Milk Matters

The humble almond is a flavourful nut that appeals to many. Unsweetened almond milk is low in calories, has a low glycemic index, and creates a low impact on blood sugar levels, making it a wise choice for diabetics.

Readily available, almond milk is full of bone-building calcium and is often fortified with even more. Almond milk also contains plenty of vitamin E (up to half the recommended daily value in just one cup!). In addition to having antioxidant properties, vitamin E may help to widen blood vessels, preventing blood clots.

Why choose almond milk?

Low in calories (about 30 calories per 8 oz/250 mL glass), almond milk is a great choice if you’re watching your caloric intake. Found at stores, cafes, and restaurants, it’s a great substitute for those with soy allergies.

Cashew milk

Another delicious plant-based option, cashew milk is full of monounsaturated fatty acids and boasts a delicious, buttery flavour. At about 25 calories per 8 oz (250 mL) glass in its unsweetened form, this satisfying nut milk not only tastes great but is also a great source of vitamin E.

Why choose cashew milk?

Like almond milk, cashew milk is a great low-calorie option for those watching their caloric intake. With its rich, creamy flavour, cashew milk is satisfying as well as delicious.

Soy milk

Well known and accepted as a plant-based milk substitute, soy milk is definitely the popular kid on the block. With so many benefits, its wide appeal is not surprising, and it can be found in most places that offer cows’ milk.

Studies have found that whole soy foods, including soy milk, may promote good health by keeping cholesterol levels in check, increasing bone mineral density, and easing menopausal symptoms.

The abundance of isoflavones (a type of estrogen-like plant compound) found in soy is often credited with soy’s multitude of health benefits. Some concerns have been raised about isoflavones and cancer risk; however, eating a moderate amount of whole soy foods as part of a well-rounded diet does not appear to increase cancer risk, and may even have a protective effect.

Why choose soy milk?

With approximately 6 to 8 g of protein in one 8 oz (250 mL) glass, soy milk easily matches cows’ milk for protein content. Great for those who are lactose intolerant, it’s also a good source of minerals like magnesium, selenium, and copper, but contains less calcium than cows’ milk. The fact that it’s widely available in grocery stores, coffee shops, and restaurants makes soy milk a great plant-based milk alternative.

Coconut milk

For the most part, you’ll want to choose the fortified coconut milk beverage and not the rich, much creamier canned version. Often lower in protein than some of the other plant-based milk options, coconut milk can still be a good source of magnesium, calcium, and vitamin D.

Coconut milk tends to be higher in saturated fat than other plant-based varieties, and so it makes a good substitute for recipes calling for cream or as your creamy coffee addition. In addition, some saturated fat can help boost the immune system and is an important part of brain development in children.

Why choose coconut milk?

Another great substitute for those with soy allergies, coconut milk is a naturally sweet, creamy and delicious plant-based option that is a great alternative for cream, milk, or yogurt in sweet or savoury recipes.

Hemp milk

Although less widely known than its well-liked counterparts, the popularity of hemp milk is on the rise. Produced from the seeds of the hemp plant, hemp milk has a distinctive nutty flavour and a rich, creamy consistency.

While hemp milk contains less protein than soy milk, it contains more than other plant-based varieties making it a good source of complete protein. As with soy milk, hemp milk contains all of the essential amino acids our bodies require.

Hemp milk also contains alpha-linolenic acid, a form of omega-3 fatty acid. Diets rich in these omega-3 fatty acids may reduce the risk of heart disease.

Why choose hemp milk?

Hemp milk is a great alternative for those who are lactose intolerant; have milk, soy, or tree nut allergies; and for vegans. It’s also a good source of iron.

Whatever your reasons for choosing plant-based milk, educate yourself on your options and ensure you receive the nutrients you need. With so many exciting options today, you’re sure to find one that fits your lifestyle—and you—perfectly. Milk looks good on you!