Let’s talk milk alternatives – it seems like there is a new dairy alternative on the market weekly! Plant milk, Oat Milk, Soy, Almond Cashew – Coconut!… you name it!
From a personal perspective, I’m lucky that I don’t have an intolerance to dairy; however, I do use milk alternatives for most of my milk use anyway! Part of the reason is caloric and for me, I’m all about including more plant-based foods into my diet when I can!
Full Disclosure: In case you were unaware, RDs have a tendency to have strange thoughts/opinions/behaviors when it comes to their own personal eating habits!
I recently tried the Silk brand Oat milk (let’s face it, because I had a coupon via ibotta) and was relatively impressed with the flavor! Compared to other plant milks, it is thicker, similar to a low fat dairy milk, whereas almond milk is generally pretty watery.
Check out the specs below to choose the style that may work best for you:
Cow’s Milk: For general reference, cow’s ‘whole’ milk is approximately ~140 calories per 1 cup. This contains 8 grams of fat and 8 grams of protein. The percent variation of milk fat from skim to whole is as follows: 0% // 1% // 2% // Whole or Vitamin D (4%). This designation refers to the number of grams of fat in each serving and these calorically range 80-140 calories per cup, respectively.
Dairy milk also packs a huge punch in meeting your daily requirements of calcium and phosphorus. 1 cup of milk contains about 25% of your needed calcium requirements for the day!
Soy Milk – Obviously dairy free; It contains as much protein as a glass of regular dairy milk, and it is similar in carbs & fat to a glass of low fat milk. Soy, being plant based, does provide some health benefits such as lowering cholesterol. It also contains phytoestrogens that some men may worry decrease levels of testosterone; however research has not supported this claim. Other than corn, soy is one of the higher consumed GMO foods. Do your research before you eliminate soy milk for some of these reasons. The bottom line is that soy milk is safe for most people and may offer health benefits.
Nut Milks – Almond milk / Cashew milk / Macadamia Milk / Coconut Milk – Generally, these are much lower in calories, and a great choice for anyone who has a milk allergy or lactose intolerance. These are less than half the calories and significantly less fat than whole cow’s milk. Almond milk tends to come in the lowest in calories, and Macadamia the highest. They generally range 30-50 calories for 1 cup, and the fat content ranges from 2-5 grams per cup. The protein content, however, is very low in most of these milks.
The biggest negatives of the nut milks are that they are primarily made of water, and have only about 25% the amount of protein found in dairy milk. And some brands that have not been fortified with extra vitamins & minerals come in significantly lower in minerals like Calcium & Phosphorus than dairy milk. Vegetarian Friendly – may not always be Vegan. Dairy Free! May contain gluten depending on the brand- so check the label!
“Plant Milk” – generally made from Pea Protein – Are semi-new to the market, and of the brands I have tasted, seem to have a slightly gritty mouth feel. The protein, however, is very high compared to other alternatives, and the calorie content varies depending on the sweetness. The unsweetened varieties come in at about 100 calories or less per cup. Vegan friendly! Gluten Free, Dairy Free, Nut Free!
Oat Milk – is pretty new to the market. I recently tried this and was very impressed with the taste & flavor. Oat milk is made by soaking steel cut oats in water. Surprisingly, it is high in many micronutrients, and actually contains some fiber! Calorically, 1 cup is similar to cow’s milk; however, it contains about half the fat & protein. Definitely Vegan! Dairy Free & Nut Free!
Rice Milk – just what it sounds like – from rice! It’s the least allergenic of any milk alternative. Calorically it’s similar to whole cow’s milk/oat milk, but is low in fat, and very low in protein (1 gram per cup). Gluten Free! Vegan! Dairy Free!
For anyone who follows or chooses a restrictive diet, you have a TON of options! What do you drink at home? Any favorites? I can’t wait to see what the next milk alternative is made of!
Disclaimer: I’m aware there are other milks on the market: Hemp / Flax, etc. If you have questions or would like me to add to this post, just reach out!
