10 types of alternative milks and their uses

After years of unprecedented growth, the plant-based sector looks to be cooling slightly as sales decline for the first time in years and governments look to regulate the naming of plant-based meats and other products. One part of the plant-based food revolution looks to have firmly established itself as here to stay and that is plant-based milk alternatives. Alt-milk sales reached $3.2 billion in total US omni sales this year, an 11.1% increase over last year.

Whether due to health reasons, lactose intolerance, veganism or just for taste, plant-based milk alternatives are now ubiquitous. Here are some of the best alternative milk products on the market.

Soy milk

The original plant-based alternative to milk made from soybeans became popular as early as the 1980s. It is a versatile alt-milk that can be used in many recipes, has a relatively neutral flavour and is a good source of protein and calcium, naturally free of cholesterol and low in saturated fats. While there have been some concerns raised in recent years about soy products and potential negative health effects, the scientific consensus around soy milk is that it is safe to consume for adults and children. As with most plant-based milk alternatives it lacks certain vitamins and minerals so if giving it to children make sure you buy a fortified version that is suitable for the little ones. Soy milk is a joint best alt-milk in terms of sustainability according to a 2018 Oxford study.

Uses: Cakes, pancakes, porridge, smoothies, béchamel and other sauces, ice-cream.

Oat milk

The darling of hipster baristas and yoga people in every city of the world, oat milk is high in fibre and a good choice if you want to reduce your carbon footprint through your diet. Many oat milks are gluten-free, but because they are made from oats, there is often a risk of cross-contamination affecting those with coeliac disease. Oats can often be cultivated with pesticides and weed killer like glyphosate, so ensure you choose a reputable, certified organic brand.

Uses: Coffee, cakes, pancakes, porridge, smoothies, béchamel and other sauces, cocktails, ice-cream.

Potato milk

A relatively new arrival on the alt-milk scene, this plant-based milk leverages all the health benefits of potatoes in liquid form. It is high in fibre, protein, carbs and fats. Because of its thin texture and subtle taste, it can often contain additives to boost flavour, so read the label carefully.

Uses: Coffee, cakes, pancakes, porridge, smoothies, béchamel and other sauces, cocktails.

Hemp milk

The versatility of hemp knows no bounds and milk made front the plant makes an excellent alternative to dairy. Hemp milk is high in protein, and omega-3 and omega-6 fatty acids. It does have quite a strong nutty flavour however, so it’s not for everyone and it may not be suitable as a milk substitute in many recipes.

Uses: Coffee, cakes, pancakes, porridge, smoothies.

Pea milk

Pea protein has become a highly valued ingredient in the plant-based food industry and with pea milk you can see why. The milk, which is made from yellow split peas, has a creamy texture and a flavour closer to milk than many other alt-milks. Like oat milk, pea milk can often contain additive ingredients to enhance flavour, like sugars, or texture like thickeners.

Uses: Coffee, cakes, pancakes, porridge, smoothies, béchamel and other sauces.

Almond milk

Almond milk always seems more appealing in theory than practice, but it is nonetheless a good alternative milk both for consuming on its own or as an ingredient. It’s not suitable for people with nut allergies, but is high in protein. Almonds score low on the sustainability scale as they require more water than other ingredients in other alt-milks and as many as 70% of commercial bees in the US are drafted in for the purpose of pollinating almond tree orchards. Some would say this disqualifies almond milk as a vegan-friendly product.

Uses: Coffee, cakes, pancakes, porridge, smoothies, cocktails, ice-cream.

Hazelnut milk

Hazelnut milk has a strong nutty flavour, which makes it more suitable for baking or in coffee. It does have a better sustainability profile than almond milk and it’s a good source of protein and other nutrients like Vitamin E. Hazelnut milk contains no cholesterol and no fat, but it can be sweetened so check the ingredients on the carton before you make it part of your daily consumption.

Uses: Coffee, cakes, pancakes, porridge, smoothies, cocktails, ice-cream.

Coconut milk

With a very distinctive flavour, coconut milk is a necessary ingredient in many Asian cuisines and makes a great ingredient for baking with. However, the global demand for coconut products means that local farmers and pickers are being exploited in countries like India and the Philippines. Deforestation can also be attributed to the global upswing in demand for coconut. If you are to consume coconut milk, try to choose a fair trade and environmentally responsible brand.

Uses: Coffee, cakes, pancakes, porridge, smoothies, cocktails, ice-cream, curries and soups.

Rice milk

Rice milk is thin in texture and has a neutral flavour, making it a versatile ingredient. Many brands add sugar to sweeten it, however, so be careful when choosing a brand. It is high in carbohydrates, making it a good choice for active people, but may case issues for diabetics. Not a good source of protein, rice is also high in inorganic arsenic, so rice milk should not be given to babies or toddlers.

Uses: Cakes, pancakes, porridge, smoothies, cocktails.

Walnut milk

Another new arrival on the alt-milk scene, walnut milk is growing in popularity. Walnuts require less water to cultivate than almonds, so the environmental footprint is smaller. It is made from nuts so obviously, it is not suitable for those with nut allergies, but its distinctive nutty flavour makes it suitable to add to coffee or as a milk substitute in baking.

Uses: Coffee, cakes, pancakes, porridge, smoothies, cocktails, ice-cream.