When it comes to milk, these days we’re spoilt for choice. That means we can alternate between them, choosing whichever best suits our taste and needs at that time. But a word to the wise – not all vegan milks are created equal. Here’s a look at some of the main players, so you can decide which one is right for you.
Almond milk vies with soy for the top spot in vegan milks, because of its lovely taste and smooth texture – sadly not its nutritional value. While it is a source of good fats and is low in calories (about half that of skim milk), it is also low in protein, so isn’t a complete milk alternative. It also has a poor environmental rating – requiring more water to produce than soy, oat or rice milks.
Oat milk is a lovely, creamy drink, and excellent for cooking and baking (it makes amazing porridge!). Oats are nourishing and anti-inflammatory, and the milk also rates well environmentally. Note, though, that oat milk is higher in carbs than most milks (even unsweetened). It is also a grain, which may be a digestive issue for some, especially if you are avoiding gluten.
Rice milk gets the award for being the least allergenic milk and rates well on the environment-ometer. It is quite thin textured, so not great for coffee or baking, and is low in protein and fats. It has a high carb content and can be naturally very sweet, so seek out unsweetened products if that’s not to your taste.
Soy milk has a nutritional profile most similar to cow’s milk. It contains plant sterols that have been found to be protective against disease; includes plant oestrogens (another plus); and is usually fortified with calcium and other micronutrients. Lastly, it’s been on the market so long that most soy milks are really tasty (not like some of the shockers of years gone by), and available in a range of types and flavours. Environmentally, soy gets a big tick because it has low water and land requirements, although depending on its origins, there could be GMO issues.
This list is far from exhaustive – we haven’t touched on cashew, coconut, flax, hemp, macadamia or hazelnut. Just remember that milks made from nuts, beans, seeds and grains vary widely in composition, and may have additives for nutrition, taste and texture. Happy drinking!
