Alternative Milk: What are the Healthiest Options?
Are you confused when you order a latte and there are 5 alternative milks you can choose from? Are you not dairy intolerant but want to drink less milk and don’t know which option is healthiest? Then this is for you…
In recent years, the “dairy” aisle has expanded beyond traditional cow's milk to include an enormous range of alternative options, catering to various dietary preferences and nutritional needs. From almond to pea milk, each milk option has a unique flavor, texture, and nutritional profile and its generally impossible to understand which one is best for you. I want to help you move the noise and decode the milks on offer and help you understand the alternatives. Most of us do think about nutritional content but its not just nutritional content that matters, it’s also about which option is the least processed, which one has emulsifiers, additives, seed oils and stabilizers. In addition, some milks even spike your blood sugar which causes aging and hormonal imbalance so its important know how to navigate the options to find what best suits your body by being informed, trying different options out and then listening to your body’s natural cues on what works for it.
1. Dairy Milk:
Calories: Approximately 80-150 calories per cup (depending on fat content)
Protein: Around 8 grams per cup
Sugar: Contains naturally occurring lactose, around 12 grams per cup
Traditional dairy milk, derived from cows, has long been a staple in many households. It's a rich source of calcium, protein, and vitamins A and D. However, it also contains lactose, a natural sugar found in milk, which can be problematic for individuals with lactose intolerance or dairy sensitivities. While dairy milk provides essential nutrients, it's essential to consider alternative options if you're lactose intolerant or looking to reduce your dairy intake. If you have no lactose intolerance problems, full fat organic dairy milk is an amazing choice for nutritional content and has come back “in-style” for its amazing nutritional benefits. Just remember to listen to your body’s signs and symptoms after you consume it (acne, indigestion, mild gas or bloating) to know whether it approves or rejects this type of milk. In addition, if you find that you have a hormonal imbalance try to avoid too much dairy because dairy cows are pregnant for a significant part of the time that they are milked meaning that estrogens from the cows are then transferred into the dairy milk.
2. Lactose-Free Milk:
Calories: Approximately 90-150 calories per cup (depending on fat content)
Protein: Similar to dairy milk, around 8 grams per cup
Sugar: Virtually no lactose, so sugar content is typically minimal
Lactose-free milk is essentially dairy milk with the lactose enzyme broken down, making it easier to digest for those with lactose intolerance. It retains the nutritional benefits of dairy milk, including calcium, protein, and vitamins, without causing digestive discomfort. This option offers a convenient solution for individuals who enjoy the taste of dairy milk but struggle with lactose intolerance. Lactose-free milk is still dairy milk but only the lactose protein has been altered so for people who have a dairy intolerance this really does not address the problem because the milk is still made from dairy. For those individuals, I would suggest an alternative milk rather than lactose free milk.
3. Almond Milk:
Calories: Approximately 30-60 calories per cup (depending on brand and added sweeteners)
Protein: Typically lower than dairy milk, around 1 gram per cup
Sugar: Unsweetened varieties have minimal sugar, around 0-1 gram per cup
Almond milk has surged in popularity due to its creamy texture and nutty flavor. Made from ground almonds and water, it's naturally lactose-free and low in calories, making it an excellent option for those watching their weight and looking for a protein rich option. Almond milk is also a good source of vitamin E and contains no cholesterol or saturated fat. However, it's lower in protein compared to dairy milk, yet higher in protein compared to oat or rice milk. Another benefit is that almond milk produces less of a blood sugar spike due to minimal sugar and carb content. Avoid almond milk with any stabilizers or emulsifiers. In Switzerland or France, I recommend the brand Le Bio Pour Tous, find them here.
4. Oat Milk:
Calories: Approximately 100-120 calories per cup (depending on brand and added ingredients)
Protein: Typically around 2-4 grams per cup
Sugar: Unsweetened varieties have minimal sugar, around 0-2 grams per cup
Oat milk, crafted from oats and water, has gained traction for its mild, slightly sweet taste and creamy consistency. It's naturally free of lactose, nuts, and soy, making it a suitable option for individuals with various dietary restrictions. Oat milk is also rich in fiber, providing a hearty dose of beta-glucans, which may help lower cholesterol levels and promote heart health. However, oat milk also typically is not gluten-free despite the cartons stating gluten-free because most are processed in gluten-containing environments. In addition, oats are highly processed grains which are then further processed and refined to create oat milk which makes me very apprehensive about them. Also, oat milk spikes your blood sugar (thanks @GlucoseGoddess for the research on this here) which is not great for those looking to have stable hormones and energy levels throughout the day.
5. Pea Milk:
Calories: Approximately 70-100 calories per cup (depending on brand and added ingredients)
Protein: Similar to dairy milk, around 8 grams per cup
Sugar: Unsweetened varieties have minimal sugar, around 0-2 grams per cup
Pea milk, made from yellow peas, is a rising star in the world of plant-based milk alternatives. Yellow peas are considered a legumes which means for those with IBS or working on incorporating a low FODMAP diet it is important to avoid this type of ingredient. Otherwise, pea milk boasts a decent nutritional profile, offering a similar protein content to dairy milk while being free of lactose, nuts, soy, and gluten. Pea milk also contains essential amino acids because it is often fortified with vitamins and minerals, making it a nutrient-dense choice for vegans and those seeking a sustainable milk option. However, some pea milks have additional emulsifiers, stabilizers and even oat oil to give it that creamy, foamy texture because peas are low fat on their own. Emulsifiers and stabilizers are extremely gut-irritating so I would highly advise when possible to avoid this especially if its something you drink every day. Occasional lattes from your local shop are great with any milk of your choice but when starting your day at-home, try to avoid anything with additives.
6. Cashew Milk:
Calories: Approximately 25-50 calories per cup (depending on brand and added ingredients)
Protein: Typically lower than dairy milk, around 1 gram per cup
Sugar: Unsweetened varieties have minimal sugar, around 0-1 gram per cup
Cashew milk, crafted from cashew nuts and water, offers a creamy texture and mild flavor profile. It's naturally lactose-free and has a creamy texture with less additives usually due to its natural thickeners. Cashew milk also provides healthy fats, including monounsaturated fats, which may help support heart health when consumed as part of a balanced diet. In Europe, cashew milk is generally harder to find because there is less demand for alternative nut milk choices hence it has been less likely to be produced into a nut milk. However, if you love the taste of cashew milk (and don’t mind the expensive price of cashews) I would suggest to get an at-home alternative milk maker like the one here.
7. Coconut Milk:
Calories: Approximately 45-55 calories per cup (depending on brand and added ingredients)
Protein: Typically lower than dairy milk, around 0-1 gram per cup
Sugar: Unsweetened varieties have minimal sugar, around 0-1 gram per cup
Coconut milk, extracted from the flesh of mature coconuts, offers a rich and creamy texture with a subtle tropical flavor. It's naturally lactose-free and contains medium-chain triglycerides (MCTs), which are believed to provide various health benefits, including improved brain function and weight management. However, coconut milk is lower in protein, so it's essential to incorporate other protein sources into your diet.
8. Rice Milk:
Calories: Approximately 90-120 calories per cup (depending on brand and added ingredients)
Protein: Typically lower than dairy milk, around 0-1 gram per cup
Sugar: Unsweetened varieties have minimal sugar, around 0-1 gram per cup
Rice milk, made from milled rice and water, offers a mild and slightly sweet taste, making it a popular choice for individuals with allergies or sensitivities to nuts, soy, and gluten. It's naturally lactose-free and cholesterol-free, making it suitable for those with specific dietary restrictions. Rice milk is also low in fat and contains essential nutrients such as calcium and vitamin D. It is slightly higher in carbs and calories though so if you drink a few large lattes a day and are aiming to lose weight or balance hormones pay attention to the carb and calorie content in your milk as it can also spike blood sugar without you noticing putting you on an energy roller coaster all day.
9. Soy Milk:
Calories: Approximately 80-120 calories per cup (depending on brand and added ingredients)
Protein: Comparable to dairy milk, around 7-8 grams per cup
Sugar: Unsweetened varieties have minimal sugar, around 1-2 grams per cup
Soy milk, made from soybeans and water, is one of the oldest and most widely consumed milk alternatives. It offers a creamy texture and a mild, slightly nutty flavor. Soy milk is a complete protein, meaning it contains all nine essential amino acids necessary for human health. It's also naturally lactose-free and cholesterol-free, making it suitable for individuals with lactose intolerance or those following a plant-based diet. Additionally, soy milk is fortified with vitamins and minerals, including calcium and vitamin D. However, soy milk is also high in estrogens because soy contains naturally occuring estrogen, if you are looking to balance your hormones I would avoid soy milk every day as it could add to the hormonal imbalance you are already facing by adding new estrogen to the body.
Blood Sugar Impact:
While dairy milk contains naturally occurring lactose, which may affect blood sugar levels in some individuals, the impact varies depending on factors such as portion size and individual tolerance. Additionally, flavored or sweetened versions of milk alternatives may contain added sugars, emulsifiers, stabilizers and other additives or colorants which can lead to a more significant inflammatory response or spike in blood sugar levels. It's advisable to opt for unsweetened varieties and read the labels when buying your nut-based milk, and if your body allows it incorporate multiple options that support your dietary goals.
In the diverse landscape of milk alternatives, there's no one-size-fits-all solution. Whether you prefer the creamy texture of almond milk, the richness of oat milk, or the protein power of pea milk, the key is to choose options that align with your taste preferences, dietary needs, body’s cues and health goals. While almond milk may be my personal favorite for its versatility and flavor, I encourage you to explore the Milky Way of milk alternatives and discover what works best for your body.
