7 plant-based milks to try

Plant-based milks are not only increasing in popularity, but they are also more widely available at grocery stores, coffee shops, restaurants, and even at fast-food chains. With so many choices, it’s never been easier to reduce your dependence on animal products and swap to a more sustainable and humane alternative. 

Here is a list of seven plant-based milks and some of their benefits (listed in no particular order): 

1. Oat milk

Oat milk is a great plant-based alternative for those who are lactose intolerant, vegan, or simply looking for a healthy alternative to dairy milk. It's creamy, slightly sweet, and packed with nutrients like fiber, vitamins, and minerals, especially when it’s fortified.  

2. Almond milk

Almond milk is a versatile and delicious plant-based milk alternative that's perfect for everything from smoothies to coffee. It's low in calories and rich in vitamin E, which has anti-inflammatory and antioxidant properties. Almond milk is also a great option for those who are lactose intolerant or allergic to soy.  

Addressing the cow in the room: One of the most common arguments people make against almond milk is that almonds require a lot of water to produce. This is certainly true when comparing it to other plant-based milks, but when looking at the footprint of almond milk versus traditional dairy milk, almond milk uses less water and overall has a significantly lower environmental impact.

3. Soy milk

Soy milk has long been a popular plant-based milk alternative, and for good reason. It's high in protein, making it a great option for vegans and vegetarians who may be looking for easy ways to increase protein in their diets. It’s also rich in omega-3 fatty acids (which are the healthy fats), potassium and a range of other vitamins and minerals.  

4. Cashew milk

Cashew milk is a creamy and nutty plant-based milk alternative that's great for adding to smoothies, oatmeal and baked goods. Cashew milk is typically packed with magnesium, a vital mineral for disease prevention and overall health. It's also rich in antioxidants, which can help reduce inflammation and increase your body’s ability to stay healthy!  

Did you know cashew milk can easily be made at home? Simply soak raw cashews in water overnight, then blend them with fresh water until smooth and creamy. You can even add sweeteners or flavorings like vanilla extract or cinnamon to customize the taste. 

5. Rice milk

Rice milk is a mild and slightly sweet plant-based milk alternative that's perfect for those with allergies to nuts, soy or gluten. 

6. Coconut milk

Coconut milk is a delicious and creamy milk alternative that's perfect for adding a tropical twist to your smoothies, curries and desserts. It's high in healthy fats knowns as medium-chain triglycerides (MCTs), which have many health benefits.  

7. Hemp milk

Hemp milk is a creamy and nutty plant-based milk alternative that's great for adding to smoothies, coffee and cereal. It is a good source of omega-3 and omega-6 fatty acids, which are essential for biological functions and can help boost your brain health. There are many environmental benefits to hemp milk as well – as all the parts of the hemp plant can be used (construction material, textile fibers, paper, and so on).  

Don’t worry, hemp milk is made from the seeds of the hemp plant and only contains trace amounts of the psychoactive compound tetrahydrocannabinol (THC), so drinking it will not alter your mind! 

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There are also milks made from potatoes, peas, walnuts, quinoa, hazelnuts, macadamia nuts... and the list of plant-based milks goes on with new options thought up every year!  

By choosing plant-based milk, we can reduce our environmental impact while promoting a more sustainable and compassionate food system. 

What’s your favourite plant-based milk?