You’ve recently ditched dairy but miss your old latte habit? Or a delicious bowl of cereal? Do not despair. There are plenty of plant-based “milk” options on the market. But how to chose what’s right for you? Here’s a quick guide to the most common vegan milks and their properties.
The first thing you need to know about plant-based milk is that it is a lactose-free substitute for cow milk. Whether you are lactose-intolerant, or you just simply prefer a vegan diet to help the environment and stop animal cruelty, there are plenty of reasons for choosing vegan milk.
- Most plant-based milks are rich in vitamins and minerals
- They contain low amounts of fat
- They are cholesterol-free
- They have a healthy combination of mono- and polyunsaturated fats
- Perfect for people with a slow digestive system
- They taste great!
Be sure to read the labels carefully to avoid hidden sugars and other undesirable ingredients and try a few to find your favorites!
Almond milk is one of the most popular dairy-free options and is super versatile. Great for oatmeal, granola and cooking. It has a decent amount of calcium but isn’t a great source of fiber. Some may also be worried about its environmental impact due to high requirements of water and pesticide use.
Perhaps the most widely available vegan milk, soy milk is packed with protein with almost 7 grams per cup. It’s creamy enough to make a latte and is a good substitute for milk in recipes. The downside is that some people do not tolerate soy very well or prefer to lower their consumption, especially if they already eat tofu or tempeh.
Rice milk is a great alternative for those avoiding soy or nuts. It is also low in calories. Best enjoyed on cereal or simply in a glass with some cookies. Rice milk is very light, so it won’t work well in hot drinks.
Super rich and creamy, this milk is extra good for curries and desserts. Coconut milk tends to have a strong flavor some may not enjoy. Note that canned coconut milk is super thick and is best used to replace cream.
Pea milk may be the most nutritious of all plant-based milks, as it’s an excellent source of protein, calcium and omega 3. All that and lower calories than dairy. The taste is quite particular, so not everyone will be a fan, but it works well in cooking and drinks.
Creamy and packed with calcium, hemp milk is perfect for topping granola or making smoothies. Some barista versions are available to add to hot beverages. It’s also very environmentally friendly. Especially if you buy local.
With no saturated fats, 5 grams of protein per cur and loaded with fiber, this is by far our favorite plant-based milk to have. It’s naturally sweet so better used for desserts. Perfection for latte and milky tea lovers.
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