One of the most significant hurdles for many making the transition to a plant-based lifestyle is finding suitable alternatives for dairy products. Perhaps the most prevalent being milk.
Fortunately, the market for vegan milk replacements is booming. There are so many delicious and nutritious options out there and they seem to be getting better and better by the day.
This article will guide you through some of the most popular and beloved (by us and many) vegan milk replacements.
What’s Out There? More Than Just Soy
Once upon a time, soy milk stood alone as THE plant-based milk alternative. Today, though, there are so many more options catering to all sorts of tastes and nutritional needs. Some of our favorites include:
- Nut milks
- Oat milk
- Coconut milk
- Rice milk
- Hemp milk
Let’s talk about each in a little more detail.
Soy Milk: The OG Plant Milk
Soy milk, once the pioneer of plant-based milks, continues to stand out as a versatile and nutrient-packed dairy alternative. Rich in protein, it offers a neutral flavor and a satisfyingly creamy texture, making it a go-to choice for an array of recipes and uses.
Soy gets a lot of bad press these days due to the fact that it contains isophlavins and has been shown to disrupt hormone balance in some cases. If you are concerned about these issues, consult a healthcare provider to decide if soy milk is the right choice for you. If it’s not, there are plenty of other options.
Nut Milks: Almond, Cashew, and Beyond
Nut milks are popular for their creamy texture and nutty flavor. They’re a great source of vitamins and minerals, and some, like almond milk, have almost as much calcium as cow’s milk!
We’d say that almond milk and cashew milk are probably the most popular of the nut milks. If you have allergies or hesitations around either, though, you can also find macadamia milk, pistachio milk, and others in many health food stores (and even online!). Try them all!
It is worth noting that nut milks aren’t as protein-rich as cow’s milk or soy milk. So you’ll want to make sure you aren’t relying on them as a protein source. You can find nut milk fortified with protein, but we prefer whole-food protein sources.
Oat Milk: A Creamy Delight
Oat milk has taken the vegan world by storm with its incredibly creamy consistency and environmentally friendly production. It’s an excellent source of fiber and can easily be fortified with calcium and vitamin D. Its natural sweetness and richness make it a favorite for baristas and home cooks alike.
It’s important to note that oat milk is particularly suspect when it comes to containing additives and thickeners. Always look at the ingredients label and check out the section below titled “Shop Smart” for more information.
Coconut Milk: Tropical and Versatile
Coconut milk is known for its rich, tropical taste and can be found in both thick and thin consistency. It’s perfect for cooking and baking and brings a hint of exotic flavor to every dish it’s used in. Plus, it’s a great source of medium-chain triglycerides (MCTs), healthy fats that the body loves to use for energy.
Rice and Hemp Milks: Allergy-Friendly Options
For those with nut and/or soy allergies, rice milk is a gentle, hypoallergenic alternative. It’s also pretty darn affordable!
Hemp milk, made from hemp seeds, is another excellent hypoallergenic option that provides a hefty punch of omega-3 and omega-6 fatty acids. Your heart will thank you for it.
Shop Smart: A Note on Fillers, Sugars, and Sodium
Here at Tasteful Kitchen, we love whole, real food. Milk alternatives have gotten a bad rap for containing lots of fillers (usually to make them thicker and creamier), excess sugar, and sometimes excess sodium. And it’s true. Lots of milk alternatives do.
Keeping this in mind, look at the ingredients list on the back of your nut milk, oat milk, coconut milk, etc. container. Do your best to select products with as few ingredients as possible. Steer clear of products that contain added sugars and thickeners, such as oils, gums, and emulsifiers. Opt for those that are lower in sodium.
Frustrated by the products on the market? Make your own plant-based milk at home. All you’ll need is the star ingredient (cashews, almonds, soybeans, rice, etc.), some water, and maybe a date or two to add some sweetness. There are some great plant-milk makers on the market these days but you could also just use a blender and a nut milk bag.
Check out this post from Vegetarian Times to learn How to Make Plant-Based “Milks” to learn how it’s done.
To Wrap It Up: Embracing Plant-Based Milk Alternatives
Transitioning to a vegan diet doesn’t mean you have to give up the creamy, comforting flavors of milk. With the vast array of vegan replacements available, you can enjoy all your favorite dishes with a plant-based twist. Not only are these alternatives often healthier, but they’re also kinder to animals and better for the planet.
Remember, experimenting with different brands and types of vegan milk replacements is key to finding the one/s you love. So go ahead! Explore—your taste buds (and the cows) will thank you for it!
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