Every day I see more and more places and brands offering non-dairy options. This is great news! As far as I'm concerned, using anything non-dairy milk is a step in the right direction for everyone. And another bonus to the increasing number of non-dairy milk drinkers? An ever widening option of products that contain one of a number of milk alternatives. But which 'milk' is the best for you and what are the pros and cons to each?
That depends a lot on your dietary restrictions and what your priority in terms of sourcing is for your milk. It's also important to keep in mind how you plan to use your milk: will it only be a part of your daily coffee routine or will you be switching your favorite recipes over too?
Certain recipes do much better with certain milk alternatives and over time you'll find your favorite combinations. I think some of our top meals even taste better with a milk alternative than they did before.
If you're here, you likely already know the impact that dairy has on your health, so we'll just focus on the key nutritional points of each milk. And remember, this list is far from exhaustive, so be sure to do some of your own digging too to help you decide.
ALMOND MILK
This kind of milk gives your coffee and smoothies a distinct nutty and sweet taste. It's low in calories (and also relatively light in protein and carbs), so it's a great option for anyone looking to reduce calories.
This is Bekir's favorite and he swears by it for smoothies in particular. It's also a great source of Vitamin E. Though be warned, many of the nutrients that you love in almonds don't make the transition to almond milk - owing to the concentration of actual almond in the finished product relative to water.
SOY MILK
Made from soybeans or soy protein isolates, soy milk is another great option for use in coffee and other more savory meals. It's thick and creamy and my theory is that vanilla soy milk in particular is the perfect choice for as a breakfast drink in cereal or coffee. It has one of the highest concentrations of protein, making it a great option for those trying to build muscle.
There has been some controversy surrounding the impact of soy on health - particularly on hormones. This is because of the presence of isoflavones, which can impact the hormone receptors for estrogen. However, there's also evidence to show that in moderate consumption, the risks are very low. You can see one study on the topic here.
OAT MILK
We recently tried this! And for a week it was all we drank in our coffee, tea, and smoothies. So yes, it is quite tasty. It has a mild and almost sweet taste and is a great complement to what you add it to.
Nutritionally speaking, it's comparable in calories to cow's milk, but has about half the protein and double the carbs. It's also super high in fiber. And one of its key ingredients it has also been shown to have beneficial effects on bad cholesterol (LDL) according to a study on the matter.
But our takeaway? High in calories, but also super high in taste (yum).
PEA MILK (RIPPLE)
I stumbled over this by accident after seeing a bunch of ads on Instagram and needing to try it. And I have to say, it's super tasty. Ripple is made from pressed peas and comes in a variety of flavors and formats (including some designed specifically for baking and barista uses).
The nutritional count varies based on the flavor that you choose, but across the board they are an absolutely fantastic source of protein and are generally lower in sugar than many of the other options available today. One thing we did not like about Ripple is that it didn't always 'blend' in our coffees, but for all the other uses it has, this seems a small price to pay.
CASHEW MILK
Like many other nut-based milks, this one is rich and creamy, with a sweet and nutty taste. It's a great choice for sweet deserts and for use in coffees and other beverages because of the consistency.
One drawback is that it is relatively low in protein - but it's also relatively low in calories. So if you're looking for a way to cut back, cashew milk could be a great place to start. If you want something with more protein, this probably isn't your best choice.
COCONUT MILK
Confession: I don't particularly care for the taste of coconut when it's with something else. So, coconut ice cream for example - no thanks (I'll take another non-dairy option, please). Or coconut for sautéing, another no thanks. Many of them claim to be without that coco-nutty taste, but I respectfully disagree (coconut coffee is also a no go for me).
So, here's the facts about coconut milk for those who aren't quite so swayed by the taste. First, remember that the coconut milk we're talking about here isn't the same as the sweet and almost syrupy kind that you find in a can for Southeast Asian dishes. Look for the more diluted version housed with the other refrigerated milks.
Of non-dairy milks, coconut has the lowest protein and carbohydrate count, so if you're looking to reduce carbs, this is probably the best option. Or maybe you just enjoy that slightly sweet taste.
No matter which alternative milk you choose, they all are a better choice for your body, the environment, and of course, cows. I recommend trying them all to find which is your favorite for certain dishes, since the taste can be impactful depending on which you choose. And remember, you can always change which non-dairy milk you're drinking. Today, we have almond milk, but after writing this, I've got a craving for oat. 😊
Got another milk you prefer? Tell us about it in the comments below.