Milk Without the Moo By Rebekah Facteau,, virtual intern
As the population of vegans, vegetarians, and health-conscious people continues to grow, more and more shoppers are switching from cow milk to non-dairy alternatives. These alternatives are made from beans, nuts, seeds, or grains. The main ingredient of each product (soy, rice, oats etc.) is soaked in liquid for prolonged periods, finely ground and strained, and then further processed to produce the “milk” that we drink.1 Each has its own unique flavor and nutrient content, though all are cholesterol free and many are fortified to contain more calcium and vitamin D than cow’s milk. Finding each of these labeled “organic” shouldn’t be too difficult either. It may cost a few cents more, but you’ll be safe from genetically modified organisms and pesticides. What’s even better is that they all can be purchased off the shelf, rather than in the refrigerated section (although they’re available there, too), which means you don’t have to worry about beating the clock before the curdle. Just make sure you refrigerate them once they’re opened. And use them before they go bad, which they do in about a week or two.
Whether your reason for change is related to lactose, cholesterol, or the dairy industry itself, there’s an array of options available at your local supermarket. Choosing which one is right for you might be the most difficult part of a transition from dairy to non. Considering that each of them provide different nutritional benefits, it might be a good idea to rotate your milk choices to get the most out of them. Here is breakdown of some of the most common milk alternatives, along with some of their benefits.
Soy Milk
Soy milk is probably the most popular and widely available milk alternative. It comes in a variety of flavors, such as plain, vanilla, and chocolate. Soy milk can also be found as low fat, or unsweetened. Because soybeans are naturally bitter, the milk is usually processed to contain higher amounts of sugar than other alternatives. It’s consistency closely mimics that of cows milk, and the flavor of most plain soy milks is mildly nutty and sweet, while remaining mostly neutral. This makes it a great dairy alternative for cooking and baking.
One cup of soymilk has about 7 grams of protein, compared to 8 grams found in one serving of cow’s milk. Although there are 7 grams of protein, soy milk is low in essential amino acids methionine and cysteine. Pouring it over a whole-grain cereal can help make up for this shortcoming.
While it remains under investigation by researchers, it’s worth noting here that soy milk, and other soy products, naturally contain isoflavones. Isoflavones are compounds found in plants that have been shown to help lower bad cholesterol. 2
Almond Milk
Almond milk has gained popularity in recent years. This is a good option for people with a soy and dairy allergy but certainly not good for people with tree nut allergies. Almond milk can also be found in a variety of flavors, as well as sweetened or unsweetened. Although is contains less sugar than most soy milks, the plain option has a much sweeter and noticeable flavor. Also similar to soy milk, almond milk is lacking some essential amino acids. It’s important to eat a balanced diet to make sure your body can build the proteins it needs. To do this it needs 9 amino acids from the diet. Not all foods contain all amino acids, which is why the idea of eating complimentary proteins has some acceptance among people who don’t eat meat. Using almond milk to make oatmeal is one way to get the nutrients your body needs.3
One thing almond milk has that soy milk doesn’t is a high content of vitamin E, with about 45% of the recommended daily intake. Vitamin E acts as an antioxidant in the body. It travels through the blood stream with cholesterol, preventing cholesterol from oxidizing and causing free radical damage to arteries. Oxidized LDL cholesterol is a main component of plaque formation in the arterial walls, which increases the risk of cardiovascular disease.
Hemp Milk
Hemp milk is unique among this list as it’s illegal to grow hemp in the U.S. The seeds are imported from other countries and then processed into milk here. Due to its outlaw status and relation to marijuana, it’s a common misconception that all hemp products contain the psychoactive chemical THC. Rest assured it won’t be in your glass of morning hemp milk.3
What you will find there, however, is about 20% of the iron you need in a day. Like almond milk, hemp milk contains high amounts of vitamin E. Unlike almond and soy, hemp milk contains all essential amino acids.3 While this is probably the most expensive option on the list, and spoils more readily than the others, it offers up something that the rest can’t—a source of complete protein.
Rice Milk
Rice milk is mostly a source of carbohydrates, and overall light in nutrients such as protein, and calcium. It comes in several flavors, and has a more watery consistency, most similar to skim milk. While this is an option for anyone with a lactose intolerance, soy or nut allergy, it doesn’t have much else to get excited about.
Milk |
Calories |
Fat (grams) |
Carbohydrates (grams) |
Protein (grams) |
Calcium (% Daily Value) |
Vit. D (% Daily Value) |
2% Dairy |
122 |
5 |
12 |
8 |
29 |
26 |
Plain Soy |
90 |
3.5 |
8 |
6 |
45 |
30 |
Unsweetened Almond |
60 |
2.5 |
2 |
1 |
20 |
25 |
Plain Hemp |
110 |
7 |
6 |
5 |
2 |
0 |
Vanilla Rice |
120 |
2 |
25 |
0 |
2 |
0 |
Data based on a 1 cup serving |
Footnotes:
1. Alice. (2001, Mar. 2). Columbia Health: Nutritional differences between soy and cow’s milk. Retrieved from https://goaskalice.columbia.edu/nutritional-differences-between-soy-and-cows-milk
2. The Mayo Clinic. (2011, Oct. 1). Soy. Retrieved from https://www.mayoclinic.com/health/soy/NS_patient-soy
3. St. Micheal, L. (2011, Jun. 14) Nutritional benefits of almond milk and hemp milk. Retrieved from https://www.livestrong.com/article/257930-nutritional-benefits-of-almond-milk-hemp-milk/
Read a bit more about what the CocoMama site says about 5 Milk Alternatives here.
Alex M. Jameison of https://www.deliciousvitality.com says that she likes Unsweetened Blue Diamond Almond Breeze best because “it’s the perfect blend of flavors and adds that creamy texture to my Earl Grey tea…not too almond-y, not too coconut-y AND my son likes it! That’s a major bonus for an unsweetened milk. It also has a bigger calcium hit than other plant milks.
Note from The Veggie Queen’s regarding calcium: I am not sure how much calcium we need in our diet from fortified non-dairy milk. Perhaps a blog post on calcium in food is in order. What do you think?
As for my favorite milk: it depends upon what I am doing with it but so far my favorite milk was made fresh by my friend vegan pastry chef Fran Costigan. She had many of them but I believe that the almond was best.
You can read more of Rebekah’s writing at veggiepro.wordpress.com
Izaak says
Thanks a lot for posting definitely almond milk is better than all other dairy products available on the market these days. I love almond milk and I am greatly fascinated by its health benefits around us. Here I also have some info regarding almond milk that will be a great value to all its readers.
https://www.body-in-balance.org/blog/nutrition/health-benefits-almond-milk/
Jill Nussinow says
I agree that almond milk can be good but there are many other nondairy beverages that are also just fine.
Jill, The Veggie Queen says
I am with you on the homemade almond milk. Luckily I can buy amazing “truly raw” almonds here in California but I can’t tell anyone where because it’s not legal (if you can believe that).
I mostly use plant milk to make my 3 minute pressure cooked steel cut oats and creamy soups.
Thanks for letting me know what you like.
elizabeth says
I love plant milk! My favorite is homemade almond milk and organic, unsweetened Silk in the green carton for coffee and tea.