5 best plant-based milk options for those who’ve just turned vegan

Plant milks are lower in saturated fat and calories than cows' milk, and are safe for people with lactose intolerance.
Low calorie milk for thandai
Ensure your good health with plant milk. Image courtesy: Shutterstock
Aayushi Gupta Published: 11 Jun 2022, 13:00 pm IST
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We often hear that milk should be in our staple diet. But when it comes to milk, people may have a love-hate relationship. Whatever the case is, you just can’t ignore its benefits! With a lot of people turning to veganism, the market for plant-based milk has opened up. And so, here we are suggesting 5 best plant milk options against cow milk.

Can plant milk really replace milk?

Well, plant milk is way more nutritious than dairy milk, as they are low-carb, low-calorie options, especially for those watching their weight. In fact, they are safe for people with lactose intolerance.

What does science say about this

There have been growing worries in recent years about cow’s milk and how it is injected with hormones. When cows are milked while pregnant, their oestrogen levels rise 20-fold. And these oestrogen levels have been associated with breast, ovarian, and uterine malignancies, according to a study published in the Journal Medical Hypotheses. Excessive milk consumption has also been linked to an elevated risk of heart disease in several studies.

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Plant-based milks are low in calories and a healthy milk alternative. Image courtesy: Shutterstock

As a result, plant-based milk seems to be a better option.

Also, yes, plant milk is better than dairy milk, but cow and buffalo milk are also safe and healthy. But if you want to choose one, then you could go for plant-based milk that has fewer calories and sugars.

Best plant milk options

Health Shots spoke to Dr Deepti Lokeshappa, Msc Food Science and Nutrition, Senior Consultant-Clinical Nutritionist, Motherhood Hospital, Bengaluru, who listed some of the best plant milks to try.

Dr Lokeshappa says, “Milk has always been a staple food item that everyone loves due to its taste and high nutritional value. However, non-dairy alternatives to milk have recently become quite popular due to many people turning vegan and consuming plant-based milk. You should also try plant milk because they are really useful in staying healthy,”

Here are 5 plant-based milks that will keep your nutrition on track:

1. Almond milk

Almond milk is a plant-based beverage produced from pulverised almonds and water that is lactose and dairy-free. This is a great alternative for people with lactose intolerance. Almond milk is high in antioxidants, vitamins, and minerals and has a sweet, nutty flavour. It also contains a lot of calcium, magnesium, and other minerals and is low in calories.

plant milk
Do you want to boost your brain muscle? Well then, opt for almond milk, without a doubt. Image courtesy: Shutterstock

2. Soy milk

Soy milk is also a lactose-free, flavorful beverage manufactured from soybeans. It’s abundant in calcium and potassium and contains vitamins A, B-12, and D nutrients. In fact, soy milk can be used as a dairy milk alternative since it contains the same amount of protein as cow’s milk.

3. Cashew milk

This creamy and delicious plant-based milk is packed with calcium, proteins, vitamins, and minerals, and can be used to make everything from coffee, tea, soups, and more. Cashew milk is an excellent bone builder because it is high in calcium, potassium, vitamin K, and magnesium.

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4. Rice milk

Another great plant-based milk option is rice milk. Brown rice and its syrup are commonly used to make rice milk. Rice milk has the lowest allergy risk of any plant-based milk, making it an excellent soy, almond, or dairy milk substitute. Rice milk also contains the most carbohydrates content, at around 22 grams per cup.

5. Oat milk

Oats are a wonderful dairy milk substitute because they are abundant in fibre, minerals, and nutrients, especially if it is fortified. It is nutrient-dense, and a creamy beverage that is high in micronutrients and macronutrients. However, if you want to limit your intake of added sugar, you must buy unsweetened oat milk. People with gluten intolerance should choose gluten-free oat milk.

plant milk
Oats are packed with nutrition. Image courtesy: Shutterstock


Apart from the options listed above, coconut milk and hazelnut milk are other viable options. It is entirely dependent on your health and personal tastes. The most important thing is to choose a plant-based milk with the fewest additional ingredients on the label. When buying milk, you should also be aware of the added sugars and oils.

One drawback of plant-based milk is that it is pricey due to its source and extraction procedure. And it could take a few tries to understand the one that best suits your interests, tastes, and budget.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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