What is the best plant-based milk for me?

As a dietitian, going to a supermarket feels like a study tour every time. There are just so many plant based milk on the shelve. I definitely feel a little overwhelmed last time when I need to look for an alternative to my favourite plant-based milk. Here I outline all the plant-based milk I have come across and do a pros/cons of each.

different types of milk with bowls and plates of nuts.

1. Soy Milk

Soy milk has been a staple in the plant-based milk category for decades. It could either be made from whole soybean or soy protein isolate. Often they are fortified with vitamins and minerals such as calcium, vitamin B12, and vitamin D.

Pros:

Good protein source, often comparable to regular cow's milk (approximately 8g per cup).
Often fortified with essential nutrients such as calcium
Suitable for cooking, baking, and frothing for coffee.

Cons:

May have a beany flavour
Some people may be allergic or sensitive to soy, especially whole soy protein in case of IBS.
Soy protein isolate may not be suitable for some people with certain medical conditions
Some brands use added sugars, seed oil and even thickeners
Some brand of soy milk may curdle when added into coffee

2. Almond Milk

Almond milk is a popular choice due to its mild, slightly nutty flavor and lower calorie content compared to dairy and soy milk. It is made by blending almonds with water and straining the mixture.

Pros:

Naturally low in calories and fat.
Good source of vitamin E, an antioxidant that supports skin health.
Available in sweetened and unsweetened varieties.

Cons:

If you read closer to the food label, almond milk could contain as low as 2.5% of almond, with various emulsifier, sugar, minerals amongst other additives.
Low in protein, making it a less suitable option for those seeking a high-protein alternative. Although this could be useful for people who need to limit dietary protein intake.
Environmental concerns due to high water consumption in almond farming.

3. Oat Milk

Oat milk has a creamy texture and mild, naturally sweet taste. Made from whole oats and water, it is often fortified with additional nutrients.

Pros:

Naturally contains a type of fibre called beta-glucans,. Beta-glucan is useful to support heart health by lowering cholesterol together with a broad heart-smart eating habit.
Creamy texture makes it an excellent option for coffee and cooking.
Lower environmental impact compared to almond milk.

Cons:

Higher in carbohydrates compared to other plant-based milks.
May contain added sugars, depending on the brand.
Like other plant-based milk, it may contains different types of emulsifier, seed oil, food acid and flavours.

4. Coconut Milk

Coconut milk used for drinking is quite different from the canned variety intended for cooking. It is typically diluted to make it suitable for drinking.

Pros:

Pleasant, slightly tropical taste that works well in smoothies and desserts.
Generally lower in carbohydrates and protein. This could be useful for people who need to limit carbohydrate and protein intake.

Cons:

Low in protein, making it less ideal for muscle maintenance.
Higher in saturated fats than other plant-based milks.
The distinct coconut flavor may not be suitable for all recipes.
Some brands are not fortified with any calcium or vitamins at all and is literally made with coconut milk, some sort of starch (usually rice) and water. This type of coconut contribute very little nutritional value to an overall diet.

5. Rice Milk

Rice milk is made from milled rice and water, often fortified with vitamins and minerals. It has a naturally sweet taste and a light consistency.

Pros:

Hypoallergenic and suitable for those with nut, soy, or dairy allergies.
Naturally sweeter than other plant-based milks without added sugars.
Good option for those who prefer a lighter milk alternative.

Cons:

Low in protein. This could be useful for people who need to limit protein intake.
Higher in carbohydrates, which may not be suitable for those managing blood sugar levels.
May contain added oils and thickeners.

6. Pea Milk

A relative newcomer to the Australian market, pea milk is made from peas protein isolate and is known for its high protein content and creamy texture.

Pros:

High in protein, similar to soy milk.
Lower environmental impact compared to almond and rice milk.
Often fortified with calcium, vitamin B12, and vitamin D.

Cons:

Using protein isolate so technically a high processed food ingredient.
Taste may take some getting used to.
Some brands use added sugars and stabilizers.

Enough of the theory, so which one is the best?

The million dollar question. The answer is it depends on what you use the milk for. Ask yourself the following questions to help select.

Nutritional Profile, specifically protein and calcium. If you need a high-protein plant-milk, soy or pea milk are the choices with highest protein. Almond, rice, coconut and oat milks are lowest in protein. For calcium, read the nutritional panel and choose calcium content with 120 ml per 100 ml.
Taste and Texture – Preferences vary, so trying different types can help you find the one that best suits your palate and culinary needs.
Ingredients – Check labels for added sugars, thickeners, emulsifiers and seed oil (usually sunflower oil). Choose a product without added sugar when possible.
Environmental Impact – Oat and pea milks generally have lower environmental footprints compared to almond and rice milk.
Culinary Use – Some milks work better in coffee, cooking, or baking. Oat and soy milks tend to perform well in frothing and creamy applications.

A "best" plant-based milk really depends on what is important to you - ultimately depends on your dietary needs, taste preferences, and health needs. Soy milk remains a strong all-rounder for protein and nutrition, oat milk is excellent for coffee lovers, almond milk is light and refreshing, while coconut and rice milks cater to specific dietary preferences. Exploring different options will help you find the one that best fits your lifestyle.