Plant-Based Milks: How to Choose Wisely
The plant-based milk aisle has expanded from simple soy milk to dozens of options made from almonds, oats, coconut, rice, hemp, cashews, peas, and more. Navigating this selection requires looking past the marketing. Many plant milks contain minimal amounts of their namesake ingredient. Almond milk often contains only about 2 percent almonds by weight. The rest is water, thickeners, stabilizers, and added vitamins. Soy milk and pea milk are the best options for protein, providing 7 to 8 grams per cup comparable to dairy milk. Oat milk has a creamy texture that works well in coffee but provides less protein. Unsweetened varieties avoid added sugar. Fortified versions provide calcium and vitamin D at levels comparable to dairy milk. Check the ingredient list. The best options are short and recognizable.
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