Plant-based milk alternatives, including soy, almond, and cashew milk, have been available for many years. However, the market for these non-dairy options has expanded significantly, offering more choices than ever before for individuals with dietary restrictions or specific nutritional goals [1]. While they offer a range of nutritional profiles, it is critical to understand that “Not all plant milks are created equal,” as noted by nutrition experts. Reading the label is essential because products may contain additional oils, sugar, salt, or stabilisers. If you have specific dietary needs, such as a nut allergy or diabetes, you will find that some of the newer varieties are a better choice than others.
Understanding the Diversity of Plant-Based Milks
This section explores the unique nutritional aspects and best uses of several popular and emerging plant-based milk varieties.
1. Oat Milk
Oat milk is a popular choice for those with dairy or nut allergies, as well as for individuals requiring a lactose-free option. It is typically lower in protein compared to soy or pea milk. A key nutritional component of oats is beta-glucan, a soluble fibre associated with supporting cardiovascular health by helping to manage cholesterol levels [3]. This fibre may also contribute to healthy digestion.
- Nutritional Focus: Oats naturally contain elements like potassium, which assists in maintaining blood pressure, and iron, which is crucial for preventing anaemia [3].
- Fortification: Many commercial oat milks are fortified with essential nutrients like Vitamin D, Calcium, and Vitamin B12, which are often lacking in a strict vegan diet.
- Use: Oat milk’s natural creaminess makes it highly versatile for use in warm beverages (tea, coffee), smoothies, and pouring over cereal. Most commercial oat milks are also certified gluten-free, making them safe for individuals with celiac disease.
2. Hemp Seed Milk
Hemp milk is made from shelled hemp seeds, often combined with water and occasionally other components like oats. It offers a unique set of advantages.
- Nutritional Focus: Hemp seeds contain the amino acid arginine, which is a precursor to nitric oxide and may contribute to the relaxation of blood vessels, potentially supporting healthy blood pressure [4]. Hemp milk also contains beneficial omega fatty acids.
- Use: It is naturally rich and creamy with a slightly nutty flavour. Due to its texture, it is an excellent choice for lattes, cappuccinos, and smoothies. It can also be incorporated into savoury recipes like slow-cooker dishes.
3. Hazelnut Milk
Hazelnut beverages are favoured for their distinct, rich nutty flavour.
- Nutritional Focus: High-quality hazelnut milk may have a higher concentration of hazelnuts, resulting in a higher fat content, which is primarily composed of heart-healthy monounsaturated fats. As hazelnut milk is not always heavily fortified, consumers should check the label, as nutrient levels for calcium, Vitamin D, and iron can be low [1].
- Use: Its flavour profile makes it a delicious addition to puddings, pastries, coffee, and smoothies.
4. Sesame Milk
For those who need to avoid both dairy and common tree nuts, sesame milk is a promising alternative. It has a mild, roasted, and slightly nutty taste, despite being nut-free.
- Nutritional Focus: Sesame milk is often lightly fortified. For example, some brands provide up to half of the daily value for Vitamin D and 10% of the daily value for calcium per serving. Some formulations also include pea protein to boost the protein content.
- Use: It can be used cup-for-cup in most applications, including cereal and baking. Some products are made with black sesame seeds, which contain a high concentration of antioxidants [2].
5. Banana Milk
As it is not derived from nuts, banana milk is a safe option for individuals with tree nut allergies. Its nutritional composition is highly dependent on its base, which can range from soybeans to sunflower seed butter or oat flour.
- Nutritional Focus: One cup of a fortified banana milk product may provide approximately 1 gram of protein and 1 gram of fibre, along with significant percentages of the daily value for fortified vitamins (e.g., Vitamin A, B12, and D) [2].
- Use: It can be substituted cup-for-cup in smoothies, cereal, and baked goods. Note that banana milk can be naturally sweeter than other varieties; this should be considered when using it in savoury dishes.
6. Pistachio Milk
Pistachio milk, once primarily available as a paste, is now widely offered in ready-to-drink formats.
- Nutritional Focus: Unsweetened varieties are generally low in calories. A standard unsweetened cup often contains about 100 calories, 4 grams of protein, and 2 grams of fibre. Because certain brands can be found with only a few simple components and no added sugar, this milk can be a suitable option for individuals managing diabetes or following a low-carbohydrate lifestyle [2].
- Use: It is excellent on its own or as a neutral-tasting replacement for dairy milk in quick bread, muffins, and smoothies.
7. Flaxseed Milk
Flaxseed milk is a seed-based, nut-free option that retains a pleasant, nutty flavour. It is made from flaxseeds, water, and often a stabilizer.
- Nutritional Focus: Flaxseeds are a natural source of fibre, protein, and alpha-linolenic acid (ALA), an omega-3 fatty acid [2]. The nutritional value of the milk varies; unsweetened versions are low in sugar, but sweetened varieties can contain 70 to 120 calories per cup.
- Use: Its neutral flavour makes it easy to integrate into a smoothie or a cup of coffee.
Conclusion
Plant-based milk alternatives offer diverse nutrient profiles that can effectively complement a balanced diet, whether you are seeking a nut-free choice, aiming to boost your intake of protein or healthy fats, or simply avoiding dairy [1]. However, their nutritional value is not uniform, and the difference between brands can be significant. Always read nutrition labels carefully to ensure your choice aligns with your specific dietary goals, paying close attention to added sugars, sodium, preservatives, and allergen warnings. Choosing fortified varieties is a proactive step to help ensure you meet essential nutrient needs while maintaining a dairy-free lifestyle.
Frequently Asked Questions (FAQs)
Which plant milk is the best for people with nut allergies?
Oat, banana, sesame, and flaxseed milk are generally excellent options for those with nut allergies as they are typically nut-free and well-tolerated. Always verify the specific brand’s allergen warning label.
Can plant-based milk be used in coffee and tea?
Yes, many plant milks, particularly oat, hemp, and some pistachio varieties, are formulated to be heat-stable and work very well in hot beverages, providing a creamy texture similar to dairy.
Is plant milk fortified with nutrients?
Many, but not all, plant milks are fortified with key nutrients like calcium, Vitamin D, and Vitamin B12. Checking the nutrient label is the only way to confirm this, as fortification varies significantly by brand and type.
Is unsweetened flaxseed milk suitable for a low-carb diet?
Yes, unsweetened flaxseed milk is typically a suitable option for low-carb or ketogenic diets due to its naturally low sugar and carbohydrate content compared to many other varieties.
References
[1] Aydar, E. F., Tutuncu, S., & Ozcelik, B. (2020). Plant-based milk substitutes: Bioactive compounds, conventional and novel processes, bioavailability studies, and health effects. Journal of Functional Foods, 70(103975), 103975. https://doi.org/10.1016/j.jff.2020.103975
[2] Ramsing, R., Santo, R., Kim, B. F., Altema-Johnson, D., Wooden, A., Chang, K. B., Semba, R. D., & Love, D. C. (2023). Dairy and plant-based milks: Implications for nutrition and planetary health. Current Environmental Health Reports, 10(3), 291–302. https://doi.org/10.1007/s40572-023-00400-z
[3] Paudel, D., Dhungana, B., Caffe, M., & Krishnan, P. (2021). A review of health-beneficial properties of oats. Foods, 10(11), 2591. https://doi.org/10.3390/foods10112591
[4] Beşir, A., Awad, N., & Mortaş, M. (2019). A Plant-based milk type: Hemp seed milk. Akademik Gıda, 20(2), 170-181. https://dergipark.org.tr/en/pub/akademik-gida/issue/71469/1149875
Leave a Reply