Soya milk. An excellent source of quality vegetable protein, soya milk was originally a byproduct of making tofu. Many are further fortified with added vitamins and minerals, and nutritionally it is probably the closest to cow's milk, with a similar clean flavour.
Milk alternatives can include beverages made from plants, such as soy, oat, rice, coconut, cashew, and almond.
Hemp Milk.
It has all essential amino acids; omega 3 and 6; four grams of protein; Vitamins A ,D, and E; folic acid; phosphorus; magnesium; 46 percent of your RDA of calcium; Vitamin B12; and potassium. If you are looking for an alternative milk that nourishes, hemp is a pretty good bet.
There are a number of alternative foods and drinks available in supermarkets to replace milk and dairy products, such as: soya milks, yoghurts and some cheeses. rice, oat, almond, hazelnut, coconut, quinoa and potato milks.
Oat milk has the added benefit of being both nut-free and dairy-free, which is a plus for those who may have nut allergies. And oat milk has a higher fat and protein content than almond milk, which helps with satiety."
According to Inhabitat, coconut milk, hemp milk, pea protein milk, and oat milk are generally low-impact, because they either require less water to grow or produce less emissions than other plant milks.
Soy milk – the most balanced nutritional profile
Soy milk is widely consumed for its health benefits linked to the anti-carcinogenic properties of phytonutrients present in the milk known as isoflavones.
Plant-based milk has a smaller impact on water and land as well as carbon emissions when compared to dairy milk. Overall, soy, oat, hemp, and pea milks are more eco-friendly choices than almond or rice milk. To help strengthen your environmental decisions, choose plant-based milks that come in a recyclable container.
Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.
The most popular varieties are soy milk, almond milk, and oat milk. Other popular brands are made from coconuts, peas, cashews, hazelnuts, hemp seeds, or rice. Not so long ago, demand for vegan milks was tiny and only a few such products existed. But sales of non-dairy milks have exploded in recent years.
Oat milk is perhaps the creamiest of all the plant milks. Its thick creamy texture means it's one of the closest plant-based milks to resemble dairy milk. Oat milk is quickly becoming a favorite non-dairy alternative to milk with popular brands like Oatly disrupting the traditional milk industry.
Goat milk is often praised as being one of the closest to breastmilk.
The most similar in composition to human milk is horse and donkey milk.
Soy Milk. Maybe the most classic non-dairy milk of all, soy is one of the best all-around options both on its own and coffee alike.
Apart from iron, all of the nutrients in oat milk are fortified. While dairy milk is fortified with vitamins A and D, the rest of its nutrients occur naturally, making it a naturally nutrient-rich choice. Apart from providing more nutrients overall, dairy milk also has about twice the protein as oat milk.
In terms of nutrition, soy milk is the closest non-dairy substitute for cow's milk. This is because it contains a similar amount of protein to cow's milk, but it contains half the amount of fat, calories, and carbohydrates.
If you're looking for a milk that provides a good source of protein, for example, choose soy, pea or flaxseed milk, said Sheth. If you're concerned about high blood sugar and want a milk lower in carbs, consider almond milk or macadamia nut milk -- another rising plant milk star.
Whether it is soy milk, or almond, cashew, rice, coconut, oat, and even pea milk, there is no shortage of choice. Plant-based milks are often referred to as dairy alternatives. They are often fortified with key nutrients such as calcium, iodine, vitamin B12 and vitamin D to support health.
Another drawback to plant-based milk alternatives is that they often have a longer list of ingredients, including thickeners and sweeteners. These additives can cause inflammation in people with certain conditions such as inflammatory bowel disease, or trigger symptoms in those with food sensitivities (3).
Oat milk may cause side effects like gas and bloat. Additionally, it may also interact with medications used for diabetes and may cause the blood sugar levels to go too low.
Which milk is the best for weight loss? According to a study by NIH, unsweetened almond milk has the lowest calories and aids in a low-carb diet. Almonds also contain a high content of monounsaturated fatty acids (MUFA) that are considered helpful in weight loss and weight management.
Oats are also rich in antioxidants and are the only food that contains a compound called Avenanthramide that gives it, among other things, anti-inflammatory properties.