Soy milk: Great for vegans Pros: Rich in protein and promotes a balanced diet. Cons: A beany flavor and the presence of “anti-nutrients," defined in the study as substances that reduce nutrient intake and digestion. Dietitian's take: Soy is one of the common eight allergens.
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.
“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.
Oat milk is not suitable for people with non-celiac gluten sensitivity or with celiac disease. Unflavored oat milk has the highest amount of calories and carbohydrates of plant-based milk varieties. Although the sugar is natural, oat milk is very high in carbohydrates.
Experts say that one of the most common side effects of drinking almond milk is stomach troubles—and an additive called carrageenan is likely to blame.
Some nutritional aspects of many plant-based milks are similar to cow's milk, such as sodium and potassium. But according to the American Society of Nutrition, most milk alternatives are a healthier choice when it comes to fat and calories.
Many almond milk brands these days use carrageenan, a thickening agent that has been found to cause all sorts of gastrointestinal issues (as serious as stomach ulcers) and can cause bloating for many people.
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 study analyzed nutrition labels and ingredients for 233 plant-based milk products from 23 different manufacturers and found only 28 of the beverages had as much or more protein, vitamin D and calcium as cow's milk.
If you drink more than one cup of almond milk at a time, there is a chance the calcium carbonate in the beverage can lead to constipation, especially if consumed without other foods. Calcium supplements usually contain calcium carbonate or calcium citrate.
Health benefits of plant milk
In comparison to cow's milk, unsweetened non-dairy milks generally have fewer calories, less sugar, and less fat. For these reasons, plant milks are ideal for anyone who is vegan, lactose-intolerant, allergic to milk, or watching their cholesterol intake.
Switching to dairy free food can see your energy levels soar, with many claiming they've never felt so great. This is because milk products are naturally high in the amino acid tryptophan, which promotes tiredness. Dairy is also harder to digest than other food, causing your body to use more energy.
Going dairy-free often results in more consistent digestion, AKA less bloating, gas, and cramps, and a regulated “schedule.” Avoid hormones and antibiotics.
Commercial almond milk contains carrageenan as a stabilizer and thickening agent that can cause stomach cramps and other issues.
It Doesn't Cause Inflammation
Assuming you don't have an issue with nuts, almond milk does not cause this same inflammation. It is fairly soothing to the intestines, and in most cases, does not cause the consumer any negative digestive side effects.
Soy can cause some mild stomach and intestinal side effects such as constipation, bloating, and nausea. It can also cause allergic reactions involving rash, itching, and breathing problems in some people.
Among the unhealthiest: Banana milk. Super high in sugar, carbs and calories, without very much fiber and protein. Outstanding flavor: Oat milk. Creamy texture, combined with a sweet, rich but mild taste give it the perfect flavor profile.
If we are handing out superlatives, soy milk is highest in protein, coconut contains high amounts of fat and oat milk is high in carbs. Banana milk gets its natural sweetness from (yup) banana, and cashew milk boasts a ton of creaminess, but remains low in fat.
Which is Better for Health? Reduced-fat milk and skim milk have fewer calories and higher amounts of vitamins than whole milk (thanks to fortification). They also have less saturated fat, which has been shown in studies to raise your "bad" cholesterol and put you at a higher risk for heart disease.
Almond milk's alkaline pH can help neutralize stomach acid and prevent acid reflux symptoms. Many people also find almond milk to be a helpful alternative to dairy milk, as lactose intolerance can sometimes contribute to acid reflux.
According to this guide, almond, hemp, and coconut milks may work for people with IBS. Just pay attention to your serving size. You may also want to try kefir. The fermentation process lowers lactose to a better level for those with IBS and lactose intolerance.