Milk Alternatives: Guide & Options

The dairy aisle has changed significantly, even in the last 10 years. Plant-based diets are becoming increasingly popular, leading many to switch from cow's milk to plant-based alternatives like almond, coconut, pea, cashew, and oat milk, among others. New plant-based milk varieties seem to be introduced every few months, competing for the title of "best new alternative milk." But how do these alternative milks compare in terms of nutrition? Let's investigate.

Almond milk, a popular alternative milk, has maintained its appeal despite the emergence of newer options. Its simple, mild flavor, suitable for lattes, cereal, and more, combined with its nutritional profile, likely contributes to its staying power. Nutritional content can vary slightly depending on the brand and flavor. In general, almond milk is relatively low in protein, fat, carbohydrates, and calories. It is not a rich source of most vitamins and minerals, but many brands are fortified with vitamin D, B12, and calcium.

Pea milk, a newer alternative milk, stands out as a good source of plant-based protein. With approximately 8 grams per cup, it is comparable to cow's milk and soy milk in terms of protein content, making it a good option if protein is a key macro. Protein helps promote satiety and satisfaction after meals, making pea milk suitable for smoothies, protein shakes, and other applications. Its mild flavor allows for versatility, including use in baking. Similar to almond milk, fortified pea milk varieties contain vitamin D, calcium, B12, and potassium.

Oat milk, a relatively new alternative milk, is made from oats. Given that oats are rich in nutrients, particularly heart-healthy soluble fiber, it's expected that some of these benefits would transfer to oat milk. This is partially true. One cup of oat milk contains approximately 1 gram of soluble fiber and more protein compared to almond milk (around 3 grams per cup). Being made from a carbohydrate (oats), oat milk contains more carbs compared to other milk alternatives, with about 16 grams per cup. The nutrient density contributes to making oat milk a filling and satisfying choice. It pairs well with fruit or toast for a snack or in your favorite espresso drinks.

Coconut milk (not the canned variety, but the one found in the alternative milk aisle), can add a delightful flavor to coffee beverages, yogurts, or enjoyed on its own with a cookie. However, it stands out nutritionally from the other alternatives mentioned. Coconut milk is the only alternative milk here with fat primarily composed of saturated fat, usually found in animal products but also the main fat in coconuts. Saturated fat can contribute to higher LDL cholesterol levels, and it's recommended to limit it or replace it with heart-healthy monounsaturated fats whenever possible. Coconut milk also lacks protein, so keep that in mind if you're seeking a protein source from your alternative milk. Coconut milk is relatively low in vitamins and minerals, but many brands are fortified with vitamin D, calcium, vitamin A, and B12.

Alternative milk is an excellent option to explore if you're looking to incorporate more plant-based foods into your diet. While they differ in their nutritional profiles, there's no one 'better' choice. Select your preferred alternative milk based on taste, consistency, and ultimately, personal preference. Be sure to read the nutrition label to understand whether your milk is fortified with essential vitamins like D, calcium, and B12.