Which Plant-Based Milk is the best?

Are you wondering what the best plant-based milk is? Look no further; I discuss it in the post below.

What is plant-based milk?

If you are suffering from issues such as lactose intolerance and/or milk allergy you are probably aware of alternatives to cow’s milk – plant based milk.

Plant-based milk is an alternative to dairy milk, and it is lactose, and cholesterol-free.

It is usually derived from various plants, including nuts, seeds, grains, and legumes. Each type of plant-based milk has unique characteristics, nutritional benefits, and culinary uses. Here’s an in-depth look at some of the most popular options.

Cereal based: Oat, Rice, Corn, Spelt
Legume based: Soy, Pea
Nut based: Almond, Cashew, Coconut, Hazelnut, Pistachio, Walnut
Seed based: Hemp, Sesame, Flax, Sunflower

Pros and cons of plant-based milk

Pros

No lactose
No cow’s milk protein
No cholesterol
Low saturated fat
Contains fibre

Cons

Low micronutrients content
Low protein content
Allergy
Low consumer acceptability

Types of plant-based milk

Soy Milk

Protein Content: High (7-12 grams per cup)

Soy milk is one of the most popular and least processed plant-based milks. It is known for having the same protein content as cow’s milk. Soy milk is made by soaking, crushing, cooking and straining whole soybeans. It has a creamy texture with a slightly beany flavour.

Soy milk is rich in essential amino acids and isoflavones, linked to various health benefits, including improved heart health and reduced risk of certain cancers. It’s versatile and can be used in cooking, baking, coffee, and smoothies.

Nutrient-wise, soy milk is often fortified with calcium, vitamin D, and vitamin B12, making it a nutritious choice for daily consumption.

Pros: Rich in protein and potassium, healthy fats

Cons: Soy allergy, can be high in sugar (choose ‘unsweetened’ if you worry about the sugar content)

Best For: Cooking, drinking, baking, coffee, and smoothies.

Almond Milk

Protein Content: Low (1-2 grams per cup)

Almond milk is a low-calorie alternative made from ground almonds and water. It has a light, slightly nutty flavour and is commonly used in coffees, cereals, smoothies, and light baking. While it is low in protein compared to other plant-based milks, it is a good source of vitamin E and healthy fats. Almond milk is often fortified with calcium and vitamins D and E, enhancing its nutritional profile. However, it is not typically a good source of iodine.

Pros: Low in calories, good source of vitamin D, healthy fats

Cons: Almond allergy

Best For: Drinking, cereals, smoothies, and light baking.

Oat Milk

Protein Content: Moderate (2-4 grams per cup)

Oat milk, made from oats and water, has a creamy texture and a slightly sweet flavour. It is high in fibre, particularly beta-glucan, which can help lower cholesterol levels. Oat milk also contains moderate protein and healthy fats, making it a balanced option for various uses. It is ideal for coffee, smoothies, cooking, and baking. Like other plant-based milks, oat milk is often fortified with calcium, vitamin D, and vitamin B12. The iodine content can vary depending on the brand and fortification.

Pros: High in fibre and protein, healthy fats, can help lower cholesterol levels

Cons: Higher in calories

Best For: Coffee, smoothies, cooking, and baking

Download my free Vegan Starter kit

Rice Milk

Protein Content: Low (0.5-1 gram per cup)

Rice milk is made from milled rice and water. It is the least allergenic of all plant-based milks, making it a safe choice for people with nut or soy allergies. However, it is high in carbohydrates and low in protein. Rice milk has a thin, watery texture and a naturally sweet taste, which works well in cereals and light cooking. It is often fortified with calcium, vitamin D, and vitamin B12, but it is not a significant source of iodine.

Pros: Allergen-friendly, naturally sweet

Cons: Rich in calories, higher in sugar (natural), low in protein and fibre

Best For: Drinking, cereals, and light cooking

Coconut Milk

Protein Content: Low (0-1 gram per cup)

Coconut milk is derived from the grated meat of mature coconuts. It has a rich, creamy texture and a distinct coconut flavour. While it is high in saturated fat, coconut milk’s medium-chain triglycerides (MCTs) may offer certain health benefits. Additionally, coconut milk is popular in cooking, especially in curries and desserts due to its unique flavour and texture. Coconut milk is often fortified with calcium and vitamins A, D, and B12.

Pros: Low carbs

Cons: Low protein, rich in (saturated) fat

Best For: Cooking, especially in curries and baking.

Hemp Milk

Protein Content: Moderate (3-5 grams per cup)

Hemp milk is made from hemp seeds and water, providing a good balance of protein and healthy fats. It is rich in omega-3 and omega-6 fatty acids and contains all essential amino acids. Hemp milk has a slightly nutty flavour and a creamy consistency. It is excellent for drinking, adding to smoothies, or cooking and baking. Many brands fortify hemp milk with calcium and vitamin D, although it is not typically a source of iodine.

Pros: Healthy fats, complete protein, allergen-friendly

Cons: Can be higher in calories, can be more expensive than other plant-based milks

Best For: Drinking, smoothies, cooking, and baking.

Pea milk

Protein Content: Moderate (7-8 grams per cup)

Pea milk is made from yellow split peas. It has a creamy texture and a slightly savoury flavour. Like soy milk, pea milk is an excellent source of plant-based protein.

Pea milk is low in calories and sugar and provides essential nutrients such as calcium, vitamin D, and omega-3 fatty acids, especially when fortified. If you are not a fan of nutty flavours, pea milk is perfect for you. It has a neutral flavour and creamy consistency.

Pros: High in protein, low in calories and sugar, allergen-friendly, good source of essential nutrients

Cons: Slightly savoury flavour might not appeal to everyone, can be more expensive than other plant-based milks

Best For: Drinking, coffee, smoothies, cooking, and baking

Can I make my own plant-based milk?

You can make plant-based milk at home using simple ingredients. The basic process involves soaking the base ingredient (nuts, seeds, or grains), blending with water, and straining the mixture to remove solids. Homemade plant-based milk can be customised to your taste preferences and dietary needs.

However, it may lack the fortification of commercially produced versions, so you must ensure you get enough calcium, vitamin D, and other nutrients from other sources.

Nutrition of plant-based milk

When choosing a plant-based milk, it’s essential to consider your dietary needs:

Protein: Soy and hemp milk are high in protein, making them good options for increasing protein intake.
Calcium and Vitamin D: Many plant-based milks are fortified with these nutrients, however checking the label is crucial.
Iodine: Most plant-based milks are not good sources of iodine, therefore you should ensure you get enough from other dietary sources or supplements.

Summary – what is the best plant-based milk?

The best plant-based milk is soy milk. Soy milk is high in protein and contains healthy fats, omega-3 fatty acids. It is also an excellent source of potassium, whether or not it has been fortified. Potassium is deeply connected to maintaining lower blood pressure and lower cholesterol levels.

And lastly, it is the least processed plant-based alternative.

Feel free to choose which plant-based milk suits your needs and makes your coffee or matcha taste the best. Remember to check the label for the nutritional content.

References:

(Visited 35 times, 1 visits today)

Thyme with Tina

Which Plant-Based Milk is the best?

What is plant-based milk?

Pros and cons of plant-based milk