Our guide to the best milk alternative will help you to find a product that ticks all of your boxes
With more and more products entering the market, picking the best milk alternative is not as straightforward as it used to be. And there are many reasons why plant-based milks have enjoyed a boom in popularity. Those with lactose intolerance, milk allergy and inflammatory bowel disease may choose them for health reasons. For vegans, ethical concerns are often the primary motive, while some individuals simply don’t enjoy the taste of cow’s milk.
To help you decide which is right for you, we’ve created a complete guide to the best milk alternatives. Read on if you want to know what makes each milk unique, and how to choose them based on your preferences and health goals. 2. Almond milkThe best milk alternative for weight lossReasons to buy+Good source of vitamin E+Low in caloriesReasons to avoid-Requires 130 pints of water per glassAlmond milk is one of the most popular plant-based milk alternatives in the US.
Although not much research has been conducted regarding the health benefits of almond milk, many studies praise the health-promoting properties of almonds. Almonds are rich in dietary fats, but there’s no evidence that they contribute to weight gain or associated chronic diseases.
Still, oat milk has a few disadvantages. Its beta-glucans may cause bloating, gas and stomach cramps in individuals with sensitive stomachs. Another aspect to consider is the high sugar content. Solid oats are rich in complex carbohydrates, but the milk production process may cause them to break down to smaller molecules. If a producer adds more sugar on top, this will elevate its carbohydrate content even further.
“Unlike regular saturated fat, medium-chain fatty acids have been credited with improved fat loss when consumed as part of a weight loss plan, as well as many other health benefits, such as improving the gut microbiome”, adds Dr Braude. What’s more, hazelnut crops require less maintenance compared with other types of nuts – particularly almonds. They can thrive in harsh growing conditions and require no pesticides, which in turn helps to reduce groundwater pollution.
On the other hand, this grain is rich in many vitamins and minerals, particularly if it’s been genetically modified. According to a review published in the Foods journal, rice bran contains a great deal of antioxidants, including several active forms of vitamin E. And because its protein is hypoallergenic, rice products can be easily included in many elimination diets. Price is another advantage – rice milks tend to be one of the cheapest milk alternatives on the market.
Price and availability could also pose some issues. Cashew milks tend to be more expensive and less available in stores than almond milk. “One cup of hemp milk contains more omega fatty acids than a tuna steak,” adds Dr Bruade. It’s also rich in iron, phosphorus, potassium, magnesium, zinc and many powerful antioxidants. There’s even evidence that phytonutrients specific to hemp seeds can suppress the development and spread of cancer cells. Furthermore, hemp is a highly sustainable crop – it doesn’t damage the soil it grows on, it doesn’t use a lot of resources and it can be cultivated without resorting to harmful pesticides.
Pea milk is also one of the most sustainable milk alternatives. It doesn’t need nearly as much water and fertilizer as almond milk, and it generates lower greenhouse emissions than most plant-based alternatives. On the other hand, it’s still a novel product so there may be some issues regarding the price and availability of pea milk. What and how much you eat has a big impact on your exercise abilities and performance.
The flavor and consistency of a single milk variety may not be the same across different brands. These properties will be closely tied to the price of your milk of choice, as well as all the manufacturing processes used to produce it. If you’re leaning towards a certain plant-based milk variety, make sure to sample several different brands to find a product that ticks all your boxes. Above, we’ve rounded up our top pick for each type of milk alternative.
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