Which plant-based milk is better? If you're seeking plant-based milk because of lactose intolerance, a milk allergy, or concerns for animal welfare, both coconut and almond milk are suitable options. But if you're looking for the lowest-calorie option with the healthiest fat profile, almond milk is the winner.
"The benefit of pea-based milk over some of the other milk alternatives is that peas contain several vitamins and minerals," says Beaver. "Pea-based milk also contains more protein than some of the other non-dairy options, like almond milk and oat milk, making it a good option for vegetarians and vegans."
Low in Saturated Fat. 95% less sugars than lite dairy milk. 60% less calories than lite dairy milk. Good source of Calcium.
She recommends soy milk because it's almost like animal milk in terms of nutritional benefits. “Soy milk provides the highest levels of calcium, B vitamins, potassium and protein,” she said. In fact, some soy milks contain even more protein than cow's milk, according to Dr.
Soy Milk. Soy milk is the OG of dairy-free milks. It's made by soaking soybeans, which have been hulled and ground, in water. Soy beans contain essential amino acids, high levels of protein, and iron, and soy milk has lower fat and cholesterol levels than regular milk, which obviously has its perks.
Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high cholesterol.
Coconut milk is much lower in sodium (13 mg), but also very low in calcium (16 mg) and potassium (50 mg) compared to almond milk.
Coconut milk is rich in electrolytes such as potassium, magnesium and phosphorous. Potassium is important for maintenance of a normal heart rhythm. It is also crucial for healthy muscle functioning. Magnesium is required for a healthy immune system as well as maintenance of normal nerve and muscle function.
Oat milk has a higher number of calories than coconut milk, with 120 calories per cup serving vs. 45 calories per cup serving in coconut milk. If you're watching your weight and looking to consume a smaller number of calories, coconut milk is likely the better choice as it contains fewer calories.
“If you're trying to lean out and [are] watching your calories and carbs, then almond milk is the better choice because it's much lower in calories and carbs and won't impact your blood sugar.” And again, if your top criteria for deciding between oat milk vs almond milk is sustainability, oat milk is the better pick.
LACTAID® Milk
Having lactase added to the milk allows those who are lactose-intolerant to enjoy cow's milk without the digestive side effects of abdominal cramps, bloating, and flatulence. This milk is available in many formats, including flavoured varieties. Use as you would regular milk.
Almond milk also contains polyunsaturated fatty acids, which may lower LDL cholesterol and help maintain your body's cells, according to the American Heart Association.
Almond milk is healthy – there's no denying it, almond milk is a healthy drink that supplies small amounts of essential nutrients, such protein, fibre and healthy fats, is low in calories and doesn't contain any nasties. It's easy to digest and suitable for virtually anyone aside from people with nut allergies.
Coconut milk, especially the lower-fat variety, can be used in moderation (up to two times per week). However, The British Heart Foundation recommends swapping saturated fats and sources of them, including coconut oil, for unsaturated varieties.
Coconut milk is also hydrating due to its naturally occurring electrolytes and healthy fats that help the digestive organs function properly. This helps the gut metabolize fat, remove waste from the body, and prevent gut-related ailments such as IBS.
It can be enjoyed plain, in a prepared dish, or as a superfood ingredient in a smoothie and ice cream. It's full of B Vitamins, C and E, and is also rich in magnesium, phosphorus, iron and potassium. It's loaded with antioxidants that can fight free radicals and rebuild cells damaged by them.
Both almond milk and coconut milk have their own unique set of nutrients that offer potential health benefits. If you are trying to lower your cholesterol levels, almond milk may be the better choice. If you are trying to improve your blood sugar control, coconut milk may be the better choice.
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.
Almonds are rich in fiber, which is important for healthy digestion. Almond milk can help in reducing the problems like constipation and other intestinal issues and keep your digestive system healthy.
Oat milk contains oat beta glucans, which can help maintain normal cholesterol levels when you consume 3g a day as part of a balanced diet.
Whole milk, butter and full-fat yogurt and cheese are high in saturated fat. Cheese also tends to be high in sodium, and most Americans get too much sodium, too. Limit cheese to about 3 ounces per week, and choose part-skim cheese such as Swiss or mozzarella when cooking.