There’s no doubt there has been a growing popularity of plant-based milks. In the past, the main driver for dairy alternatives was a milk allergy or lactose intolerance. Now, with attention on meat alternatives, even milk-drinkers are leaning toward plant-based options.
Despite their recent explosion into the mainstream, plant-based milks have been around for thousands of years, with soy milk being prepared in China since 1365 and almond milk in the Middle East since the 13th century. These plant-based alternatives are typically made by soaking the legume, nut, grain or other main ingredient and then pressing and straining the liquid, or ‘milk.’ Like plant-based meat, plant-based milk requires a whole lot of processing. In order to get the consistency of milk, a lot of plant-based milk options need some kind of fat such as oil mixed in. Cow’s milk is naturally rich in protein, calcium, potassium and B vitamins, and is often fortified with vitamin A and vitamin D. While many plant-based milks are enriched with many of the nutrients found in cow’s milk, not all are.
Almond Milk
Almond milk is one of the most popular plant-based milks currently on the market. Almond milk has a soft and creamy texture with a delicately nutty flavor and is naturally high in fat, vitamin E, calcium and potassium, while being low in calories. Most almond milk brands further fortify it with calcium, more protein and vitamins A and D, giving it a nutritional profile that isn’t that far off from cow’s milk. Unfortunately, because almonds require a lot of water to grow, almond farming is damaging to the environment.
When baking, substituting cow’s milk for almond milk should be avoided. Almond milk has the high-fat content to act as a good substitute in most recipes, but it will result in a less desirable flavor as well as a less fluffy texture compared to dairy. However, when it comes to smoothies and milkshakes, it’s one of the best choices you can use, as it nails the creamy consistency.
Soy Milk
While still being rich and creamy like cow’s milk, soy milk is high in protein, low in calories, rich in several vitamins and minerals, and is naturally full of antioxidants. Soy milk is produced from soybeans using a water extraction process, though soy farming can also be harmful to the environment. It may be sweetened, unsweetened or flavored, and it usually contains a thickener or stabilizer. Soy milk is sweet and is interchangeable with cow’s milk. It can be used as a 1:1 substitute for milk on any occasion, from making butter to baking–really, any type of cooking.
Oat Milk
Made from whole oats and water, oat milk tastes a lot like a less intense version of oatmeal with a creamy texture and an earthy and nutty flavor. Many of the nutrients from the oats remain in the milk, but it is also further fortified with nutrients and vitamins to boost its nutritional profile along with sugar or flavorings sometimes added as well. Like cow’s milk, unsweetened oat milk tastes naturally sweet and can be used to replace cow’s milk in many recipes. However, oat milk doesn’t have the neutrality of cow’s milk, so in certain dishes, it imparts an earthy flavor. With its creamy consistency, oat milk works well in smoothies and coffee.
Coconut Milk
Coconut milk comes from the white flesh of mature brown coconuts and has a thick consistency and a rich, creamy texture. Coconut milk contains a lot of calories and saturated fats, but it can also provide essential vitamins and nutrients such as vitamin C and iron. Thai and other Southeast Asian cuisines commonly use coconut milk, and it is also popular in Hawaii, India and certain South American and Caribbean countries.
Canned coconut milk and a refrigerated coconut milk beverage are the two categories of coconut milk. Canned coconut milk is thick and creamy and makes an excellent cooking ingredient, whereas a refrigerated coconut milk beverage works well in coffee, cereal and smoothies. Coconut milk isn’t quite as neutral as cow’s milk; when reduced down into a sauce, there is a coconut quality to the flavor.
Rice Milk
Rice milk is by far the thinnest plant-based milk substitute on the market. Rice milk is also not a comparable swap when it comes to baking and especially nutrition as it is low in fat, protein and fiber, and is usually sweetened. The upside to rice milk is it is the least allergenic compared to other plant-based milks. Soy-free, dairy-free and nut-free, rice milk is a good alternative for individuals with soy or nut allergies.
With reports of poor animal conditions, health-related consequences and environmental impact, the decline of cow’s milk consumption has created the opportunity to create plant-based substitutes from a variety of ingredients. With options for people who are dairy-free, gluten-free, soy-free, and nut-free, plant-based milks have become important alternatives for those who are allergic or intolerant to milk or who are otherwise avoiding dairy.
