A Guide to the Best Plant-Based Milk Alternatives

In a previous blog post on How to Make Non-Dairy Smoothies, it was mentioned that there are non-dairy milk alternatives that those who are lactose-intolerant or just don't like milk from cows can try. Most of the milk alternatives mentioned, such as almond milk, soy milk and coconut milk are plant-based.

In this post, let us see more closely four of these plant-based milk alternatives? Is it better to use soy milk or almond milk? Is there a difference between the two? What are the important things to know about plant-based milk alternatives?

Soy Milk 

This milk alternative contains the following nutrients per serving:

• about 110 calories
• 4 or 5 g of fat 
• 8 g of protein 
• 30% of your recommended daily allowance (RDA) of vitamin D
• 45% of your calcium RDA

It also gives magnesium, phosphorus and vitamin B 12.

Almond Milk 

This milk from almond nuts contains these nutrients per serving:

• 30 to 35 calories
• 2.5 g of fat
• 45% of your calcium RDA
• 25% of your vitamin D RDA

Get some extra magnesium and vitamin E, too.

Rice Milk 

I never thought that milk could be sourced from rice. Here's the nutrition facts of this non-dairy milk per serving:

• about 120 calories
• 2.5 g of fat
• 1 g of sugar 
• 30% of your calcium RDA per serving
• 25% of your vitamin D RDA 

It also gives phosphorus and vitamins A and B12.

Coconut milk

This is one of my favorite ingredients for cooking tasty dishes like laing and chicken curry. I'm just not sure if I could drink pure coconut milk. If mixed in a smoothie, perhaps I would. Here's what this nutritious coconut milk can provide:

• 10% of your calcium RDA
• 30% of your daily vitamin D RDA. 
• Zero protein
• 7 g of sugar
• healthy fatty acids, 
• vitamins B12 and A, magnesium as well.

Other milk options include cashew, hemp and kefir milks. You can also use these types of milk, but the most popular are the 4 milks listed above.

Remember, most plant-based milk alternatives have less protein than dairy milk, except for soy milk. Coconut milk gives more saturated fat than whole dairy, but research shows how healthy coconut milk is.Check the versions" omega-3 fatty acids, calcium and other wonderfully healthy nutrients.

There are over 50 new milk substitute products as of 2015, There are lots of choices. Just read the nutrition label on any type of milk product you buy, and try to steer clear of whole dairy milk whenever possible.