In recent years, plant-based milk alternatives have exploded in popularity. In fact, studies project the global dairy alternative market will surge from $32.38 billion in 2024 to $91.15 billion by 2032.
From almond and soy to oat, coconut, and beyond, these non-dairy milks have become ubiquitous in grocery stores, coffee shops, and kitchen pantries around the world. The rise in demand for plant-based milks can be attributed to a variety of factors–from lactose intolerance and dairy allergies to concerns about animal welfare and the environmental impact of the dairy industry.
But with so many options available, it can be tricky to determine which plant-based milk is the best fit for your dietary needs and preferences. Each type of non-dairy milk has its own unique nutritional profile, flavors, and uses.
In this blog post, we explore the pros and cons of some of the most popular plant-based milk alternatives to help you make an informed decision.
Soy Milk
Arguably the most well-known and widely available plant-based milk, soy milk has been a staple for vegans and the lactose intolerant for decades. Soy milk is made by soaking, grinding, and straining soybeans, resulting in a creamy, nutrient-dense beverage.
Pros of Soy Milk
- Protein-packed: Soy milk is one of the only plant-based milks that provides a substantial amount of protein, containing around 4-8 grams per cup. This makes it a great choice for those seeking to increase their protein intake from non-animal sources.
- Calcium-rich: Many brands of soy milk are fortified with calcium, providing 300-400mg per cup - comparable to dairy milk.
- Heart-healthy fats: Soy milk contains unsaturated fats, including heart-healthy omega-3 fatty acids, which can help lower LDL (bad) cholesterol levels.
- Versatile: With a relatively neutral flavor, soy milk can be used just like dairy milk in cooking, baking, and beverages.
Cons of Soy Milk
- Potential allergen: Soy is one of the top eight food allergens, so those with soy allergies or sensitivities should avoid soy milk.
- Phytoestrogen content: Soy contains isoflavones, a type of phytoestrogen that can mimic the effects of estrogen in the body. This has raised some concerns, particularly for individuals with hormone-sensitive conditions.
- Taste and texture: Some find the beany flavor and thinner consistency of soy milk less appealing than dairy milk.
- Potential GMO concerns: Much of the soy grown in the US is genetically modified, so those looking to avoid GMOs may want to seek out organic, non-GMO soy milk brands.
Almond Milk
Almond milk has become one of the most popular plant-based milk alternatives in recent years, prized for its creamy texture, mild flavor, and low calorie content.
Pros of Almond Milk
- Low in calories: A cup of unsweetened almond milk contains only about 30-50 calories, making it an excellent choice for those watching their calorie intake.
- Rich in vitamins and minerals: Almond milk is a good source of vitamins E and D, as well as the minerals calcium, magnesium, and potassium.
- Dairy-free and lactose-free: Those with dairy allergies or lactose intolerance can enjoy almond milk without issue.
- Versatile: Almond milk can be used in a variety of sweet and savory applications, from smoothies and baked goods to sauces and soups.
Cons of Almond Milk
- Resource-intensive production: Almonds require a significant amount of water to grow, raising environmental concerns about the sustainability of almond milk production, especially in drought-prone regions.
- Potential nut allergies: As a tree nut milk, almond milk may not be suitable for those with nut allergies.
Try swiig’s powdered almond milk in Vanilla and Chocolate varieties!
Oat Milk
Oat milk has rapidly gained popularity in recent years, emerging as a creamy, naturally sweet, and versatile plant-based milk option.
Pros of Oat Milk
- Creamy texture: The starchiness of oats gives oat milk a rich, velvety mouthfeel that many find appealing.
- Naturally sweet: Oat milk has a naturally sweet flavor that works well in both savory and sweet applications.
- Fiber-rich: Oat milk contains soluble fiber, which can provide benefits for digestion and heart health.
- Environmentally friendly: Oat milk production is generally considered more sustainable than dairy milk or other plant-based milks, requiring less water and land.
Cons of Oat Milk
- Potential gluten concerns: Most oat milk is made from regular oats, which contain gluten. Those with celiac disease or gluten sensitivities should seek out certified gluten-free oat milk brands.
- May not be suitable for all diets: Oat milk may not be appropriate for those following low-carb or grain-free diets, as it is relatively high in carbohydrates.
Looking for an organic, wholesome oatmilk? Try swiig’s Powdered Vanilla Oatmilk in your next recipe.
Coconut Milk
Coconut milk is a rich, creamy plant-based milk that is often used in Asian and tropical cuisines. It is made by extracting the liquid from grated coconut meat.
Pros of Coconut Milk
- High in healthy fats: Coconut milk is an excellent source of medium-chain triglycerides (MCTs), a type of saturated fat that may provide some health benefits.
- Dairy-free and lactose-free: Coconut milk is a suitable milk alternative for those with dairy allergies or intolerances.
- Versatile in cooking: The thick, creamy texture of coconut milk makes it an excellent ingredient for curries, soups, sauces, and desserts.
- Potential anti-inflammatory properties: Some research suggests that the lauric acid in coconut may have anti-inflammatory effects.
Cons of Coconut Milk
- High in saturated fat: While the MCTs in coconut milk may have some health benefits, the overall high saturated fat content is a concern for those watching their heart health.
- Potential allergen: Coconut is technically a tree fruit, not a true nut, but it can still trigger allergic reactions in some individuals.
- Distinct coconut flavor: The strong, distinctive taste of coconut milk may not be appealing to everyone, especially in savory dishes.
Cashew Milk
Cashew milk is a relatively new player in the plant-based milk market, but it has quickly gained a following for its creamy texture and mild flavor.
Pros of Cashew Milk
- Creamy mouthfeel: The high fat content of cashews gives cashew milk a rich, velvety texture that many find appealing.
- Mild, neutral taste: Cashew milk has a subtle, nutty flavor that doesn't overpower other ingredients, making it versatile for both sweet and savory uses.
- Low in calories: Unsweetened cashew milk is one of the lowest calorie plant-based milk options, with around 25-30 calories per cup.
- Dairy-free and nut-free: Cashew milk is a suitable alternative for those with dairy or nut allergies, as cashews are technically a seed.
Cons of Cashew Milk
- Low in protein: Cashew milk is very low in protein, providing only about 1 gram per cup.
- Expensive: Cashews are a more costly ingredient than many other nuts, making cashew milk one of the pricier plant-based milk options.
- Potential for contamination: There have been some concerns about potential heavy metal contamination in cashew milk products, so it's important to choose a reputable brand.
- Less nutritious than whole cashews: When cashews are processed into milk, some of the beneficial nutrients and fiber are lost, so the nutritional profile is not as robust as eating whole cashews.
Pea Milk
Pea milk is a relatively new entrant in the plant-based milk market, but it has quickly gained attention for its impressive nutritional profile.
Alt: Pea milk.
Pros of Pea Milk
- High in protein: Pea protein is one of the most protein-rich plant-based milk alternatives, providing around 8 grams of protein per cup–on par with dairy milk.
- Nutrient-dense: In addition to protein, pea milk is a good source of important minerals like phosphorus, zinc, and selenium.
- Dairy-free and allergen-free: Pea milk is suitable for those with dairy, nut, or soy allergies or intolerances.
- Sustainable production: Pea plants are nitrogen-fixing, meaning they improve soil health and require less water than many other crops used for milk production.
Cons of Pea Milk
- Potential for digestive issues: Some individuals may experience gas, bloating, or other digestive discomfort when consuming pea milk due to the high protein content.
- Flavor profile: The flavor of pea milk has been described as "beany" or "grassy" by some, which may not appeal to all palates.
- Limited availability: Pea milk is still a relatively new product, so it may not be as widely available or affordable as other plant-based milk options.
- Potential for contamination: As with any plant-based milk, there are concerns about potential pesticide or heavy metal contamination in pea milk products.
When choosing a plant-based milk alternative, it's important to consider your individual dietary needs, health concerns, and personal preferences. Each type of milk has its own unique nutritional profile, flavor, and functionality in cooking and baking. By understanding the pros and cons of the most popular options, you can make an informed decision about which plant-based milk is the best fit for you.
Ultimately, the "best" plant-based milk comes down to your specific requirements and goals. Some of us may prioritize a milk that is low in calories and fat, while others may seek out a protein-rich option. Those with allergies or intolerances will need to carefully assess which milks are safe for them to consume. And of course, personal taste preferences will also play a significant role in which plant-based milk you choose to incorporate into your diet.
No matter which non-dairy milk alternative you select, be sure to read nutrition labels carefully and consider your overall dietary needs. With so many delicious and nutritious options available, there's a plant-based milk out there to suit every lifestyle and palate.
For a full look at our range of plant milks, visit our website today.
Sources:
Medical News Today - Plant-based milk alternatives: Which one meets your dietary needs better?
Fortune Business Insights - Food Additives & Ingredients Market Research Report