My Plant Milk Picks

Plant-based alternatives to cow's milk have been growing in popularity for a while now, and the main benefit of this trend is that there’s something for everyone. Whether you’re lactose-free, vegan, vegetarian, or allergic to tree nuts, soy, or coconut, most grocery stores will have you covered in 2020. But how are you supposed to navigate the growing non-dairy aisle? And are these milk alternatives any healthier than cow's milk?

When it comes to nutrients, commercially available versions of nut, seed, and legume-based milks contain varying amounts of protein and fibre, since they’re made by blending the predominant ingredient with water.

Consuming fewer calories can be a good thing if you're guzzling iced coffee with unsweetened almond milk all day, but maybe less desirable if you're looking for a nutritious addition to your morning bowl of porridge. Many of these alternative milks also cost more than dairy milk but are worth it as far as I’m concerned. Especially, because you won't be consuming a cow’s breast milk intended only for its calf’s consumption. Not to mention, you won’t be supporting the barbaric dairy industry.

So, what are the best Plant milks? And who decides? In this case, it will be me or at least I will be listing the top ten according to yours truly.

1. Almond Milk

For me, Almond Milk is hands down the number 1 plant milk. It’s the first plant milk I ever tried and I’ve been hooked ever since. It has a pleasant, nutty flavour and creamy texture, similar to cows' milk. It's nutritious and tastes great with tea and coffee.

Most commercial almond milks range between 35-90 calories per cup and there are tons of blends and unsweetened versions to choose from. They’re predominately made from almonds and water, plus other emulsifiers and fortifying nutrients. The low protein content is something to keep in mind if you’re using almond milk as a dairy swap in smoothies— if you’re trying to grow those muscles, consider adding a nut butter to your smoothie.

TADHG’S PICK: Alpro Unsweetened Almond Milk

2. OAT MILK

Oat Milk comes a close second to almond milk. Packed full of fibre, plant-based protein, B vitamins, and minerals. Also, it tastes great coffee! Especially flat whites.

Without doubt the trendiest blend of the bunch, oat milk is a creamy, lightly flavoured addition to coffee, tea, cereal or a homemade smoothie. Unlike most of the other plant milks, oat milk contains fibre, which may make it more filling than other plant milks.

All the calorie counters out there should be aware, that it also has slightly more calories than unsweetened almond milk, which can add up if you swig it frequently.

TADHG’S PICK: The Original Oatly Oat Milk

3. Coconut Milk

Not the most popular nut milk but one of my favourites, it has amazing benefits. Coconut milk aids in weight loss contains antioxidants, rich in electrolytes, strengthens the immune system, and promotes healthy and skin. I could go on….

Coconut milk is made from water and coconut cream, so it has a tropical taste compared to other plant-based milks. Nutritionally, coconut milk is higher in fat and lower in carbohydrates than nut- or grain-based milks. The creamy consistency and fat content help boost satiety, so you’re likely to use less of it — especially if you’re adding it to coffee and tea.

TADHG’S PICK: Alpro Coconut Original

4. Soy

Arguably the OG milk substitute soybean is also known as the incredible, edible bean. With all nine essential amino acids, soy milk is rich in protein and is balanced in fats and carbs

Soy milk is the most nutritionally similar to dairy milk, unsweetened soy packs about 80 calories per cup with 8g plant-based protein from soybeans. Soy milk is made by soaking and blending these little beans and straining out the leftover pulp before consuming. Filled with antioxidants and fibre, soy alternatives, are often super nutritious and provide key polyunsaturated fats.

TADHG’S PICK: Silk Organic Unsweetened

5. Cashew Milk

Cashew milk contains healthy fats, protein, and a variety of vitamins and minerals. Cashews are loaded with copper. Therefore, milk derived from these nuts is rich in this mineral as well. Consuming copper-rich foods will boost your body’s natural production of collagen and keep your skin looking healthy and young.

Cashew milk is particularly tasty in tea or homemade tea lattes. Try it with matcha for a little midday boost of L-theanine, a compound found in matcha which is linked to cognition and focus. Cashew milk is made the same way as almond milk and is similar in nutritional composition, ranging from around 40-50 calories per cup. The real difference between cashew and almond milk? The flavour!

TADHG’S PICK: Alpro Cashew Original

6. Peanut Milk

A rising star in the world of nut milks and certainly one of the most nutritious. It's a good source of vitamin E, has a high amount of magnesium and vitamin B-6, and is packed with heart-healthy unsaturated fats.

Peanuts are quite possibly the crown jewel of foods since they're good for both you and the planet. They have a similar taste and nutrient profile as tree nuts (almonds, walnuts, cashews, and hazelnuts), but these legumes grow underground and use way less water. The best thing about peanut-based products is they're often more cost-effective than other dairy alternatives and are higher in protein.

TADHG’S PICK: Rude Health Peanut Drink

7. Flax Milk

Most store-bought versions are made from a combination of water, flaxseed oil, and pea protein, which makes it similar in nutrient composition to pea milk. The alpha-linolenic acid found in flax also helps support immunity and has been linked to reducing the risk of heart disease.

Flaxseeds are tiny, brownish shiny seeds that can be consumed raw or roasted and consumed in combination with other seeds and nuts. Flaxseeds can be added to trail mixes, desserts and drinks, and can also be turned into flours to create gluten-free goodies. Now even non-dairy milk derived from flaxseeds has also gained popularity.

TADHG’S PICK: Good Karma Flax milk Unsweetened

8. Rice Milk

Rice Milk contains more manganese and selenium than any other alternatives. These are powerful antioxidants that help protect you from all kinds of infections and cancers. Drinking Rice Milk can also give your immune system a boost.

Rice milk is made by blending rice with water. It's often lower in calories than other milk alternatives in its unsweetened form, but since the flavour is very mild, most versions contain added sugar. You may be better off with an alternative grain blend unless you’re avoiding nuts, seeds, or legumes because of an allergy.

TADHG’S PICK: RICE DREAM Enriched Original Unsweetened Organic Rice Drink

9. Hemp Milk

Out of all of the hemp products currently on the market, hemp milk is a solid choice from a nutritional point of view. It’s made by blending hulled hemp seeds with water, and packs magnesium, calcium, and vitamin D, depending on fortification. You'll also get omega-3 and omega-6 fatty acids — essential nutrients for your immune system and cognition. However, there’s very little fibre in hemp milk compared to ones made from other seeds. The main objection to hemp milk is the taste: Its ultra-nutty flavour can be bitter to some, especially if you’re used to the sweeter notes of other plant-based alternatives.

Hemp is also used to produce marijuana. However, hemp milk and other products made from hemp seeds do not cause mind-altering effects like marijuana and only contain trace amounts of the psychoactive compound tetrahydrocannabinol (THC)

TADHG’S PICK: Pacific Foods Unsweetened Hemp Milk

10. Pea Milk

A new kid on the block in the world of plant-based milks, pea milk is made from pea protein isolate, water, and other emulsifiers like algal oil, sunflower oil, and guar and gellan gums. It's as creamy as soy with a slightly less nutty taste for 70 calories per cup. The use of algal oil provides DHA, a key omega-3 fatty acid that's linked to immunity, heart health, and cognition.

In all honesty, I've only had the pleasure of tasting Pea Milk the one time. It’s sweet to the taste and has a slightly metallic aftertaste. Much like eating an actual pea, I find. Tastes great in tea its natural sweetness means you don’t need that extra spoonful of sugar.

TADHG’S PICK: Ripple Unsweetened Pea Milk (The only one I’ve had)