Which plant-based milk is the best choice?

1. Soy milk

Soy milk has the most similar composition to semi-skimmed milk. Especially because of the comparable amount of proteins, soy milk is the best replacement.

It is made from peeled soybeans and additional water, vegetable oil, thickening agent (xanthan gum, guar gum, carrageenan, gellan gum), and emulsifiers to improve taste and shelf life.

If you are concerned about your protein intake, then soy milk is the best alternative compared to other plant-based milk variants.

It is also one of the few "complete" plant-based protein sources that contains all essential amino acids. These are the amino acids (building blocks of your body) that cannot be produced by our body and therefore must come from our diet.

Soy milk is lactose-free and contains about 7-9 grams of protein per glass of 300ml. If you choose an unsweetened variant, you also skip the sugars that are naturally present in semi-skimmed milk.

Soy milk comes in different varieties and can taste very different depending on the brand. Therefore, it is best to try different brands to find out which one you like the most.

"But isn't soy unhealthy?"

Unfortunately, this is a myth that has been circulating for a number of years and is still believed by many people. Extensive research has not been able to prove that eating soy products is harmful to your health. In fact, studies suggest that eating soy reduces the risk of heart disease. Considering the many nutrients and high protein content in soybeans and soy products, we consider them "healthy".

People who do need to limit their intake of soy are those with a soy allergy, but if you're not sensitive to it, soy is safe to consume as part of a healthy diet.

2. Almond milk

Almond milk is made from ground almonds and water. Like soy milk, it contains thickeners to improve consistency and shelf life.

Almonds are a good source of protein, but almond milk contains only 3-5% almonds and is not a good substitute for milk in terms of protein. If you use almond milk as a replacement for milk in your protein-rich smoothie (e.g. enriched with plant-based protein powder), you can easily solve this "protein problem".

If you're looking for a plant-based milk that contains fewer calories, almond milk is a good choice. (Unsweetened) almond milk contains fewer calories than cow's milk and all other plant-based milk alternatives. Additionally, almond milk is free of saturated fat and naturally lactose-free.

Enriched varieties of almond milk are particularly good sources of calcium and can be used as a replacement for milk in a smoothie or recipe.

If you're allergic to almonds or nuts, it's wise to avoid almond milk and choose another alternative.

3. Rice milk

Rice milk is made from ground rice and water and, like soy and almond milk, often contains additives to improve taste and shelf life.

Like almond milk, you wouldn't use rice milk for its protein content. It's not a good source of protein. However, it's a great alternative to milk as an addition to your shake, smoothie, or recipe.

Of all the plant-based milk substitutes, rice milk is the least likely to cause food allergies, as it is free of lactose, cow's milk, gluten, soy, and nuts.

Rice milk naturally contains more carbohydrates than almond milk and soy milk because it's made from grains. This is important to know for people with diabetes and those on a low-carb diet.

4. Oat Milk

Oat milk is nowadays a staple in supermarket shelves. It is made from ground oats and water, with a few additional ingredients to improve its flavor and texture.

Oat milk has a naturally sweet and nutty taste and is incredibly delicious in a cereal breakfast or a smoothie.

There are also various types of oat milk available, so make sure to check the label and choose the least sweetened option.

Although oat milk contains low protein, it, like other plant-based milk (and unlike regular milk), contains healthy dietary fibers that are essential for your gut and digestion.

Like rice milk, oat milk is a good source of easily digestible carbohydrates. This makes oat milk an excellent option for post-workout or intense training recovery, combined with our proteins.

5. Coconut Milk

Coconut milk has a creamy, milk-like texture and a sweet taste. It is incredibly delicious in smoothies and recipes such as vegetable curries and other Asian dishes.

Coconut milk contains no protein and low carbohydrates, but (depending on the brand) has a high amount of saturated fats (MCTs) that are not present in other plant-based milk.

You should limit your intake of saturated fats in your daily diet because excessive amounts of them can pose a risk to heart and vascular diseases. However, there are coconut drinks that contain lower amounts of these fats, which are better alternatives.

What else should you look out for?

There are many different brands and varieties of plant-based milk available, each with different characteristics. It is therefore important to read the labels carefully and choose the one that suits your needs and dietary requirements. Find the milk substitute that fits you best, and also regularly try out different types.