Soy or almond? Oat, coconut or rice? Plant-based milk – which typically does not constitute milk but a beverage – is gaining ground over animal-based milk. But do you know which one is right for your needs?

In recent years, more and more people are choosing to replace cow’s milk with plant-based drinks such as almond, soy, coconut, hemp, oat or rice.

They are a healthy choice for people who have excluded animal foods from their diet or for those who are lactose sensitive or intolerant.

Plant-based milks are also an alternative for those who are concerned that dairy products may cause or increase inflammation. But what do we know about their nutritional value? Which plant-based milk can we choose based on our needs?

Almond milk

Almond milk contains unsaturated fats, which have cardioprotective properties, and has a very low content of saturated fats – which increase cholesterol.

Almond milk contains less protein than cow’s milk. A glass of almond milk has 2 grams of protein, while cow’s milk has 8 grams.

This plant milk is an ideal choice for those who have eliminated dairy from their diet, as it is very rich in calcium. Just 1 glass of almond milk covers about 20% of our daily calcium needs.

It is also a good source of vitamin E, which has antioxidant activity.

Commercially available herbal drinks are usually fortified with vitamin B12 and vitamin D. As for its caloric content, a glass of almond milk yields about 60 calories.

Soy milk

Soy milk is the richest in protein compared to other plant milks. It is an ideal choice for vegetarians, as just one glass contains 8 grams of protein.

It is also a good source of omega-3 fatty acids, which have anti-inflammatory and cardioprotective properties. Since the main source of omega-3 fats is fish, we can understand why soy is so popular with people who do not eat animal foods.

Still, it is a good source of calcium, magnesium, iron and folate. Usually, vitamin B12, which is primarily found in animal foods, is added to this plant-based milk.

Soy milk contains isoflavones, which have been shown to reduce the risk of certain cancers. [1]

They also have antioxidant and anti-inflammatory activity.

Soy milk has a lower calorie content than cow’s milk. One glass has about 80 calories. However, it is advisable for pregnant women to avoid consuming it, because it is rich in phytoestrogens, which can affect the action and levels of estrogen.

Oat Milk

Oat milk can have a negative effect on the effects of oatmeal on hormone levels.

oats are a staple in a High Starch Diet — – A bowl with oats

It is the plant milk with the highest fiber content. It has less protein than soy milk, but more calories than other plant milks.

A glass of oat milk has about 130-140 calories. It contains mostly unsaturated fatty acids and has a low saturated fat content. Typically, it is fortified with calcium, vitamin D and vitamin B12, nutrients essential for those who do not eat animal foods.

Coconut milk

Coconut milk contains less protein than other plant-based milks. It contains no carbohydrates and its calories come mainly from its fats.

It has the highest saturated fat content, which has been shown to raise LDL or “bad” cholesterol which they also increase the risk of cardiovascular disease.

It is rich in magnesium, manganese and iron. It is usually fortified with vitamin B12 and D. It has the lowest caloric content, which is 40 calories per glass.

Hemp Milk

Hemp milk is a plant-based milk alternative that is made from the seeds of the hemp plant. It is a great option for those who are looking for a dairy-free milk alternative, as well as for those who are looking for a source of plant-based protein.

One of the key nutrients in hemp milk is omega-3 fatty acids, which are essential for heart and brain health. It also contains omega-6 fatty acids which helps in reducing inflammation in the body. It is also a good source of other essential nutrients such as magnesium, potassium, and zinc. Additionally, it is naturally low in sugar and cholesterol-free.

Hemp milk is a great source of plant-based protein. A typical serving (1 cup) of hemp milk contains around 2-3 grams of protein. While this is less than cow’s milk, it is still a significant amount for a plant-based milk alternative. It also contains all the essential amino acids which makes it a complete protein source.

Calorie-wise, hemp milk is relatively low in calories compared to cow’s milk. A 1-cup serving of hemp milk contains around 70-80 calories, while the same serving of whole cow’s milk contains around 150 calories. So, if you’re watching your calorie intake, hemp milk can be a great option.

It is also worth mentioning that hemp milk is naturally low in sugar and cholesterol-free, making it a healthy option for people with diabetes or heart health concerns.

Rice milk

Rice milk is the most nutrient-poor compared to other milks. It contains mainly carbohydrates and has a high sugar content.

It has a high glycemic index, which means it sharply increases blood glucose. It is still very low in protein and fat. Because of its low nutrient content, it is usually fortified with calcium, vitamin B12 and vitamin D.

So which one should I choose?

There is no clear answer as to which is the best milk. Each has its own nutritional value. So, depending on your body’s needs, choose the milk you consume.

If you have stopped eating animal foods, then soy milk and almond milk are the ideal choices to ensure you get adequate amounts of iron and calcium.
If you want to increase your fiber intake, then you can include oat milk in your diet.
During periods when you are exercising more and need more protein, you can consume soy milk.

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Plant-Based Milks: What Each Type Offers And Which One Is The Best