With the rise of various dietary trends, drinking plant-based milk as a substitute for dairy milk has become increasingly popular. At the milk aisle, there is a wide array of plant-based milks available, offering more choices for those who do not consume dairy. While the texture of plant-based milk may resemble that of dairy milk, the nutritional composition varies significantly. In this article, we will review the nutritional characteristics and purchasing considerations of 7 popular plant-based milks.
Soy milk is processed from soybeans and its key components are similar to dairy milk, with higher protein content compared to most plant-based milks. According to data from the US Department of Agriculture, 1 cup of soy milk contains 8 grams of protein, providing 6% of the daily recommended calcium intake. Soy milk is a good protein source for those with lactose intolerance, dairy allergies, and vegetarians. However, commercial soy milk products may differ in taste, nutrition, and texture from homemade soy milk that is freshly ground.
The dietary guidelines from the US Department of Agriculture recommend including fortified soy milk or yogurt made from soybeans in a healthy diet. In the dairy category of the dietary guidelines, it is the only plant-based food. Furthermore, amino acids are the basic building blocks of protein, and soy protein contains all 9 essential amino acids that the human body must obtain from food, highlighting the unique nutritional value of soy milk.
Commercial rice milk is usually made from rice or brown rice. One advantage of rice milk over other plant-based milks is that it is less likely to cause allergies. Regular rice milk contains a high amount of carbohydrates, while protein and calcium content are lower. For those looking to enjoy both taste and nutrition, considering fortified rice milk with added vitamins and minerals is recommended.
In terms of nutrition, oat milk has a lower protein content (about 3 grams per cup) compared to soy milk, but it can be combined with other milk alternatives for a more balanced nutritional intake. Additionally, each cup of oat milk contains around 120 calories and 16 grams of carbohydrates, so individuals aiming to control their weight or manage blood sugar levels should pay attention to their intake. Oat milk is generally fortified with vitamins and minerals, so there is no need to worry about calcium content.
Oat milk has a similar frothing ability to dairy milk, making it a popular alternative in recent years for use as a coffee companion, sparking a trend in homemade oat milk. Homemade oat milk, if not strained, retains more nutrients such as dietary fiber. Soluble fiber helps to lower bad cholesterol levels, with commercially available oat milk containing about 2 grams of dietary fiber per cup.
Regarding taste, commercial oat milk products may contain “amylase” enzymes that break down starch into smaller sugar molecules, giving it a unique sweet taste. However, products with added enzymes may accelerate sugar absorption, potentially leading to blood sugar fluctuations.
Almond milk, a nut milk, comes with a faint sweet taste typical of nuts and has become a part of many dishes such as smoothies, soups, and more. The main drawback of almond milk is its low protein content, with some products containing only 1 gram of protein per cup. An advantage of almond milk is its low calorie content, especially in unsweetened versions, which typically have half the calories of dairy milk or soy milk, making it suitable for low-calorie and low-carb diets.
Almond milk also contains monounsaturated fats. According to the American Heart Association, monounsaturated fats help lower levels of bad cholesterol in the blood, thereby reducing the risk of heart disease and stroke.
Due to its high vitamin E content, almond milk is also beneficial for skin care, with about 8 milligrams of vitamin E in a cup of unsweetened almond milk, approximately half of the recommended intake. Vitamin E is a potent antioxidant that protects cells from free radical damage and helps maintain cardiovascular health.
Like other plant-based milks, almond milk also has fortified products that provide abundant calcium and vitamin D.
Cashew milk is similar to almond milk in terms of preparation method and taste. Nutritionally, a cup of unsweetened cashew milk contains about 50 calories, with similar protein and carbohydrate content as almond milk. Cashew milk is also a good source of magnesium, zinc, iron, and vitamin K. Cashews naturally contain sugars, and even without added sugar, cashew milk has a slight sweetness, making it a delicious and guilt-free plant-based milk. For a more comprehensive nutritional intake, there are fortified versions of cashew milk available, though the calorie levels and additives may vary among brands, so it is advisable to read the labels carefully before purchasing.
Coconut milk, used as a milk substitute, has about 45 calories per unsweetened cup, much lower in calories compared to canned coconut milk. Many coconut milk products are fortified with nutrients to enhance calcium and vitamins, but they provide minimal protein.
Coconut milk has a higher fat content, with slightly more saturated fat than most plant-based milks. The saturated fats in coconut oil are primarily lauric acid, which possesses anti-inflammatory and antibacterial properties. Apart from its nutritional value, the rich fatty texture of coconut milk can be used to create creamy and flavorful dishes, ranging from soups to desserts, coffee blends, ice creams, and popsicles.
Pea milk is made from mature yellow peas and generally has a thicker texture compared to other plant-based milks. Similar to soy milk, pea milk contains about 8 grams of protein per cup. For individuals who do not consume soy milk, pea milk is a good source of protein. To enhance nutrition further, look for fortified pea milk products.
Minerals such as phosphorus, selenium, and zinc are essential micronutrients that the body requires, and sources of intake include dairy products and plant-based foods. The US Food and Drug Administration (FDA) conducted a study on 8 commercially available plant-based milk alternatives, revealing that pea milk has the highest content of phosphorus, selenium, and zinc.
Plant-based milk is produced through processing beans, nuts, or grains through soaking, grinding, filtering, homogenizing, and other methods to create a product with a texture and taste similar to milk, despite not containing any actual dairy. Based on their ingredients, besides fortified soy milk, other plant-based milks are not included in the dairy category of the US Department of Agriculture’s dietary guidelines.
One drawback of plant-based milk is that their nutritional composition is relatively limited. To make products more nutritionally complete and to emulate the milk fat found in dairy milk, some products may add vitamins, minerals, and gelling agents. Additionally, during the production process of plant-based milk, there may be contact with allergens, so it is important to pay attention to the ingredients when selecting a product.
The FDA has provided recommendations for purchasing plant-based milk alternatives, with Dr. Susan Mayne, Director of the Center for Food at the FDA, stating that the nutrition obtained from these products depends on the plant source used, processing methods, and added ingredients. Before making a purchase, carefully check the labels to understand whether the product is fortified with calcium or other nutrients, how much added sugar it contains, the protein content, and other essential information, helping you choose a better product to meet your own or your family’s nutritional needs. ◇