There are many reasons why some people choose to opt for milk alternatives. One of the important things to remember is although these "milks" look very similar to cow's milk and to each other, they are each very different in nutritional content.
The same milk alternative may also have different nutrients and amounts depending on the brand!
A super brief recap in terms of protein, calcium, fat and calories is below. If you need more information on any particular type or are curious about other "milks" send me a message here or DM me on instagram.
👉 Unsweetened soy milk is the most nutritionally balanced of all milk alternatives, and is the closest to cow's milk in terms of total protein. It has less calories and less fat than cow's milk. It also has less calcium unless it is fortified.
👉 Unsweetened oat milk has a higher amount of calories compared to other plant-based milk varieties, but it is still significantly lower than in cow's milk. It is low in fat. However, it is also low in calcium and protein, so make sure you get fortified kinds if this is your drink of choice.
👉 Unsweetened almond and cashew milks have a very low amount of fat (similar to oat milk), very little calories and almost no protein. This may be confusing because almonds and cashews themselves are good sources of fiber, protein, and calcium. Just as with oat milk, choose fortified varieties.
👉 Unsweetened hemp milk is low in calories and protein; however, it has more protein than almond and cashew varieties. It is also rich in omega-3 fatty acids and calcium. It doesn't produce any psychoactive effects and is considered safe for young children and adults.
👉 Unsweetened coconut milk naturally has no protein or calcium (unless fortified) but is high in fat (including saturated fat).
👉 Unsweetened rice milk has more calories than other alternatives, with most coming from carbohydrates. It is very low in fat, calcium and protein, so it needs to be fortified.
The bottom line is that there are many different plant-based milks with different nutrients. If you want or need to switch from cow's milk to a plant-based alternative, you can definitely get the same nutrients by carefully choosing the product that is right for you and adding the missing nutrients with other foods. Love you all and til next!