For those who avoid dairy products, there are a lot of milk substitutes to choose from. You can buy non-diary alternatives made from soy, rice, almond, oat, coconut, peas, or hemp. Is there any reason to choose one over the others? For that matter, are any of these more nutritious than cow’s milk? It really depends on what you’re looking for. If you don’t eat meat, for example, you might want to choose one that’s higher in protein. If you’re watching your weight, on the other hand, you might prefer one that’s lower in calories.
Comparing non-dairy milk substitutes
I compared a dozen different types and brands of non-dairy milk to see how they stacked up nutritionally. In each case, I chose the plain, unsweetened versions, or as close to that as I could get. I did include both original and “light” (reduced fat) varieties when possible. Here are the most popular milk alternatives and the nutritional pros and cons of each. All of the non-dairy milks are vegan and lactose-free, of course.
1. Soy and pea milk are both high in protein
Soy and pea milk are the highest in protein, providing between 8 and 11 grams of protein per cup, which is comparable to cow's milk. Legumes such as soybeans and yellow peas are also a relatively complete source of protein, although not quite as complete as dairy.
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Soy protein also has beneficial effects on cholesterol levels and may also help keep your bones strong. But, as I talked about in episode 21 (Pros and Cons of Soy) there are a few reasons that you don’t want to overdo it with soy. I suggest keeping it to no more than three servings a day....
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