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 is a popular plant milk that is easy to make by blending oats and water together. While it is probably not the worst alternative you can drink, it's certainly not the best option. Oats are high in carbs and may raise your blood sugar levels and lead to inflammation.
You can use it for cooking or drinking. Soy milk is a go-to choice for a good reason. Considered to be the original plant-based milk, it has eight grams of protein per serving and is usually fortified with vitamin D. Its nutritional content is the most comparable to cow's milk.
While many plant-based milks are enriched with many of the nutrients found in cow's milk, not all are. And many don't provide enough of certain key nutrients like protein, potassium and vitamin D.
“Furthermore, plant-based milks can be low in calcium, iodine, and vitamin B12, nutrients that are normally found in cow's milk, so have a look at the label to see if they are fortified.” In addition, some plant-based alternatives, such as almond milk, may have a negative impact on the environment.
Raw vegan diets are likely to lack many important vitamins and minerals – namely vitamins B12 and D, selenium, zinc, iron, and two types of omega-3 fatty acids. This is because many of the foods that contain high levels of these vitamins and minerals come from animals – such as meat and eggs.
Indeed, the researchers found that only pea and soy milk had higher levels of magnesium, phosphorus, zinc and selenium than even cow's milk. Of these two, pea milk was the highest - with 50 per cent more phosphorus, zinc and selenium.
Plant milks are typically lower in saturated fat and calories than cow's milk and provide some of the nutritional benefits of the whole plants themselves. Plant milks are also a good option for those who have milk allergies or lactose intolerance.
Most PBBs (90.1%) and 95% of almond milks met the NOVA criteria for ultra-processed foods, because they were created from food components and contained multiple substances not used in normal cooking.
Experts compare the traditional pint of milk to trendy alternatives - and warn plant-based options are lower in carbs and sugar, but are ultra-processed and lack calcium.
Almond milk isn't full of hormones.
Even cows who aren't given rBGH still produce hormones like estrogen and progesterone, which come out in their milk. Almonds don't have udders, and there are no hormones or antibiotics in almond milk.
Before you choose a non-dairy milk
Aside from added sugars, plant milks can also contain things like carrageenan or other thickeners that can cause possible inflammation or other abdominal distress for some people. Some alternative milks are fortified with nutrients the way cow's milk is, but some aren't.
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.
Move over almond milk. Flax milk is a great nondairy option if you're looking for an anti-inflammatory boost, says Staci Small, a registered dietitian based in Indiana. The milk is made with flax oil, which is rich in an omega-3 fatty acid called alpha-linolenic acid (ALA).
A study indicates that soy milk does not include estrogen but contains phytoestrogens. These are primarily present in the three forms of isoflavones: Daidzein, Genistein, and Glycitein.
1) Soy Milk
I prefer less processed foods, so favor the brands made from whole organic beans. Soy milk is also often fortified with calcium and vitamin B12. Current research indicates that soy isoflavones lower cancer risk.
Weight gain can often be attributed to consuming excess amounts than recommended on the nutrition label, and just like anything else, non-dairy milk can only contribute to weight gain if consumed in large quantities.
Soy Milk. Soy milk has been the most popular non-dairy substitute for decades because its nutrition profile closely resembles that of cow's milk. It's the best high-protein milk alternative. Soy milk offers about 7 grams of protein per cup, compared to cow milk's 8 grams per cup.
All of the non-dairy milks are much better for the environment than cow's milk. They use less land, less water and generate lower amounts of greenhouse gases. The milk with the lowest greenhouse gas emissions is almond milk, because the trees lock up a lot of CO₂ as they grow.
Plant-based milks are generally lower in calories than cow's milk, which is part of their appeal. But calories aren't everything. Some of these beverages have less fat and fewer carbs than cow's milk, but almost all of them are also lower in protein.
Oat milk and almond milk are similar in terms of nutrition and contain roughly the same amount of calories in each serving. However, there are a few minor differences between the two beverages. For instance, almond milk is slightly higher in fat and calcium, whereas oat milk contains more carbohydrates and iron.
Oat milk is lower in fat and saturated fat than cow's milk, and this can be a selling point for those looking to reduce their fat intake.
Oat milk is also good for the gut – as eating foods that contain beta-glucan has also been linked to gut health. A study carried out in 2017 showed that oat milk's beta-glucan content does have a positive impact on overall gut health. The study concluded that it improved gut metabolism in 26 healthy people.