How to Pick a Plant-Based Milk
How to Pick a Plant-Based Milk
Contributed by Sue Moores, M.S., R.D., Kowalski's Nutritionist.
When it comes to plant-based milks, you have options and plenty of them. Which one should you choose? It depends.
If you're using plant-based milk as a recipe ingredient or an add-in to your morning coffee, then any choice is great – with one footnote: The flavor and characteristics of the milk may influence how your recipe turns out. This consideration is especially important when the food’s flavor comes predominately from the flavor of the milk.
However, if you consistently drink plant-based milks or use them in larger quantities than the occasional recipe ingredient or "creamer," you will want to dig in a little deeper to learn more about their nutritional content. That can help you decide which drink to pick.
Cow's milk is filled with good nutrition. It contains protein, calcium, vitamin A, B vitamins (including B12), potassium, magnesium and vitamin D. Those are big shoes to fill for milks made from nuts, seeds, grains or beans, which are the base ingredients used in plant-based milks.
Consider these attributes when picking a contender:
Taste
Each type of milk has a distinctive taste, and many have different textures. Do some taste testing to find your favorite(s). Tip: Coffee shops may be able to give you a sample of certain varieties.
Added Sugar
Cow's milk has 12 grams of sugar per cup, but as a natural sugar (lactose), it is metabolized more slowly than added (refined) sugars and has less impact on your blood sugar levels. Choose plant-based milks with less than 10 grams added sugar per 1-cup serving. Many flavored milks contain extra sugar, but so too can plain varieties. Check the Nutrition Facts panel for the details.
Fat
Hold the line at 2 grams of saturated fat or less per serving. Coconut milk is the only plant-based milk where saturated fat can be an issue. If you choose coconut milk, find other places in your diet to reduce the amount of saturated fat you consume. Too much saturated fat is contrary to heart and brain health.
Protein
Most of us get plenty of protein without relying on milk to support our needs. However, if you're vegan or vegetarian, review your food choices to see if you are getting around 50-60 grams of protein a day (on average). If not, a pea- or soy-based milk is your best bet for filling a protein gap. Almond, oat, rice and coconut milks have little protein.
Vitamins and Minerals
- Calcium and vitamin D. Many plant-based milks are fortified with these nutrients. They are key nutrients you may not get when you limit certain dairy foods. They are essential for building and retaining bone density and strength. Seek out a plant-based milk supplying 20% of both calcium and vitamin D.
- Vitamin B12. If you're vegan, select a milk containing 50% or more of this vitamin, as it can be difficult to get if you don't eat meat, fish, eggs or dairy.
- Vitamin A and potassium. These nutrients are easily found in fruits and vegetables, particularly orange and dark green produce. Enjoy them to meet your needs.
- Riboflavin. Vitamin B2 (riboflavin) is also plentiful in green vegetables as well as grains and fortified cereals.
- Magnesium. It too is found in greens, grains and cereals as well as beans, nuts and seeds.
*If younger children drink plant-based milks in place of cow's milk, more nutrition planning is needed to ensure they are getting enough of the key nutrients mentioned here.
One last note:
Plant-based milks contain gums to help deliver a creamy texture and keep a milk's ingredients blended or emulsified. For some people, gums can cause digestive upsets. Carrageenan, a type of gum made from seaweed, may cause inflammation. A recent study suggests xanthan gum may negatively affect the health of your microbiome, the collection of micro-organisms in your gut. Your microbiome influences how you digest and absorb foods, nutrients and calories; the strength of your immune system; your brain health and so much more.
References:
- Drewnowski A, Henry CJ, Dwyer JT. "Proposed nutrient standards for plant-based beverages intended as milk alternatives." Frontiers in Nutrition. 2021; 8: 761442.
- Bodnar LM, Jimenez EY, Baker SS. "Plant-based beverages in the diets of infants and young children." JAMA Pediatrics. 2021 Jun 1; 175(6): 555–556.
- Borsani B, De Santis R, Perico V, et al. "The role of carrageenan in inflammatory bowel diseases and allergic reactions: where do we stand?" Nutrients. 2021 Oct; 13(10): 3402.
- Ostrowski MP, La Rosa SL, Kunath BJ, et al. "Mechanistic insights into consumption of the food additive xanthan gum by the human gut microbiota." Nature Microbiology. 2022; 7: 556-69.
