healthy family

pick a plant milk!

your guide to plant-based dairy alternatives

Does someone in your family have dairy allergies or sensitivities? Or are you just in the mood to try something new? If you’re seeking a nonmilk product for drinking, pouring over cereal, or to use as a nondairy substitute for cooking and baking, you won’t have any trouble finding them on your grocer’s shelves.

Almond milk

Almond milk has a pleasant almond flavor with a hint of sweetness. It has a drinkable, creamy consistency, and is perfect for adding to hot drinks, especially coffee; soups; and pancake batter, and for pouring over cereal. Almond milk is rich in fatty acids that may aid weight management, but it should not be consumed by people with nut allergies.

Coconut milk

With a consistency like cow’s milk, coconut milk offers flavors that vary among brands from mild to strong. Research suggests that coconut milk may help to reduce levels of LDL cholesterol. Coconut milk works well in baking and frozen treats, poured over cereal, and added to coffee and tea.

Hemp milk

Hemp milk has a nutty flavor and a thick consistency. It is best used in smoothies, sauces, and frozen treats. Hemp milk is also a great source of omega 3s and 6s.

Oat milk

With a mild, creamy consistency, and slightly sweet taste, oat milk is low in saturated fat and contains beta-glucan, a fiber known to lower cholesterol. Oat milk works well over cereals and in white sauces.

Rice milk

Rice milk has a sweet taste and a watery consistency similar to skim milk’s. It is commonly used in cooking, drinking plain, or pouring over cold cereal. Among plant-based milks, rice milk is the least likely beverage to cause allergic reactions.

Soy milk

With its distinctive soy flavor (with a bit of an aftertaste), soy milk has a similar consistency and color to cow’s milk. One study found that soy milk had the most balanced nutritional profile of four widely consumed plant milks. Soy milk works best for baking and lightening coffee or tea. ●

SELECTED SOURCES “Are plant milks good for you?” www.NYTimes.com, 5/10/21 • “Choosing the right milk for you,” www.ConsumerReports.org • “How well do plant based alternatives fare nutritionally compared to cow’s milk?” by S. Vanga and V. Raghavan, Journal of Food Science and Technology, 1/18 • “What to know about plant-based milk” by Christine Loconti, www.WebMD.com, 6/28/22