Best Veggie Milk – 8 Delicious Options

Veggie milk, also known as vegan milk or plant-based milk, is growing in popularity.  However, plant-based milk has been around for centuries. Historical accounts document almond milk in the Middle East in the 13th century and soy milk in China in the 14th century.

In addition to veggie milk, other plant-based alternatives to meat, eggs, and dairy are strong competitors to animal products.  And, it’s not just vegans and vegetarians that are using plant-based products.  In fact, research shows that more than 90% of people who buy plant-based meat also buy conventional meats and poultry.   

Why Is Veggie Milk So Popular?

Before I talk about the popularity of veggie milk, it is important to state that cow’s milk has many nutritional benefits for children and adults.  Due to its promotion by the U.S. Department of Agriculture and many health organizations, cow’s milk is the de facto product to which all plant-based milk is compared. One cup of whole milk contains 120 calories, 8 grams protein, 5 grams fat, and 12 grams carbohydrates.   The protein and carbohydrate contents are similar for low-fat milk and skim milk. However, the calorie and fat content differ.

Veggie milk is not a fad.  In 2020, it made up 15% of retail milk sales and 35% of the total plant-based market.  So, what’s driving the popularity?  Well, studies show that people want healthier plant-based options. Additionally, my fellow registered dietitians and I recommend different types of fortified veggie milk for individuals with lactose intolerance, sensitive digestive systems, and milk allergies.

Is Veggie Milk Appropriate for Children?

Milk is a vital core food for growing children and adolescents.  Therefore, the main concern with most veggie milk is the protein content.  Unlike cow’s milk, most plant-based milks are naturally low in protein. One cup of cow’s milk provides 8 grams of protein.  Thus, many commercial brands add extra protein to boost the nutrition profile.  Cow’s milk is naturally a good source of calcium. It is also fortified with vitamins A and D.  In addition to vitamins A and D, many veggie milks may add vitamins E, B12, calcium, and essential fatty acids. Thus, you need to read the ingredient list and the nutrition facts on the food label.  And, don’t forget to compare the nutrition content of other brands of the same types of milk.

Veggie milk with at least 6 grams of protein is appropriate for children two years of age and older. However, infants and younger children should not consume them. Instead, ask a pediatrician for a suitable plant-based formula.

Almond Milk

The current queen of veggie milk in North America is almond milk. Currently, almond milk occupies almost 2/3 of the North American veggie milk market. So, why is it so popular? Well its popularity is primarily due to the rise in plant-based diets and its rich texture and flavor.  Additionally, there are many quick and easy homemade recipes online.

Almond milk is made by soaking and finely grinding the nuts in water.  It is then strained and processed.  After that, the manufacturers add water and their special blend of stabilizers, emulsifiers, sweeteners, flavorings, etc.

The nutrient content of almond milk varies by brand. Most brands offer unsweetened, low-fat, and full-fat versions. So, always compare the ingredient list and the nutrition facts on the food label of different brands. Almond milk is usually fortified with calcium and vitamins A, D, and E. Interestingly, several companies offer a barista version for coffee lovers.

Despite its popularity, almond is very low in protein.  One cup of Almond Breeze original almond milk contains 60 calories, 1 gram of protein, 2.5 grams of fat, and 8 grams of carbohydrate.

Almond milk is a great veggie milk because it is gluten-free and lactose-free, which is good news for sensitive digestive systems.  However, individuals with nut allergens should avoid it.

Oat Milk

In its short time on the market, oat milk edged out soy milk to become the second most popular veggie milk in the U.S. Oat milk is usually made from steel-cut oats or oat groats.  Oat groats are the hulled kernels that include the cereal germ, endosperm, and bran.  On the other hand, steel-cut oats (also called Irish or Scottish oats) comes from chopped groats. Many quick and easy homemade oat milk recipes use rolled oats. 

Oat milk offers many of the health benefits provided by oatmeal and other products made from oats. Notably, it contains beta-glucan, a fiber that helps to reduce cholesterol and regulate blood sugar.  Additionally, it is not a very allergenic food.

The nutrient content of oat milk varies by brand, Most brands offer unsweetened, low-fat, and full-fat versions. So, always compare the ingredient list and the nutrition facts on the food label of different brands. Oat milk is usually fortified with calcium, riboflavin, vitamins A, D, and B12. However, it is naturally low in protein. One cup of Oatly original milk contains 120 calories, 3 grams of protein, 5 grams of fat, 16 grams of carbohydrate, and 1 gram of fiber.

Oat milk has a mild creamy flavor and is excellent for drinking, cooking, foaming, and baking. Notably, several companies offer a barista version for coffee lovers. 

Soy Milk

A decade ago, soy milk was the most popular plant-based milk. Soy milk, or soya milk, has a long history in the veggie milk market and the infant formula industry.  It is still the most popular veggie milk in Asian countries.  However, its popularity declined in the U.S. due to questionable health claims and the rise of other veggie milk alternatives.  A few years ago, it was knocked off its second-place perch by oat milk.

The milk is made with whole soybeans that are dehulled, heated, soaked, and rinsed.  Then, the beans are ground, boiled in water, and filtered to remove the pulp.  The filtered liquid results in soy milk. Then, manufacturers add water and their proprietary blend of stabilizers, emulsifiers, concentrated soy protein, sweeteners, flavorings, etc.  

Soy milk is still very popular due to its high protein content.  In fact, soy is a complete protein because it contains the nine essential amino acids.  Furthermore, soy protein is also very digestible.  The nutrient content of soy milk varies by brand, and most brands offer unsweetened, low-fat, and full-fat versions.   One cup of Silk original soy milk  contains 110 calories, 8 grams of protein, 4.5 of grams fat, 9 grams of carbohydrate, 6 grams, and 2 grams fiber. Soy is a well-known allergens.  Thus, individuals with nut allergens should avoid it.

Hemp Milk

Another relatively new veggie milk on U.S. market is hemp milk, or hemp seed milk.  Botanically, hemp is a term used for certain varieties of the Cannabis sativa plant. This plant is used for industrial, food, and medical purposes.  Although hemp and marijuana are both in the cannabis family, they are different in many ways.  Both hemp and marijuana contain cannabidiol (CBD) and tetrahydrocannabinol (THC), However, they contain different levels of the compounds. Notably, hemp contains more CBD and less THC than marijuana.  In the U.S., hemp cannot legally contain more than 0.3 percent THC, a psychoactive compound.

Hemp milk comes from combining hemp seed with hot water to form a slurry. Then, manufactures add water and their proprietary blend of stabilizers, emulsifiers, sweeteners, flavorings, etc. The nutrient content of hemp milk varies by brand, and most brands offer unsweetened, low-fat, and full-fat versions.   Commercial hemp milk usually comes fortified with calcium and vitamins A, D, B2, and B12. One cup of Pacific Foods original hemp milk contains 140 calories, 4 grams of protein, 6 grams of fat, and 19 grams of carbohydrates.

Hemp milk is a great veggie milk because it is not very allergenic. It is a natural replacement for cow’s milk in many recipes. Additionally, the creamy consistency makes it an excellent option for coffee lovers.

Cashew Milk

Market trends predict significant growth in cashew milk in the next five years.  Cashew milk has a rich creamy texture that is suitable for cooking and baking.  Now, you don’t want to miss this.  Cashew cheese is one of the most popular vegan cheeses.  The vegan cheese industry is expected to grow by about 12% in the next five years.

Similar to almond milk, cashew milk is made by soaking and finely grinding the nuts in water.  It is then strained and processed.  Then, manufacturers add water and their proprietary blend of stabilizers, emulsifiers, sweeteners, flavorings, etc. The nutrient content of cashew milk varies by brand, and most brands offer unsweetened, low-fat, and full-fat versions.   Commercially available almond milk is usually fortified with calcium, riboflavin, vitamins A, D, and E.   Despite its growing popularity, cashew milk is very low in protein.  One cup of Silk unsweetened cashew milk contains 25 calories, less than 1 gram of protein, 2 grams of fat, and 1 gram of carbohydrates. Individuals with nut allergies should avoid cashew milk.

Coconut Milk

Commercial coconut milk has been around for decades.  It’s important to note the difference between concentrated coconut milk, coconut water, and the coconut milk beverage.  Concentrated coconut milk contains coconut cream and water.  It is usually sold in cans as a cooking ingredient.  However, many cooks make it fresh. 

Coconut water is the natural liquid that comes from an opened coconut. It is a thin, opaque liquid with a mild flavor.  It is consumed directly from the coconut or as a commercial beverage.

Coconut milk beverage comes from diluted coconut cream.  Dried coconut meat is ground together with water to form a thick creamy mixture (also known as coconut cream).  The mixture is then strained and processed. Next, the manufacturers add water and their proprietary blend of stabilizers, emulsifiers, gums, sweeteners, flavorings, etc.  

The nutrient content of coconut milk varies by brand, and most brands offer unsweetened and flavored.   Commercially available coconut milk may be fortified with calcium, vitamins B12, D, E and other micronutrients.  A major nutritional concern is that coconut milk has no protein.  One cup of Silk unsweetened coconut milk contains 40 calories,  0 gram of protein, 4 grams of fat, and 2 grams of carbohydrates. Individuals with coconut allergies should not consume coconut milk.

Rice Milk

Another popular veggie milk is rice milk.  When an individual is allergic to or intolerant of cow’s milk or other veggie milks, rice milk is the best alternative.  So why is that?  Well, that’s because rice is one of the least allergenic foods.

Commercial rice milk is made from ground brown rice and water to form a slurry.  Then, manufacturers add water and their proprietary blend of brown rice syrup, stabilizers, emulsifiers, sweeteners, flavorings, etc.

The nutrient content of rice milk varies by brand, and most brands offer unsweetened and flavored.   Commercially available rice milk may be fortified with calcium, vitamins B12 and vitamins D, and other micronutrients.  A major nutritional concern is that rice milk has no protein.   One cup of Rice Dream original rice drink contains 130 calories,  0 gram of protein, 2.5 grams of fat, and 27 grams of carbohydrate.

Hazelnut Milk

When most people think of hazelnuts, they think of luxury chocolate and indulgence.  And of course, Nutella chocolate spread would not be an international hit without hazelnuts.  Hazelnut milk has both sweet and savory qualities, making it ideal for drinking, cooking, and baking.

In the U.S., Oregon produces about 95% of the country’s hazelnuts (also known as filberts).  The skin of hazelnuts is packed with antioxidants, helping to protect against cellular damage.  Notably, the skin of hazelnuts have more antioxidants than dark chocolate, espresso, walnuts, and blackberries.

Similar to almond milk, hazelnut milk is made by soaking and finely grinding the nuts in water.  It is then strained and processed.  Then, manufacturers add water and their proprietary blend of stabilizers, emulsifiers, sweeteners, flavorings, etc. The nutrient content of hazelnut milk varies by brand, and most brands offer unsweetened, low-fat, and full-fat versions.   Commercially available hazelnut milk is usually fortified with calcium and vitamin D. Despite its growing popularity, hazelnut milk is very low in protein.  One cup of Pacific Foods unsweetened hazelnut milk contains 110 calories, 2 grams of protein, 3.5 grams of fat, 18 grams of carbohydrates. Individuals with nut allergens should avoid hazelnut milk.

Now, It’s Your Turn

Well, I hope you have enjoyed learning more about veggie milk and the 8 delicious options available to you. Many coffee shops offer them, so give yourself a little treat. Please note that this article does not provide medical advice, and is not intended to diagnose or treat any medical condition.

I think you will also enjoy learning about the benefits of drinking mushroom tea, drinking hot lemon water daily, using honey to soothe a cough, and drinking apple cider vinegar shots.

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