Which Of These Plant-Based Milks Is The Best For Your Health?

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As a vegan, you likely consume your fair share of plant-based milks. But have you ever stopped and wondered which one is actually the best from a health perspective? Well, I don’t think I have so I thought I might as well get us started!

Soy, oat, almond, and coconut milk are, of course, among the popular choices. Each of these plant-based milks brings its own set of nutritional benefits. In this article, I’ll run you through all the pros and cons of each milk option and you can decide which one is best for you!

Pros and Cons of Soy Milk

When you’re considering soy milk, there’s a mix of benefits and drawbacks. On the pro side, soy milk is nutrient-rich: it’s a good source of protein, comparable to cow’s milk, but without antibiotics, and often enriched with vitamins and minerals like B12 and calcium. Antioxidants are another key perk, according to research indicating soy milk has a high antioxidant capacity, which can benefit your health by combatting oxidative stress in your body (source).

On the con side, soybeans used in commercial soy milk production may be genetically modified (GMO), a fact that might not sit well if you’re aiming for a non-GMO diet. However, organic options do exist for those looking to avoid genetically modified ingredients.

Finally, the taste of soy milk may be a deciding factor; it has a distinctive flavor that some find pleasant, while others might need time to acquire a taste for it. Though, if you’re allergic to soy, it’s clear that soy milk isn’t the right choice for you. Always check the labels for additives or sweeteners if you’re watching your sugar intake, as flavored or sweetened soy milk varieties may contain added sugars.

Pros and Cons of Oat Milk

When you reach for oat milk, you’re getting a beverage that’s naturally sweeter and thicker compared to other milk alternatives. This creaminess makes it a favorite for your coffee or cereal. Oat milk is a solid choice for those avoiding dairy or nuts, plus it’s low in allergens and doesn’t require a massive amount of water to produce, unlike almond milk.

On the nutritional side, oat milk has a decent fiber content, including beta-glucans which are great for your heart. Manufacturers often enrich it with calcium, vitamin A, and vitamin D to parallel dairy milk. If you grab a fortified one, you’re supporting your bone health without a cow in sight.

However, oat milk can be heavy in the carbs department, so if you’re watching your carbs or managing conditions like diabetes, you’ll need to consider its carbohydrate content. It’s also worth noting that many brands sweeten their oat milk, which can sneak extra sugar into your diet.

Looking at proteins, oat milk falls short compared to soy or dairy milk, meaning you might need to find protein elsewhere. And if you’re a gluten-sensitive individual, tread carefully; unless it’s explicitly labeled gluten-free, oat milk can contain traces of gluten.

Remember to scan those nutrition labels, because, like any processed product, the healthiness quotient of oat milk depends on what else is in the carton besides oats and water. Keep an eye out for additives and oils, which companies sometimes add for more texture but can add unwanted extras to your diet, too.

Pros and Cons of Almond Milk

Almond milk is low in calories which can be a bonus if you’re monitoring your calorie intake. Another plus is the absence of cholesterol in almond milk, making it a heart-friendly option. It’s also a source of vitamin E, an antioxidant shown to potentially lower the risk of serious health issues, including certain cancers and heart disease, as reported in a publication on non-dairy milk alternatives (source).

On the downside, almond milk is naturally low in protein, which is a disadvantage when you’re comparing it to soy milk. You’re getting significantly less protein per serving, a concern if almond milk is your primary milk replacement.

There are environmental concerns too, as almond farming requires a lot of water, and much of the almond crop comes from drought-prone regions. Furthermore, most almond milk on the market contains added sugar unless you specifically seek out unsweetened versions, and this can be a detractor from its health benefits.

Remember, if you have a nut allergy, almond milk is off the table for you. Almond milk could also interact with certain medications due to its naturally high manganese content, so always check with your healthcare provider if this might be an issue for you.

Pros and Cons of Coconut Milk

Coconut milk is a nutritious option that boasts a high content of medium-chain fatty acids (MCFAs), which are processed by the body in a manner that may aid in weight management. Apart from its health benefits, coconut milk also offers a creamy texture and exotic tropical flavor, adding a unique and enjoyable taste to various meals and beverages.

It does have some drawbacks to consider. It contains a higher amount of saturated fats when compared to other plant-based milks, which has led the American Heart Association to recommend moderating its intake for the sake of heart health.

Additionally, coconut milk falls short in protein content, especially when measured against soy milk, which could be a concern for those who rely on their diet for muscle repair and overall health. It’s also worth noting that coconut milk is relatively high in calories, so those who are keeping an eye on their calorie consumption should be mindful of their portion sizes.

Who Is the Winner?

When you’re choosing between soy, oat, almond, or coconut milk, it’s not just a matter of taste—each has its unique health benefits.

If you’re seeking a protein punch, soy milk is your go-to, as it contains about 7 grams of protein per cup. It’s also a good source of potassium and essential fatty acids.

Oat milk is a top contender for heart health. Rich in beta-glucans, oat milk helps in managing cholesterol levels. It’s also higher in calories and carbohydrates, making it a good energy source but something to watch if you’re managing your carb intake.

Almond milk is low in calories and fat, which could be beneficial if you’re monitoring your weight. However, it’s not a protein powerhouse, and some brands add sugar, so check the labels. Almonds are also water-intensive to grow; environmentally, it might not be the gold standard.

Coconut milk is rich in medium-chain triglycerides (MCTs), which your body can use for immediate energy. However, it’s higher in saturated fat and may not be the best if you’re keeping an eye on heart health.

Ultimately, no single option takes the crown—it depends on your dietary needs and concerns.

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.