An Updated Guide to Soy, Rice,
Nut, and Other Non–Dairy Milks

NON–DAIRY MILKS REPRESENT A GROWING MARKET. Many supermarkets now sell an increasing number of non–dairy beverages, and many major supermarket chains sell their own brand of soymilk. However, as the number of products on the shelves increases, so does consumer confusion as to which non–dairy milk is the best choice. Scores of vegetarians are familiar with non–dairy milks but may have lingering questions about which product to choose for their specific needs.

Plant–based milks, such as soy, rice, and almond milk, are non–dairy beverages that have their own distinct texture, color, and taste. They can be consumed straight from the container, mixed into drinks like smoothies, or used in cooking or baking. Non–dairy milks vary in their calorie and nutrient content. Some milks are lower in fat than cow's milk, and since they're all plant–based, they contain no cholesterol. Notably, non–dairy milks have little saturated fat, which many consider a benefit for cardiovascular health.

There's also the added benefit of protective substances found in some of the original products from which the milk is made. For example, soymilk contains soy protein and isoflavones that have been shown to modestly decrease LDL (bad) cholesterol levels, and almond milk has vitamin E, an antioxidant compound that may play a role in prevention of prostate cancer.

Be informed when choosing a non–dairy milk. Unfortified products are low in several key nutrients, such as calcium and vitamin D, both of which are key players in the prevention of osteoporosis. Make sure to check the Nutrition Facts label and compare labels on milk alternatives to be certain you're getting the most for your money.

Soymilk

Table 1 (original)

Table 1 (updated, 2013)

Soymilk has become the most popular of all the nondairy milks. Many brands of soymilk have about the same or slightly less protein than cow's milk. Sometimes, lower fat or light varieties are lower in protein, calcium, vitamin D, and/or vitamin B₁₂, depending on the brand. Unfortified soymilk contains little absorbable calcium. To counter this, some manufacturers enrich their products with calcium carbonate, an easily absorbed form of calcium. Many varieties of enriched soymilk also contain added vitamin D and vitamin B₁₂.

Most recent research suggests that it is suitable to include soy as a part of a healthy diet, and there are some health advantages to using moderate amounts of soy products. A reasonable amount of soy for most people seems to be approximately 2–3 servings daily.¹

As a consumer, you may also want to consider purchasing organic soymilk since soybean crops are often heavily treated with pesticides. In the tables that accompany this article, products that contain organic ingredients are indicated by a symbol (‡) before the product's name.

Nut Milks

Table 2 (original)

Table 2 (updated, 2013)

Various types of nuts can be used to make nut milks. These include Brazil nuts, hazelnuts, and the ever popular almonds. All nut milks are made from ground nuts that have been strained, liquefied, and then sweetened. They are typically similar to soy beverages in terms of calories and fat, but actual amounts depend on the manufacturer and the product in question.

With nut milks, the properties of the nut are imparted on the milk during the manufacturing process. For example, almonds are one of the healthiest nuts that humans can eat. They're rich in magnesium, potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. Almond milk, therefore, may be one of the more nutritious milk alternatives on the market. However, almonds are costly, so the actual amount of almonds used in the almond milk is small; it may not be enough to provide lots of nutrition.

Many products also have added sweeteners, such as cane or refined sugars, which may not be appropriate for people with diabetes. This is especially true for nut milks, which tend to have more sweeteners added to balance out the bitter taste. In addition, most of the nut milks available have very little protein (<2 grams per 8 ounce serving) when compared to soymilks, and most are not fortified with vitamin B₁₂.

Grain Milks

Table 3 (original)

Table 3 (updated, 2013)

Grain milks are milk substitutes made from fermented grain or flour. The most common types of grain milks come from rice and oats. These milks are made from grains that have natural fiber present; therefore, the milks have the added benefit of fiber that is infused naturally into the drink upon manufacturing. However, most grain milks contain less than 4 grams of protein per 8 ounce serving, which may be a deciding factor in which beverages to consume.

Rice milk is processed from brown rice and usually contains rice syrup, evaporated cane juice, or some other natural sweetener. It is typically fortified with calcium, vitamin D, and/or vitamin B₁₂. When compared to soymilk or cow's milk, rice milk is largely a source of carbohydrates without the protein punch. Therefore, it's important not to look at it as a nutritional equivalent but rather as a useful replacement for soymilk or cow's milk for taste and cooking purposes. If you're relying on rice–, nut–, or grain–based milks as dietary staples, eat a wide variety of other foods to insure that you're getting all the nutrients you need. Fortified soymilks, which are higher in protein than other plant–based milks, are a better choice as the primary beverage for a vegan child or adult.

Coconut Milks (added, 2013)

Summary

The non–dairy milk you choose is entirely up to your own preference. Some may choose soymilk for its isoflavone content, while others may want to limit their use of soy. Almond milk provides a healthful alternative milk for baking, cooking, and drinking, but nutritionally, you're perhaps better off eating the almonds. Rice milk is largely a source of carbohydrates, but it can give you something to use with your meals and for baking if you like the taste. Other types of milks—hemp, oat, and some others—can be beneficial for your diet, but they are largely unstudied or unavailable commercially at this time.

Many consumers will opt to use fortified non–dairy milks as a convenient source of key nutrients, such as calcium, vitamin D, and vitamin B₁₂. Not all products are fortified with all three of these nutrients, so label reading is important in choosing the right product for your needs. Be sure to check the Nutrition Facts label regularly since nutrient values can change.

Our choices for the best products to deliver calcium and vitamin D (providing at least 300 milligrams of calcium and 3 micrograms of vitamin D or more per serving) are 365 Organic Soy, Natur–A Soy, Organic Valley, Pearl, Silk, Trader Joe's Soymilk, Yü Soy, Natur–A Rice, Trader Joe's Basmati Rice Milk, and Yü Basmati Rice. Good sources of calories for growing children and active adults (providing at least 130 calories per serving of the original or plain flavor) are Trader Joe's Soymilk Extra, Westsoy Plus and Westsoy Organic, Edensoy Extra, Edensoy, Y\FC Basmati Rice, Pacific Organic Oat, Pacific Low Fat Rice, Living Harvest Hemp Milk, and Natur–A Rice. If getting enough calories is your concern, you may want to try switching to flavored non–dairy milk, as these products generally have more calories than their regular counterparts. Top choices of non–dairy milks that provide good–quality protein to your diet (8 grams or more per serving) are Edensoy (Original and Extra), Pacific (UltraSoy and Organic Unsweetened), Trader Joe's Soymilk Extra, Vitasoy Classic, Westsoy (Organic and Unsweetened), and Yü Soy.

A few brands of soymilk contain algae–derived docosahexaenoic acid (DHA). Odwalla, Silk Plus Omega–3 DHA, and ZenSoy on the Go are all fortified with this fatty acid, which is usually found in fish oils. Hemp–based products contain alpha–linolenic acid, which humans are able to convert to DHA to some extent.

Key considerations for many will be personal preference and taste. Check out the different varieties of non–dairy milks out there—and be sure you're eating a wide variety of healthy foods to go along with them. Of course, none of the non–dairy milks should be used to replace breastmilk or commercial infant formula for babies.