The Pros & Cons of Milk Alternatives

Whether it be a choice or needed change of diet, knowing which milk alternative would be the best choice for you can make a very beneficial impact on your overall health. What are the benefits of almond, soy, rice, hemp or coconut? Which one is right for you?  The taste of some of these may not be appealing, but at least there are different brands as well as flavors/versions of each and you may have to go for the process of elimination in order to find what pleases your taste buds as well. Here are the facts, both good and bad, about each:

Almond Milk:

- Almonds are a great source of protein. While this option is a great alternative, however; keep in mind that almond milk contains less protein as well as calcium than cow’s milk. Be sure to consume the appropriate daily amount for you.

- Weight loss has been noted as a worthy benefit of this milk. It only has approximately 60 calories vs. cow’s milk which ranges from 86-146 calories.

- No cholesterol or saturated fat

- Contains healthy Omega 3 essential fatty acids which help the heart and blood pressure

- Low in sodium

- Still a great source of Vitamin D which helps strengthen your bones, aiding in relief of Osteoporosis and Arthritis

- Contains Vit E which is great for the skin

- No additives

- Low in carbs, doesn’t affect your blood sugar

- Great source of fiber which helps in digestion

- lactose-free

-It doesn’t spoil like cow’s milk. You can actually leave it out and it won’t go bad!

- It comes in regular, unsweetened, or vanilla flavor. There is also a coconut-almond blend available.

*This is the type of milk I drink. In testing out the different brands, I went with either Almond Breeze or Simple Truth. I noticed that Silk gets filmy on the top when heated/warmed and is on the thicker side.

Hemp Milk:

- It is simply a blend of hemp seeds and water. Easy to make!

- In an 8-oz serving, you get all of these nutrients: 900mg of Omega 3 fatty acids, 2800mg of Omega 6 fatty acids, 10 essential amino acids, 4 grams of digestible protein, 1/2 the daily recommended amount of calcium….along with Potassium, Phosphorus, Vits A/B12/D/E, Riboflavin, Iron, Folic Acid, Magnesium and Zinc.

- No cholesterol

- Good for the heart

- Has anti-inflammatory properties (great for arthritis)

- Helps with mental clarity and function

-Wonderful for the hair, skin and nails

*This is my 2nd choice. Very mild flavor like almond milk.

Rice Milk:

- Rice is known for its carbs, so it does contain more than cow’s milk

- No cholesterol or lactose which helps the above issue some

- Low in protein. You’ll need to get an adequate amount from other sources

- Fortified with calcium, Vit A, Vit D, B12, Niacin and Iron.

- It can be pretty high in calories: A cup of rice milk contains 140 calories

- Contains about 3 grams of fat per cup which is less than whole cow’s milk but more than skim cow’s milk

- Easy and inexpensive to make

Soy Milk:


- Aids in relief of Osteoporosis for postmenopausal women
- Helps relieve PMS symptoms

- Contains anti-carcinogenic properties, especially great to lower the risk for prostate and breast cancer

-  Contains isoflavons which help control or decrease obesity, especially in those over 50

- The above also helps in lowering LDL (bad) cholesterol

- Most soybeans are genetically modified which are Monsanto-controlled

- It contains less protein than cow’s milk

Coconut Milk:

- Nutritious in fiber, Iron, Selenium, Sodium, Calcium, Magnesium, Phosphorus, and Vit’s B1, B3, B5, B6, C, and E.

- Contains MCFA (Medium Chain Fatty Acids) which include Lauric Acid, a great antibacterial and antibiotic substance.

- Coconut milk is still considered a fat but the MCFA’s metabolize a lot faster than other fats and can lessen the chances of fat storage. Still be careful as to the quantity consumed.

- 1 oz of coconut milk contains the following: 154 calories, 1.4 grams of protein, 15 grams of fat, and 3.4 grams of carbohydrates (compare this to other milks)

- Tends to be on the sweeter side naturally

- Promotes good digestion including symptoms of ulcers and acid reflux

- Great source of iron and antioxidants

- May help with inflammation and muscle/nerve issues

- Beneficial for hair, skin and nails

In conclusion, all milk alternatives have their pros and cons. Be sure to not only decipher what’s best for you, but read the labels of each milk to determine for yourself. Test taste a few until you find the perfect fit!

transferred- original post date 02/24/2015