For vegans, or anyone seeking to reduce or eliminate dairy, the market for milk alternatives has expanded far beyond the original soy milk. These plant-based beverages are produced from nuts, seeds, grains, and legumes, and are widely available in supermarkets today. The best choice for an individual depends on a variety of factors, including nutritional goals, taste preferences, and how the milk will be used.
Soy Milk
Soy milk is perhaps the most established and well-known vegan milk alternative, often considered the most nutritionally similar to cow's milk. Made from soybeans and filtered water, it offers a complete protein source containing all essential amino acids. Fortified versions are widely available and can provide substantial amounts of calcium, vitamin D, and vitamin B12, making it a reliable nutritional powerhouse for those on a plant-based diet.
Its rich and creamy texture makes soy milk highly versatile for cooking and baking, from creamy sauces and custards to muffins and other pastries. Soy milk also works well in coffee, with many brands offering barista-style versions specifically formulated to froth without curdling. Some people may find the taste of plain soy milk to be somewhat 'beany,' but many brands have developed processing methods to create a more neutral flavor profile.
Oat Milk
Oat milk has seen a huge surge in popularity, thanks in large part to its naturally sweet, creamy flavor and its ability to froth exceptionally well for use in coffee and lattes. It is made by blending oats and water and then straining the mixture, though many commercial varieties have additional ingredients for improved texture and fortification.
While generally lower in protein than soy milk, oat milk is a good source of soluble fiber, specifically beta-glucan, which has been shown to help lower cholesterol. It is also higher in carbohydrates than some other plant milks, which can be a consideration for those managing blood sugar or following a low-carb diet. A key point for those with gluten sensitivities or celiac disease is to choose certified gluten-free oat milk, as oats are often cross-contaminated during processing.
Almond Milk
As one of the most popular plant-based milks, almond milk is prized for its mild, nutty flavor and low calorie count, especially in its unsweetened form. It is made from filtered water and ground almonds, often resulting in a thinner consistency compared to soy or oat milk. Unsweetened almond milk is also very low in carbohydrates, making it a good fit for those on a keto or low-carb diet.
From a nutritional standpoint, almond milk is naturally a good source of vitamin E and contains healthy fats, but it is typically very low in protein. For this reason, it's particularly important to choose a brand that is fortified with calcium and vitamin D if relying on it as a milk substitute. Its light taste makes it great for smoothies, cereal, and baking, but it can separate when added to very hot beverages.
Pea Milk
Pea milk is a more recent innovation gaining traction due to its impressive protein content, which often rivals or exceeds that of cow's milk. Made from yellow split peas, it is an allergen-friendly option that is free from nuts, soy, and gluten. Leading brands like Ripple fortify their products with calcium, vitamin D, and vitamin B12.
With a creamy texture and neutral flavor, pea milk is a versatile choice for everything from cereal and smoothies to coffee and savory recipes. Its high protein content makes it an excellent option for those prioritizing muscle maintenance or needing a protein boost, especially since many other plant milks fall short in this area.
Other Notable Plant-Based Milks
Coconut Milk Beverage
Distinct from the canned variety used for cooking, carton-based coconut milk is a beverage with a thinner, more watery consistency. It has a distinct tropical flavor and is rich in medium-chain triglycerides (MCTs). It is low in protein and carbohydrates but naturally high in saturated fat. Fortified versions are available, but those with heart health concerns should monitor their intake of saturated fat.
Cashew Milk
Known for its creamy texture and rich, buttery taste, cashew milk is excellent for making velvety sauces and rich desserts. It is also low in calories and carbohydrates in its unsweetened form. As with almond milk, it is typically low in protein and nutrients unless fortified. A major benefit is that homemade versions often do not require straining, allowing you to retain more nutrients from the whole nut.
Rice Milk
One of the oldest dairy-free alternatives, rice milk is highly hypoallergenic, making it a safe choice for those with multiple food allergies. It has a naturally sweet flavor and a very thin consistency, similar to skim milk. Rice milk is low in protein and fat but high in carbohydrates, so it's not the best choice for those seeking a protein source. Due to potential arsenic levels, the FDA recommends against relying solely on rice milk for children.
Comparison of Popular Vegan Milk Alternatives
| Feature | Soy Milk | Oat Milk | Almond Milk | Pea Milk |
|---|---|---|---|---|
| Protein Content | High (~7-8g per cup) | Moderate (~3-4g per cup) | Very Low (~1g per cup) | High (~7-8g per cup) |
| Calories (unsweetened) | Moderate (~80-120 kcal) | Moderate (~80-120 kcal) | Low (~30-60 kcal) | Low-to-Moderate (~70-100 kcal) |
| Fat Content | Moderate (mostly unsaturated) | Moderate (often contains added oils) | Low (mostly unsaturated) | Moderate (often contains sunflower oil) |
| Best For | Cooking, baking, all-purpose use | Coffee, lattes, smoothies | Cereal, smoothies, low-carb diets | High-protein smoothies, all-purpose use |
| Texture | Rich and creamy | Creamy and smooth | Thin and watery | Rich and creamy |
| Taste | Neutral to slightly beany | Naturally sweet, malty | Mild and nutty | Neutral, clean taste |
How to Choose the Right Vegan Milk for Your Needs
Choosing the best vegan milk is a personal decision based on individual needs. If high protein is your priority, soy or pea milk are your best bets. For a low-calorie option, unsweetened almond or cashew milk are excellent choices, though you must account for protein and nutrient intake elsewhere in your diet. Oat milk is a favorite for its creamy texture in hot beverages and baking, but remember to choose a certified gluten-free option if necessary.
It's important to read the nutrition label carefully, as fortification levels and added sugars can vary significantly between brands. Look for options fortified with calcium, vitamin D, and vitamin B12. Ultimately, experimentation is key to finding the flavor, texture, and nutritional profile that fits your lifestyle best. For additional information on dietary transitions, consulting a registered dietitian can be beneficial.
Conclusion
Vegans have a vast and growing selection of plant-based milks to choose from, providing a simple answer to the question, "What do vegans drink for milk?". From protein-rich soy and pea milks to creamy oat and low-calorie almond milks, there is a suitable alternative for almost every purpose. By understanding the unique properties of each type—including flavor, nutritional content, and versatility—you can make an informed choice that supports your health, taste preferences, and ethical values. The right plant-based milk for you is out there, and exploring the variety is part of the fun.
