Diving into popular milk substitutes
It’s impossible to avoid the many new “milk” selections popping up in the dairy aisle today—soy, almond, coconut, oat, hemp, cashew—the list goes on. Milk substitutes are a great option if you’re avoiding animal products, counting calories, or are lactose-intolerant. So before you start sipping, take a look at how some of these popular non-dairy beverages stack-up.
Soy Milk
Soy milk has been around for quite some time, but has become increasingly popular in the last decade. The taste is smooth with a slight “beany” aftertaste that may seem overpowering when consumed on its own. Some studies have shown that an over-consumption of soy phytoestrogens (plant-based hormones) may interfere with your own hormones while others say it has a protective effect on breast cancer.
Nutrition: Nutritionally, it is similar to traditional milk when it comes to being higher in both protein and calcium.
Tip: With soybeans being one of the highest produced genetically modified organism (GMO) crops, look for an organic, non-GMO brand of soy milk.
Quick Takeaways:
- Low Calorie
- High Protein
- High Calcium
Almond Milk
Almond milk is naturally free of cholesterol, saturated fat, and lactose. It is also rich in vitamins such as Vitamins D, E, and E. Unsweetened almond milk is a low-calorie, dairy-free alternative that many people prefer (taste-wise) over others due to its smooth and mild flavor.
Nutrition: There is less protein than cow’s milk, but it’s a good source of magnesium and Vitamin D (when fortified).
Tip: It is quite simple to make if you need a quick version – just blend almond butter with coconut water or plain H2O.
Quick Takeaways:
- Low Calorie
- Low Protein
- Similar Calcium to Milk
Coconut Milk
Coconut milk contains high levels of saturated fat, and is rich in vitamins and minerals. The milk is a thick consistency with a rich, creamy texture and has a slight coconut flavor. It is popular in coffee creamers since it delivers a richer mouthfeel.
Nutrition: About 93% of its calories come from fat, including medium-chain triglycerides (MCTs) which may increase metabolism and help boost weight loss.
Tip: Many coconut milk brands use natural and artificial flavors and starches to mimic traditional milk so be sure to look for a brand with minimal ingredients.
Quick Takeaways:
- High Calorie
- Low Protein
- Low Carb
What Milk is best for me?
Taste buds aside, the most important thing when choosing your milk is to think about what you are looking to get out of it. Read the labels, figure out what your goal is as far as the role of milk in your diet, and talk to your doctor to assess any allergies and/or nutritional deficiencies.