Gone are the days when milk came from a cow. Milk is available today in many different varieties meaning that another choice has been added to our ever busier shopping trip. With many making the choice or having allergies or intolerances to animal-based milk there is a wide array of plant-based milk available. The best milk can be chosen by the one your taste buds prefer but there is also the nutritional perspective. Which one has the most sugar, protein, or fat? I’ve created the following easy guide which you can use when choosing which milk you place in your shopping basket.
Soy milk – This is a smooth creamy milk and is one of the most popular choices of non-dairy milk – and my personal favourite. It is the most protein-rich of plant-based milk and is often fortified with calcium, vitamin D and B12. Soy can prevent many illnesses due to the phytoestrogen content. However, soy is a common allergen and has obtained a bad rap in recent years.
For more on soy’s rap sheet: https://pie-or-2.org/2017/11/06/to-soy-or-not-to-soy/
Oat Milk – Oat milk has the highest amount of healthy fibre and has a good amount of calcium and iron.
Hemp Milk – This is a fantastic source of omega-3 fats, in fact, it has three times more omega-3 than soy milk. It is also readily digestible for most of the population. It does, however, have a lower amount of protein.
Almond Milk or Coconut Milk – Generally nut milk tend to have a lower amount of protein but this also makes them lower in calories than soy milk. Almond milk is an excellent source of calcium and hazelnut milk is rich in B vitamins and vitamin E which is good for the skin and hair.
Rice Milk – Rice milk does not have much in the way of nutrition and does often contain a lot of sugar. It can be great for people with allergies but outside of this, I cannot see a reason to choose it over the others.
Coconut Milk – Coconut milk always splits opinions. It is high in fat and with fat coming in at 9cal per g this means it is the most calorie dense milk. Coconut milk has even more saturated fat than cow’s milk. However, experts are still trying to come to an agreement on saturated fats from nuts or plants and whether they are good or bad. I would consume coconut milk in the same way you would enjoy cream. Enjoy a splash in desserts or in your morning coffee but unless you are an endurance athlete or trying to gain weight I wouldn’t advise making it a daily habit.