Not so long ago, the idea of choosing something other than milk to pour over your cereal was basically unheard of. Now, it’s a different kettle of fish! There’s almond, soy, cashew, rice, coconut no shortage of choice! Wrongly referred to as “milks,” these beverages have been effectively making the grade for several years now. Here’s a quick overview of the varieties found in store.
Soy beverages
By far the most popular, soy beverages generally contain the same amount of protein as milk (about 8 g of protein per 250-mL or 1-cup serving). However, make sure to look for the “fortified” mention on product packaging. This way you’re certain the beverage contains vitamins A, D, B12, thiamine, zinc and calcium. Soy beverages offer an ideal alternative to traditional milk. Generally speaking, “plain” versions contain less sugar than milk, but flavoured versions (e.g., strawberry, vanilla, or chocolate) can sometimes contain more, so be sure to check labels.
Almond beverages
These beverages could be an interesting alternative if you’re allergic to soy; however, even fortified with vitamins and minerals, protein content is low (1 or 2 g per 250-mL or 1-cup serving), making it a less interesting choice if you’re looking for a drink that will provide the same nutritional support as milk or soy. That said, its light almond taste adds a little extra to cereal, French toast, smoothies, and homemade puddings.
Coconut beverages
These beverages are the perfect choice for making your dishes creamier and adding a taste of the tropics. Low in protein and higher in fat than most other plant-based beverages, we love it first and foremost for how refreshing it is! Try it in smoothies, curries, or soups.
Rice beverages
Plain rice beverages have a subtle taste but contain twice as many carbohydrates as milk and very little protein. It will give you a little dose of energy, but won’t keep you satisfied for very long. Take care to select a fortified version, or it will be very low in vitamins and minerals as well.
Quinoa and oat beverages
As with other plant-based beverages, quinoa and oat drinks contain very little protein, even if fortified. Since they’re mostly made up of water, they can’t really replace milk. They can however, add variety to your menu.
Hemp beverages
A little less common than the others, hemp beverages have been around for a little while now. Low in protein and carbohydrates, they do however contain good fats, i.e., plant-based polyunsaturated fats. That said, even if most are fortified with calcium and vitamin D, they cannot replace milk since their protein content is too low.
Flax beverages
Exceptionally high in omega-3, flax beverages can serve as an alternative for those who wish to include omega-3 to their diets but aren’t too fond of fish. However, like hemp beverages, even if fortified with calcium and vitamin D, they cannot replace milk because of how low they are in protein.
When choosing plant-based beverages, make sure they’re marked “fortified” on the packaging, meaning that calcium, vitamin D and vitamin B12 have been added. Finally, before drinking, shake well so the calcium doesn’t remain stuck to the edges of the container and actually makes it into your glass!
