When we first decided to go dairy-free, more than a decade ago, the choices were very limited – basically soy – and required a trip to a health food store. Now there are so many really delicious options in the supermarket cooler right alongside the dairy milks plus more in the pantry aisles on shelf-stable aseptic packages. The fresh versions seem preferable and are often less expensive than the self-stable one – although the latter are a great option to have on hand. And, if you enjoy messing around in kitchens, home-made plant milks are surprisingly easy and very delicious. You just need some raw nuts, seeds, or grains, a little water, a high-speed blender, and a very fine mesh strainer or “nut milk bag”.
Plant milks tend to have fewer calories than dairy milk, less protein (except soy, pea and flax), lower fat (except hemp), more water and are all lactose-free. It’s important to note that some of the commercial supermarket varieties often include more than just the main ingredient and water – most are fortified with nutrients, including vitamins. Many types offer sub-category varieties as well as organic – so read the labels. Look for unsweetened, clean simple ingredients and no thickening agents.
Here’s a list of the most of the available “store bought” options:
Almond Milk – probably the most popular plant milk, it’s “plain” organic, not organic, unsweetened, sweetened, original, and then all those same options in “vanilla.” It has 50% more calcium than cow’s milk but less than a gram of protein.
Coconut Milk Beverage – not even close to the thick, creamy canned coconut milk so the word ”beverage” is used to differentiate it. Still it is rich in medium chain fatty acids. It’s also very white in color so, when that is important, it’s a good choice.
Soy Milk – considered nutritionally closest to cow’s milk. It contains all the essential amino acids, 12 grams of protein per cup. But it’s also a common allergen. Often supplemented with calcium and B12
Oat Milk – high in soluble fiber, but most have added sugar, thickeners and gums to enhance the texture. Lauded for its frothing ability
Hemp Milk – made from whole hemp seeds, it contains complete protein with all the essential amino acids, plus omega-3 fatty acids, natural calcium, and is soy, lactose and gluten-free. With just trace amounts of psychoactive THC
Rice Milk – the calories come mostly from carbs and it’s a good alternative for those with nut and soy sensitivities
Cashew Milk – the flavor is more neutral than the ubiquitous almond and is also lower in calories and protein
Now popping up are also flax, pea, hemp, hazelnut, quinoa, and macadamia milks.