There are many reasons why more people are choosing plant milks over milk from cows or goats. Some people are lactose intolerant and experience painful digestive symptoms if they eat or drink dairy products. Others have an allergy to cow’s milk. Some people find that reducing dairy foods can help reduce symptoms of inflammation. Others may be choosing a vegan lifestyle (eating no animal-sourced products) for either health reasons or as a matter of conscience.
The Wide Variety of Plant Milks
Thanks to the increasing demand, there are many types of plant milks now available. You can find them plain, unsweetened, or flavored with chocolate or vanilla, or even find coffee creamers and cream substitutes.
Here are some common types of plant milk that you might find either in the refrigerated section of your grocery store or in shelf-stable cartons:
Almond – One of the easiest to find in the grocery store, more people are choosing almond milk for its light taste and low-calorie content. However, some feel it is not a good environmental choice since it takes a large amount of water to grow and process almonds. Also, it is not a good choice for those with tree nut allergies.
Soy – Soy milk is perhaps the most widely enjoyed alternative milk worldwide. It’s often used as a base for infant formulas because it has a protein and fat profile similar to dairy milk. However, soy can be an allergen, and its plant estrogens can pose problems for those with certain types of cancer. Soy can also exacerbate certain thyroid problems, so be sure to check with your physician if this applies to you before adding soy milk to your diet.
Oat – Oat milk is a good choice for those with nut allergies. Oat milk is fast becoming popular at coffee shops thanks to its naturally sweet and creamy texture. Its natural sweetness might mean you can skip the sugar in your coffee or on your cereal.
Rice Milk – This is higher in calories and carbohydrates than other plant milks, so perhaps not a good choice for those concerned with limiting either calories or carbs. It is a good choice for those with allergies, as it is the least allergenic plant milk.
Coconut – You may be thinking that coconut milk only comes in a can. However, a new generation of coconut milk can be found in the dairy case ready-to-drink, with a light flavor just barely reminiscent of coconuts. It’s a great choice, and if it doesn’t have added oils, can be a good source of healthy monounsaturated fats.
Macadamia – Macadamia nuts are a unique source of healthy Omega 7 fatty acids which reduce inflammation, and help the body metabolize other fats. These nuts make a naturally rich, tasty, and creamy milk.
Pea Protein – The newest plant milks on the block use pea protein as a base. Pea milk has a good flavor and high protein profile. You can also find it mixed in other plant milk products, to boost the amount of protein.
This is by no means an exhaustive list of plant milks. You can find milk made from every nut or seed imaginable, each with its unique flavor and nutritional profile. If you’re curious, it might be fun to experiment with walnut milk, tiger nut milk, or sesame seed milk!
What to Look for in a Plant Milk
Some articles rank which plant milks are the “best,” but best can mean different things to different people. Are you looking for one that tastes the most like cow’s milk? Are you looking for the one with the most protein, or the least calories, or the one that’s the most environmentally friendly? These are all factors you can evaluate through research, but meanwhile, here are some tips to keep in mind while reading the labels on plant milk:
- Watch out for the level and type of sweeteners used. Avoid products sweetened with high fructose corn syrup or artificial sweeteners, and choose either unsweetened or those sweetened with natural sweeteners like maple syrup, monkfruit, or stevia.
- Plant milks often use emulsifiers and thickeners to give them a creamier texture. Avoid those that use carrageenan (a highly inflammatory ingredient – even though it’s “natural”) or chemicals. Natural emulsifiers and thickeners such as lecithin, xanthan gum, guar gum, and gellan are better, but may cause some digestive issues for sensitive individuals.
- If you choose a plant milk made from just nuts or oats and water with no extra emulsifiers, be prepared to shake the product before using, as the water and solids will naturally separate.
- Many plant milks contain added oils to improve the texture, such as vegetable, soy, or canola oil. If you can, avoid these, and choose products that retain the natural oils from the seeds or nuts used.
If you want to learn more about what’s in your plant milk, the Environmental Working Group has a rating scale for plant milks with “1” being the best and “10” being the worst in terms of nutrition, ingredients, and processing.
When it comes to plant milk, simpler is better. You can also enjoy the simplest, healthiest, and freshest plant milks by learning how to make them at home yourself. Often, it can be as simple as blending presoaked nuts with cold water in a high-speed blender and straining out the pulp.
Conclusion
If regular cow’s milk poses problems for your health, plant milks are always the best option. But plant milks can also be a great option for everyone. The best plant milk for you is whatever type you enjoy best, with an eye to finding a brand with healthy ingredients or learning to make your own.
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About the Author
Olivia Hsu Friedman, LAc, Dipl.OM, DACM, Cert. TCMDerm, is the owner of Amethyst Holistic Skin Solutions and treats Acne, Eczema, Psoriasis, and TSW. Olivia treats patients via video conferencing using only herbal medicine. Olivia is Chair of the Board of Directors of the American Society of Acupuncturists, serves on the Advisory Board of LearnSkin, and is a faculty member of the Chicago Integrative Eczema Group sponsored by the National Eczema Association.