Soy milk
Soy milk has long been the go-to choice for many dairy-free consumers. It stands out in the plant-based crowd for its nutritional profile that closely matches that of cow's milk. Made from soybeans or soy protein isolate, it contains a substantial amount of protein, making it a favourite among vegetarians and vegans. It naturally contains high levels of essential fatty acids, vitamins, and minerals. Fortified versions offer added calcium and vitamins.
Almond milk
Almond milk is one of the most popular plant-based options. It’s made by blending almonds with water and then straining the mixture to remove solids. It’s light and slightly sweet with a hint of nuttiness. It’s also low in calories and a good source of vitamin E, which is great for skin health. However, it’s not a good source of protein and often comes enriched with calcium and vitamin D.
Oat milk
For those who like a creamy texture and a touch of sweetness, oat milk is an excellent choice. Produced by blending oats with water, it has a mild, naturally sweet flavour. Oat milk is great for coffee and smoothies, thanks to its ability to froth beautifully. It's also packed with beta-glucans, which are known for their cholesterol-managing benefits, making oat milk not only tasty but also good for your heart.
Rice milk
Rice milk offers a naturally sweet taste with a light, watery texture. Made from milled rice and water, it is the least allergenic among plant-based milks, which makes it an ideal option for those with nut or soy allergies. While rice milk is lower in protein, it has a gentle sweetness for those who prefer a mild-flavoured milk alternative.
Coconut milk
Coconut milk from the carton (not to be confused with the thicker version often used in cooking) is another tasty alternative. It's creamier and has a tropical flavour that pairs well with smoothies and desserts. While it's lower in protein and carbohydrates, it's higher in fats and often comes fortified with vitamins and minerals.
Pea milk
Pea milk is the new kid on the block but is gaining popularity due to its nutritional benefits. Made from yellow peas, this milk is rich in protein and low in sugar. It has a creamy texture and neutral flavour, making it versatile for both cooking and drinking. Pea milk is also an excellent source of omega-3 fatty acids.
Hemp milk
Hemp milk, made from hemp seeds, is a nutritious choice that includes a healthy dose of omega-3 fatty acids, which are beneficial for heart health. It has a creamy consistency with a slightly nutty flavour and is often fortified with additional vitamins and minerals.
Cashew milk
Cashew milk s rich and creamy with a subtle sweetness. It's made in a similar way to almond milk and is a good source of vitamins E, K and B6. Like other nut milks, it’s low in protein and usually enriched with other nutrients.
Macadamia milk
Known for its rich, creamy texture, macadamia milk often comes fortified with nutrients. Macadamia milk is made by blending macadamia nuts with water and then straining the mixture to remove solid residues. The result is a light, slightly sweet milk that is popular in coffee and tea, smoothies, and dessert recipes.
Health tip
Opt for unsweetened varieties to avoid added sugars. If you have dietary concerns, consulting with a dietitian can ensure these milks are effectively incorporated into your diet.
Plant-based milks are often fortified like dairy milk, but they may not fully replace dairy for young children due to their lower protein and fat content. Always check the label for nutritional details, ensuring you get the necessary calcium and protein - and it's always a good idea to consult a dietician.
Finally, why do we call dairy milk alternatives ‘milk’? Glad you asked!
The labelling of all food including 'milk' is governed by the Australia/New Zealand Food Standards Code (FSANZ).
Currently, prescribed names such as 'milk' can be used on other foods provided context is given. For example, with 'soy milk', the soy component indicates the product is not a dairy product and therefore follows the rules.
The last decade has seen an increasing number of plant-based products marketed as dairy alternatives (those made from soy, nuts, coconut, rice and peas). Many of these products do not resemble cow's milk from a nutritional perspective and therefore have the potential to confuse consumers.
There is a current government review of food labelling. The Australian Dairy Farmers peak body is encouraging a holistic review of the topic including labelling definitions of milk. (Source: dairy.com.au)
.jpg)
