Alternative milk options are becoming increasingly popular, with usage of dairy alternatives greatly on the rise in the United States. Part of the ongoing shift in preferences is driven by the growing number of consumers concerned with climate change, animal welfare, and health, which have spurred significant changes in the American diet.

For many, reducing their consumption of animal products is a straightforward lifestyle choice — 33% of Americans are already or very interested in reducing their dairy consumption.

Although the market for plant-based milk is expansive and diverse, newer alternatives such as oat milk and macadamia milk are rounding out traditional options like soymilk and almond milk. As consumer interest grows, entrepreneurs are seizing the opportunity to expand the market.

There are numerous benefits to the expansion of this industry, including a lessened impact on the environment, greater animal welfare, and improved health outcomes. As cow breeds have become more and more specialized for the purposes of dairy production, lactations that are longer and more extreme are inseparable from the act of maintaining a herd. These factors all make it tremendously difficult for farmers to provide a comfortable and humane existence for the cows in their care while meeting the demand for traditionally produced milk. By providing consumers with sustainable and ethical solutions, the milk alternatives industry has a lot to gain. However, there are a handful of challenges to be worked through on all fronts. As the reputation of alternative milk steadily rises, all players in the industry must collaborate on solving these problems.

The goal is to take a comprehensive look at food choices, discussing the advantages and potential issues consumers may face when choosing alternative milk.

Types of Alternative Milk

     The milk section of a grocery store used to be a strictly dairy zone, dominated by cow’s milk and its various derivatives. Today, however, this section is anything but monolithic, with plenty of options made from everything from coconuts to cashews. Nobody calls the milk from these studiously unspecific emulsions ‘imitation milk,’ yet no one quite calls them all ‘producers’ either. Instead, soy milk is its own thing, just like almonds, oats, hemp, coconut, rice, and more. With the exception of soy milk, all of these beverages are legally defined as ‘milk alternatives’ or ‘nondairy milk,’ which are all forms of plant-based milk. Here’s a wide-ranging guide to these milk alternatives, along with their best uses.

• Soy Milk: With a relatively mellow flavor and gentle, creamy texture, soy milk is an all-around contender.
• Almond Milk: This milk’s nuttiness is downright genial, almost sweet, making it an agreeable stand-in for dairy milk in most recipes.

• Oat Milk: Oat milk is neutral, slightly earthy, and sweet—absolutely delectable in lattes and white beverages.

• Coconut Milk: In cooking, you should opt for canned coconut milk, with more creamy content that causes it to separate.

• Rice Milk: The furry sweetness of rice milk isn’t universally beloved, although it can be a comfort or sometimes nostalgic component for some people.

Because it is not nutritionally exceptional, rice milk is likewise not worth a devoted spot on your shopping list. Many of these milk alternatives are fortified with calcium, vitamin D, and other nutrients, but even then, most plant-based milk alternatives don’t contain the same amount of protein that good old cow’s milk provides.

Nutritional Comparison with Cow’s Milk

     With the variety of alternative milks increasing, many have begun to drink more oat, nut, or soy milk in place of traditional cow’s milk. However, there is confusion surrounding the health benefits and drawbacks and how to make the best decision for the consumer’s health and lifestyle. Where applicable, a nutritional breakdown was co to compare the perceived healthfulness of these alternative milks to traditional cow’s milk.

Nutritional Comparison

• Fat: On average, the caloric density of full-fat cow’s milk is the closest to that of most of the alternative milks. Oat, cashew, and hemp milk are higher in fat and therefore more calories, while other alternative milks, like rice and almond milk, are lower in fat and calories. Skim or fat-free cow’s milk has the lowest fat content while being the highest in protein. Almond, rice, soy, and oat milks contain minimal saturated fat while other alternative milks contain 1–3 grams of saturated fat.

• Calcium: Most alternative milks contain higher levels of calcium at roughly 300 milligrams per 240 ml serving. Unfortified cow’s milk contains 300 milligrams of calcium per 240 ml, more than skim milk.

• Vitamins: Cow’s milk contains roughly 15% of an adult’s recommended dietary allowance of Vitamin D while most alternative milks are either not fortified with Vitamin D or contain an average of 25% RDA. Cow’s milk contains roughly 30% RDA for calcium and 70% RDA for Vitamin B12, while alternative milks contain 25% RDA for B12. The Vitamin A content of skim, low-fat, and full-fat milk is between 6–10% RDA, while alternative milks contain 10–15% RDA for an equal serving.

• Sugar: Unsweetened cow’s milk has the lowest sugar content at 12.5 grams of naturally occurring lactose. Among the unsweetened alternative milks, the lowest sugar content comes from cashew milk at 1 gram per serving. Oat milk has the highest sugar content (6 grams), as it naturally contains sugar. Oat, rice, almond, and soy milks contain various added sugars while cashew, coconut, and hemp have little to no added sugars.

• Protein: Since most alternative milks are low in protein, they might not be suitable substitutes for an adult’s nutrient and satiety needs. While soy contains 7 grams of protein per serving that cow’s milk has, other milks like oat milk contain 4 grams of protein to cow’s milk’s 8 grams per serving.

Fortification: Especially for children and pregnant or breastfeeding women, it is important to make sure alternative milk choices include fortifications of Vitamins A, D, B12, and calcium.

     Compared to cow’s milk, the healthfulness of milk depends on individual consumer needs. Consumers must weigh whether the benefits justify the nutrient content of their choice. Concerns about sugar, thickeners, and fortification may affect interest in almonds, oats, and other plant-based milks. Almond milk offers fewer calories and heart-healthy fats. Soy milk matches cow’s milk in protein and contains nearly 500 mg of Omega-3s per serving. Coconut milk is highest in fat and is nutritionally inferior to whole milk. Hemp, rice, and oat milk provide beta-glucans, Omega-3s, insulin, and plant lignans, respectively.