Plant Milk: Which One Is Right For You?
Once a person is weaned, there is no real need for milk in the diet, says Dr. Michael Greger in an article on his website, Nutritionfacts.org. However, the use of milk in our diets has become so conditioned, so routine, that the idea of giving it up for this WFPB lifestyle may not come easy. Well, don’t worry. You won’t have to. There is quite a selection of plant-based milks available for purchase and its also pretty easy to make your own. But which one is the right one for you? Which one is the healthiest choice? This is something your going to decide partly based on facts and partly based on personal need and preference. So let me go over some of the available choices.
As I previously stated, your choice of plant milk is going to be driven in big part by your personal needs and those needs are going to be determined by what your dietary goals are. Are you trying to lose weight? Are you trying to improve your health? What specifically are you trying to accomplish? The answer to these questions will drive your choice of plant milk. So let me go over some of the most popular dietary goals that people have and talk about what plant milks would be best for each category.
1. Weight Loss
If weight loss is your goal, than you’ll likely be looking for a choice of milk that’s not too calorie dense, especially if you’re keeping track of your macronutrient intake. And while most wfpb eaters don’t pay attention to carbohydrates, a few of you might be.
For those with a weigh loss goal in mind, Almond or Oat milk are likely your best choices. Almond milk is both low calorie and low in carbs, says Anne Danahy, M.S., R.N., author of an article on Healthline.com titled, “The 7 Healthiest Milk options.” Danahy does warn readers against buying brands with added sugars and sweeteners. This will of course increase the calories.
Oat milk is also low in calories, Danahy says, and its higher in fiber than many of the other choices, so it will be more satiating and creamier. It is higher in carbohydrates than most other choices because of its natural sugars, says Danahy. For most of us wfpb eaters, however, this isn’t a big issue.
2. Better Health
If you’re just out to improve your health, then you may want to figure out what health issues you are looking to correct before choosing a plant milk since the various plant milks each have their own unique set of benefits.
The Medium chain triglycerides (MCT) in coconut milk make it a good choice for improving heart health. MCTs lower cholesterol and blood pressure, says Danahy. She also says that oat milk’s soluable fiber content has a similar positive effect on cardiovascular health, as it lowers LDL levels.
On the other hand, if breast cancer is your concern, Soy milk should be your choice. The phytoestrogens in soy lower your risk of breast cancer and your risk of recurrence.
“The quantity of phytoestrogens found in just a single cup of soy milk may reduce the risk of breast cancer returning by 25 percent,” Says Michael Greger in his book, “How Not To Die.”
As far as vitamins and minerals are concerned, most plant milks are fortified. What nutrients they are fortified with varies from brand to brand so be sure to check labels carefully. If you have trouble finding a plant milk that suits you and gives you the nutrients you desire, consider mixing it up and rotating between a few choices, says Danahy.
3. Avoiding Allergens
So many people today suffer from food allergies. If this includes you then this will definitely steer you away from certain plant milks and nearer to others. Soy and nuts are two popular allergens. If you’re allergic to either of these than your choices will be narrowed down quite a bit. Also, if you are sensitive to gluten, than oat milk should be off your list of choices as well, according to another Healthline article written by Danahy titled, “Is Oat Milk Gluten Free.” I can, however, offer you two options that would work well for those of you with allergies: Coconut milk and rice milk.
Despite its name, coconut is not a nut. So if you have a nut allergy, this is a good choice for you, Danahy says. It would also work for those with soy allergies and gluten sensitivities. Keep in mind that its higher in fat, especially if weight loss is your goal.
Rice is another viable option. It’s the least likely milk to cause allergies, says Brian Krans, author of a Healthline article titled, “Comparing Milks: Almond, Dairy, Soy, Rice and Coconut”
Krans does indicate that rice milk does have a few drawbacks. It contains arsenic which makes it unsuitable for children and infants, its high in carbohyrates — so if you are diabetic, I’d stay away — and, lastly, its very low in protein.
4. Fitness
If you’re working out often and maybe even trying to tone or build muscle, than you’ll probably be paying attention to things like the amount of protein in your diet and electrolyte replacement. I’ve got three good options for these goals. If its higher protein that you’re after, than I suggest either Soy or pea milk.Soy milk is the closest milk to cow’s milk as far as protein goes, says Danahy. Danahy reccomends going for brands that are non-GMO. Anything organic will work.Another higher protein milk option is pea milk. It’s a newer type of plant milk made from yellow peas, says Jillian Kubala, author of an article on Healthline.com titled, “Ripple Milk: Reasons Why You Should Try Pea Milk.” It offers the same amount of protein per cup as Soy milk, Kubala says.She also explains that Its also rich in branched-chain amino acids which promotes muscle growth. To top it off its low in calories, carbs and sugar, according to Kubala.
One downside to pea milk that Kubala cautions against is that some varieties are higher in sugar and contain oil. So be careful of which option you choose. Also, its fortified with vitamin D2, which isn’t as absorbable as D3.
Conclusion
So there you have it — a plethora of plant milk options. Giving up cow’s milk shouldn’t be an issue. Whether its high protein, low fat or an allergen free option you’re after, there’ll be something out there to suit you. Just remember to stick to organics, and look at labels so you can avoid overly sugared options and those brands with lots of additives. The purer the better is always recommended. I hope now, that when you venture out in the world of plant milks, you can do it with a little confidence. Good Luck!
To follow my journey follow me here at wholefoodplantbest.medium.com and at www.pinterest.com/wholefoodplantbest.
Disclaimer: I am not a doctor or a medical professional. The information provided on the site is for educational purposes only and does not substitute for professional medical advice. Please consult your doctor before making dietary changes or using any advice given here.