend to be high in calories, often from high amounts of saturated fats.
Oat milk: A relatively new kid of the block, oat milk tends to be cheaper than many nut milks and it may be more environmentally friendly. It has a creamier texture than many nut milks too and it’s a good choice for people who are lactose-intolerant, gluten-intolerant or allergic to nuts. It’s also high in fiber, high in carbohydrates and, while it has less protein than cow’s milk, it’s has more than milk from almonds, cashews and coconuts.
Which tastes the best? Our vote goes to oat milk but you should test them out for yourself.
What’s your favorite? Share your experiences with the Shop Talk blog forum now!
Did you know: Royal beverage
In ancient Egypt, milk and other dairy products like cheese were reserved for royalty, priests and the very wealthy. (Source)
I ADORE coconut milk! It’s yummy and is Wonderfully fragrant delicious cup of goodness. It tastes great with dry cereal or oatmeal and mixes nicely into cooking a stir fry or a cake!
I am happy there are so many alternatives to cow’s milk. I no longer drink cow’s milk because of the hormones they feed the cows. Cow’s milk is no longer a healthy option unless you drink raw cow’s milk.
I like a blend of almond and coconut milk.
I love all the milks,like almond ,cashew ,coconut and hemp milk,also soy this is all that i have tried.Sincerely Jeff J sincerely Jackie
I enjoyed the article on alternative milks. Thank you for posting it. I enjoy cooking and baking with plain unsweetened, soy milk. I feel hemp milk tastes best in coffee. I dislike coconut and pea milk- too creamy. Have not tried banana or oat milk yet. Transitioning to drinking and cooking with plant based milk as a new vegan 7 years ago was no sacrifice. I’ve always hated the flavor of dairy milk. Avoiding dairy and it’s derivatives in other products has been way more challenging. It seems like dairy is in EVERYTHING. A vegan’s common lament is “Why the Hell is there milk in THIS?!!” LOL. Another saying is “There is more suffering in a glass of milk than an entire side of beef.” Unfortunately all too true. If someone held a gun to my head and forced me to consume an animal product eating meat would be way more tolerable. The reality of dairy is tragic in my opinion. This is especially true for anyone who cares about mothers and babies, the female gender, or who cares about compassion. All beings suffer. All beings want to avoid suffering. As a devout Mahayana Buddhist of the Tibetan Gelug school, I truly believe that all animals could easily be a dearly departed relative or a friend. In fact this is a certainty in my mind. My religion holds that, “All beings have been our mothers countless, countless times.” Just sharing a different view point for anyone curious. Absolutely no judgements on people who eat dairy and meat!
Most of us just don’t know about the suffering and those who know are still good people. No person can ever stand in judgement of another. I digress. Lol. Looking forward to trying oat milk. Hoping the price will come down.
I have a slight milk allergy and was recently diagnosed with a a condition called Collagenous Colitis and can no longer have dairy. I started using almond milk. I buy it at Aldi and it’s affordable and I really cannot tell much of a difference when using it on cereal or cooking with it.
Love almond milk, tastes better than I ever expected. Does not upset my stomach.
I will not drink milk substitutes!! There is NOTHING better than the “real” nutritious milk from a cow. It provides the calcium, protein and vitamins that we all need. And much to everone’s lack of knowledge, milk is constantly tested and monitored for any additives or antibiotics. Dairy farmers are on strict regulations and are constantly monitored by both state and federal health departments !!
I have no interest in non-dairy milk, unless I were making something for a lactose intolerant person. I like regular milk, I drink it regularly, use it in cooking. The fake stuff is more expensive too.
Almond milk tastes best, in my opinion. It is also my favorite. Not taking away from the rest of them, but almond milk satisfies all my cravings.
I have tried several of these but I like the taste of coconut milk the best.
I like them all
Wondering, if people give other than cow’s milk to young children,(infants&toddlers) what the adverse affects would be?
I sometime use almond milk, but it does not satisfy me the way regular milk does. It just does not taste the same as milk, but if my wife buys it and there is nothing else, I’ll use it.
I really like almond milk
I can’t wait to try oat milk! I already love cashew milk and hemp milk. Not a fan of almond or coconut. Having another alternative is great.
As a Wisconsin Dairy Farmer I feel it is wrong that drinks made from plants/nuts are allowed to use the word “milk” in their name. Milk comes from lactating animals. Dairy farmers have a hard enough time making a living without other products such as soy/nut drinks claiming to be healthier than cow’s milk. The public is smarter than that and farmers trust that they will see the health benefits of real cow’s milk. Soy and nut drinks are killing a honest way of life. The public will make the smart choice, real Wisconsin Dairy milk, cheese, ice cream.
I love soy milk. I became a vegetarian over 10 years ago, which is when I started drinking it. I have wanted to go full vegan, but it has been difficult for me! More recently, I started drinking almond and coconut milk in addition to soy. I have also tried oat milk, cashew milk and walnut milk. I like all of them, but soy milk is still my favorite.
What about enriched rice milk? That is what my son drinks.
I love this information thank you. Still, my husband and I became vegans a little less than a year ago and we did a lot of reading on the above items. We mostly use almond, soy and coconut milk. It’s also wonderful to know that more people are choosing the vegan lifestyle.