The Ultimate Vegan Milk Comparison (Soy, Oat, Almond & Rice)

CHOOSE YOUR VEGAN MILK!

It’s a common known fact that cow’s milk is waning in popularity. Of course, this is largely due to ethical and environmental concerns (which we will not get into now). But another major driver is its effect on human health. Whether you’re merely exploring the murky world of milk substitutes or looking to make a major change, join us as we review and compare the most popular and easily obtainable types of vegan milk – soy, oat, almond and rice milk.

Try non-dairy alternatives if you suffer with common allergies or other health related issues. Not only are plant-based milks preventative but they contain many essential nutrients.

There’s a reason that the popularity of dairy is declining. We are finally questioning things that seemed unequivocal before – and that includes the narrative of the classic food pyramid. Besides the ethical reasons that have come to light, it is now common knowledge that animal milk is generally not that good for us. In fact, a staggering 65% of the world’s population exhibit a reduced ability to digest lactose. So, next time you pour yourself a glass, add it to a bowl of cereal or top up your favourite beverage, consider this; vegan milk is:

• Generally lower in fat and calories
• Contains many of the essential nutrients found in animal milk (and sometimes more)
• A good alternative for those who are lactose intolerant

1) SOY MILK

Soy milk is produced from the ‘oh, so versatile’ soy bean. It is generally easy to find and is probably the most widely used of all non-dairy alternatives. It is creamy, rich and very high in protein. Its taste takes some getting used to and is best used where a heavier (and milky) flavour is needed, such as coffee or hot chocolate. For some, it can be used in tea to counteract the bitterness. As an excellent substitute in recipes (such as smoothies or even in baking), it is generally the most versatile of all types of vegan milk.

Advantages

Despite its creamy taste, soy milk is low in calories, fat and cholesterol. This makes it an ideal choice for people wanting to lose weight or those with heart problems. It is also recommended for individuals with high levels of cholesterol as the soy protein is known to actually lower levels of cholesterol in the blood.

Disadvantages

On the negative side, soy milk has been linked to allergies, as well as thyroid and digestive problems for those who have a predisposition to them. It is also relatively low in calcium, however many brands add essential vitamins and minerals to the milk, including vitamin D and calcium.

In summary, soy milk is:

• Highest in protein
• Low in calories and cholesterol (in fact, it lowers  cholesterol)
• Naturally low in calcium but most brands are fortified with it
• Creamy and rich in flavour (sometimes an acquired taste)
• Best in coffee (and sometimes tea) due to its creaminess

2) OAT MILK

Oat milk is produced from, you guesses it, oats! As a relatively new kid on the block, it may be harder to find than soy or almond milk. It is generally quite mild in flavour and, depending on the brand, can be quite watery or sweet in taste. Due to its inconsistency, it’s important to find the right brand for you. Oat milk is high in protein (second only to soy) but is also high in calories compared to soy and almond milk. Its flavour lends itself well to cereal and other breakfast-related items, as well as tea where a more subtle flavour is often preferred.

Advantages

Oat milk is by far the highest in fiber compared to all types of milk. This makes it ideal for those with constipation or other digestive issues. While it is higher in carbohydrate, energy released in this manner (and in conjunction with fiber) is preferential over energy through fats, as seen with most nut milks. Oat milk also naturally contains many beneficial nutrients such as thiamin, folate, phosphorus, magnesium, manganese, zinc, and copper.

Disadvantages

Due to its watery texture, oat milk often contains unnatural thickening agents. The sugar content can also be high so it is important to read the label and choose a non-sweetened option where possible. While oats are inherently gluten-free, they’re often processed in the same facility as grains. Thus, oat milk may cause a reaction in someone with celiac disease or a major gluten intolerance.

In summary, oat milk is:

• Low in fat but relatively high in calories (compared to other types of vegan milk)
• Contains the most fiber
• Naturally low in calcium but most brands are fortified with it
• Mild in flavour (sometimes watery or sweet depending on the brand)
• Good in cereal and other breakfast items

3) ALMOND MILK

Almond milk has become a firm favourite, particularly in coffee houses. Along with soy milk, it is relatively easy to find and most health stores (and even supermarkets) offer a wide variety. Its flavour seems quite mild and watery at first but with a nutty, richer aftertaste. Almond milk is low in fat and calories, making it a good option for those on diets. However, its low protein content will not keep you feeling very full for long, like cow or soy milk products might. Its flavour and texture makes it an ideal choice for coffee, with certain varieties even creating the perfect foam for your cappuccino. Its nutty aftertaste also lends itself well to homemade smoothies and light milkshakes.

Advantages

Unlike its rivals, almond milk is naturally abundant in calcium. It also contains vitamin E, which is not only good for the skin but acts as an antioxidant. It combats free radicals in the body that are associated with a number of diseases such as type 2 diabetes and osteoporosis. To make the calcium more easily absorbed by the body, many brands fortify the milk with vitamin D. It is thus a great choice for people who suffer from brittle bones and a host of other degenerative diseases.

Disadvantages

Of course, almond milk is not suitable for people with nut allergies. It also has one of the lowest levels of protein out of all vegan milk varieties. Almonds are a source of tyrosine which can aggravate the symptoms for people who suffer from migraines. Like soy, almond milk has also been associated with thyroid issues.

In summary, almond milk is:

• Lowest in protein
• Low in fat, cholesterol and calories
• Best calcium-containing milk alternative
• Fairly mild but with a nutty aftertaste
• Best in coffee and smoothies

4) RICE MILK

Rice milk is made from, you guessed right again, rice! Much like oat milk, its taste and quality depends heavily on the brand you select. Its flavour is generally the mildest of all non-dairy alternatives, and can range from watery and refreshing to super sweet. If you can find the right product, it may be the most appealing of all – in, fact, I love drinking rice milk on its own. It can also be enjoyed in cereal, smoothies and other breakfast related items. Due to its high level of carbohydrate, it is relatively high in calories. This, along with its low protein content, creates an unfavourable protein to calories ratio. Despite this, rice milk is low in fat and cholesterol.

Advantages

At its core, rice milk is a quick and nutritious energy drink. Packed with quick fuel nutrients, it’s a great option for athletes and people with active lifestyles. Rice milk is a superior source of B vitamins, which not only aid in metabolic processes, but boost the immune system. Magnesium, niacin, phosphorus and manganese are also naturally occurring in rice milk.

Disadvantages

Due to its high carbohydrate content, rice milk is not a desirable option for people on ketogenic and low-carb diets, or those with sedentary lifestyles. It is also low in calcium, however many brands add essential vitamins and minerals to the milk, including vitamin D and calcium.

In summary, rice milk is:

• Low in protein (unfavourable protein to calories ratio)
• Low in fat and cholesterol
• Great source of B vitamins
• Mildest in taste (sometimes watery or sweet depending on the brand)
• Best in cereal or on its own

MILK IT (TRY IT)

With multiple vegan milk varieties to choose from, you ‘re spoiled for choice! Besides the ethical and moral implications, non-dairy alternatives offer a wide selection of health benefits. All are significantly lower in fat and cholesterol and, with fortified nutrients (such as calcium), many offer the same advantages as animal milk.

Whether you select soy milk for your heart health, oat milk for improved bowel movements, almond milk for your bones or rice milk to boost your immune system, you can be rest assured that you’re making the healthier and more ethical choice.

Now go ahead and experiment with the different options available. Besides the most common varieties mentioned above, different types of nut milks, hemp milk and coconut milk offer even more alternatives, each with their own advantages. While the health benefits are numerous, the best way to find the right vegan milk for you is to milk it and try it!