Your Guide To Choosing Plant-Based Milk Alternatives

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3. Rice Milk

How It Is Made

Rice milk is made from milled rice and water. The rice is cooked, blended, and then strained to produce a thin, slightly sweet milk.

Nutritional Information

Rice milk is lower in protein (0.7 g per 8-ounce serving) but higher in carbohydrates (22.4 g per 8-ounce serving) compared to other plant-based milks. It is often fortified with calcium and vitamins.

One 8-ounce (or 244g) serving of rice milk provides 115 calories and 2.4 g of fat.

Benefits:

• Suitable for those with nut or soy allergies
• Naturally sweet and easy to digest

Negatives:

• Low in protein
• High glycemic index, which can impact blood sugar levels
• Often contains added sugars

Best Uses

Rice milk is best for drinking straight, in cereals, or for light cooking. Its sweetness can enhance desserts and baked goods.

Make Your Own

Cook rice until soft, blend with water, and strain. Sweeten or flavor as desired.

Read more: How to choose the best organic rice for your family

4. Oat Milk

How It Is Made

Oat milk is created from oats and water. The oats are soaked, blended, and strained to produce a creamy, slightly sweet milk.

Nutritional Information

Oat milk provides moderate protein and fiber. It offers about 2–4 g of protein, 16 g of carbohydrates, and 2 g of fiber per cup. It is often fortified with vitamins and minerals. 

Benefits:

• Contains fiber, which is beneficial for digestion
• Naturally sweet and creamy
• Often enriched with vitamins and minerals

Negatives:

• Higher in carbohydrates
• Can be more processed than other milk alternatives
• Some brands contain added sugars
• Potential gluten contamination if you have celiac disease.

Best Uses

Oat milk is excellent in coffee, tea, smoothies, and baking. Its creamy texture makes it a popular choice for frothing and lattes.

Make Your Own

Soak oats briefly, blend with water, and strain. Avoid over-blending to prevent sliminess. Sweeten or flavor as desired.

When choosing milk alternatives, it's important to consider several factors to ensure you select the best option for your dietary needs and preferences.

Here are the key aspects to look out for:

Nutritional Content

Protein: If you rely on milk for protein, look for options like soy or hemp milk, which have higher protein content.

Calcium and Vitamin D: Many plant-based milks are fortified with calcium and vitamin D to match the nutritional profile of cow's milk. Check the label to ensure these nutrients are included, especially if you rely on these milks as a primary source of nutrients.

Added Sugars: Some milk alternatives contain added sugars to enhance flavor. Opt for unsweetened versions to avoid unnecessary sugar intake.

Healthy Fats: Pay attention to the type and amount of fat. For instance, coconut milk is high in saturated fats, while almond and hemp milks contain healthier unsaturated fats.

Ingredients & Additives

Thickeners and Emulsifiers: Common additives like carrageenan, gums (e.g., xanthan, guar), and lecithins can improve texture but may cause digestive issues for some people.

Preservatives: Some plant-based milks contain preservatives to extend shelf life. If you prefer more natural products, look for those with fewer additives.

Flavors: Natural or artificial flavors may be added to enhance taste. Choose plain varieties if you want to avoid these additives.

Allergies

Allergens: Ensure the milk alternative is free from ingredients you are allergic to, such as nuts (almond, cashew milk) or soy (soy milk).

Gluten: While most plant-based milk are naturally gluten-free, some oat milks may be cross-contaminated with gluten unless labeled gluten-free.

Organic & Non-GMO Options

Organic Certification: Organic plant-based milks are made from ingredients grown without synthetic pesticides or fertilizers, and without GMOs. This can be a healthier and more environmentally friendly choice.

Non-GMO Verified: Genetically modified (GMO) ingredients are common in some plant-based milks, especially soy milk. Look for non-GMO labels to ensure the product is free from GMOs.

Environmental Impact

Water Usage: Some plant-based milks, like almond milk, require significant water for production. If sustainability is important to you, consider alternatives with lower environmental impact, such as oat or hemp milk.

Carbon Footprint: Consider the overall environmental footprint of the milk alternative, including factors like transportation and farming practices.

Taste & Texture

Flavor Profile: Different plant-based milks have distinct flavors. Almond milk has a mild, nutty taste; soy milk is creamy with a slight bean flavor; and coconut milk is rich and tropical. Choose the one that best suits your palate and the intended use.

Consistency: The texture can vary from thin (rice milk) to creamy (cashew milk). Match the consistency to your use—creamier options work well in coffee and cooking, while lighter ones are good for drinking and cereals.