Milk is one of those staples that can be used in many dishes.
You can cook or bake with it. Use it in a bowl of cereal. You can add it in smoothies, or you can just drink it.
But did you know about the increasing number of plant-based milk alternatives that are now available on the market?
Here’s a breakdown on some of the options, according to Practical Gastroenterology:
- Cereal grain-based: oat milk, rice milk
- Legume-based: soy milk, pea milk
- Vegetable-based: potato milk
- Seed-based: flax milk, hemp milk
- Nut-based: almond, cashew, coconut milk
One downside of plant-based milk is that it is much lower in the nutrients that we usually associate with milk, including protein, Vitamin D, calcium and phosphorus.
Only soy milk has a comparable amount of natural protein to cow’s milk.
While some food companies will fortify, or add, these nutrients to the plant-based milk, that’s not a universal practice.
So, as consumers, it’s important for us to check the food label to see which options yield the most nutrition.
Also, while coconut milk is typically used for cooking rather than drinking straight out of a glass, keep in mind that is high in calories and saturated fat.
Just one cup of canned coconut milk can have over 400 calories and almost 40 grams of saturated fat. Also, if you cook with the entire can, don’t forget that standard cans are more than one cup.
Overall, most plant-based milks are lower in fat and calories, but the main nutrients found in cow’s milk may or may not be equivalent – it depends on the fortification process during manufacturing and the plant source itself.
Plant-based milks, as well as lactose-free milks, can be options for those who are lactose intolerant.
Plant-based milks also provide more options for vegans or those with dairy allergies.
You’ve probably seen plant-based yogurts at the store, too, made with soy milk or almond milk. More stores also are carrying plant-based cheeses, too.
Also, remember that flavored options, which are increasingly popular — such as chocolate soy milk, vanilla almond milk and so on — have high amounts of added sugar. The same is true, of course, for chocolate milk made with cow’s milk.
Here’s a chart, using information from Practical Gastroenterology, to help you consider the pros and cons of the various options:
| Milk | Pros | Cons |
| Cow’s Milk, 2% | High in protein, calcium, and Vitamin D | Those with dairy allergies or lactose intolerance cannot consume; higher saturated fat |
| Soy Milk | Highest protein and least processed out of all the plant-based alternatives; best for baking and cooking | May interact with some medications |
| Almond Milk | Low-calorie; high Vitamin E | Very low protein |
| Rice milk | Best for those with many allergies | Likely to have added sugar; least amount of protein |
| Oat milk | Has fiber, iron, and some protein | May contain common allergens |
| Coconut milk | Has iron, fiber, and potassium | High amount of fat compared to others; low in protein |
| Hemp milk | High in essential fatty acids | High fat |
| Cashew milk | Creamy taste and texture | Low protein |
| Flax milk | Low calories; high in essential fatty acids | Very low in protein |
| Pea milk | High in protein; creamy taste and texture | Hard to find in stores |
| Potato milk | Contains no fat, soy, nuts or gluten; high in calcium, Vitamin D and B12 | Very low in protein; hard to find in stores |
There’s another milk known as A2 milk. It is milk that comes from cows that were specifically bred to only have A2 proteins.
While the research isn’t definitive, it appears, anecdotally, that the A2 milk is easier to digest for some who can’t tolerate the A1 protein well.
However, because it does have lactose and is considered a dairy product, it isn’t recommended for those who are lactose intolerant or have dairy allergies.
Lastly, regular cow’s milk has the options of reduced fat, low fat and skim milk.
Those options allow you to enjoy the nutritional benefits of milk with less fat and fewer calories.
Whole milk has 8 grams of fat in an 8-ounce glass; reduced fat (2%) has 5 grams of fat; low-fat (1%) has 2.5 grams; and, skim milk has 0 grams.
For those who prefer the taste of full fat milk, but who want to make a change, begin by drinking reduced fat first and then work your way down to skim until you acquire the taste.
Whatever health changes you plan on making this year, make sure you’re getting either plant-based dairy (fortified with vitamins and minerals) or animal-based (preferably low-fat or fat-free) — or a mix of both — as they both count towards the dairy food group.
This year, I’m going to be more adventurous with the plant-based milks and try hazelnut milk, sesame milk and quinoa milk.
The options, truly, are endless.
By Shari Bresin
Shari Bresin is the Family & Consumer Science agent for the University of Florida/Institute of Food and Agricultural Sciences Cooperative Extension Pasco County.
RECIPE: Chia seed pudding
This chia seed pudding uses a combination of two plant-based milks, topped with fruit.
Ingredients and directions:
- Mix 2.5 ounces of coconut milk, 2.5 ounces of almond milk, and about 1 tablespoon of chia seeds per serving (or more chia seeds if you like it thicker).
- Refrigerate for a few hours, until thickened.
- Top with various types of fruit: mango, pineapple, blueberry, raspberry and so on. Nuts are optional.
Published February 09, 2022
