Milk substitutes are everywhere, and drinking them has become increasingly common. Although some people drink nondairy milk for health reasons as they are lactose intolerant, others drink it as a choice: milk alternatives are vegan, have less fat, may be lower in calories, and are perceived as more sustainable. Additionally, companies have made it easier to gain access to nondairy milks, as grocery stores carry wider ranges of these milks. Last November, Starbucks discontinued charging extra for customers selecting non-dairy milk in their drink. Truly, milk substitutes are one of the new norms.
Nondairy milk is typically made by blending a base ingredient with water and straining the mixture to separate the solids from the liquids. The end product is a smooth, silky drink that varies in viscosity and flavor.
Because there are so many different types of milk substitutes, it can be difficult to differentiate what milk alternatives are good for what purposes. If you’re wondering what nondairy milk you should be purchasing, this milk substitute guide explains everything you need to know: from taste and texture to optimal use.
Nut Milk
Nut milks are perhaps the non-dairy milk that started it all, specifically almond milk. Rich in Vitamin E and calcium and low in caloric content, nut milks have a relatively neutral flavor and low viscosity. Its texture is quite watery, making it alright for cereal but not preferable in drinks like coffee or tea. Nut milk is quite good in sauces though, as its flavor stays neutral even when heated or cooked.
Our recommendation: Elmhurst Milked Almonds & Milked Cashews
Oat Milk
Oat milk is considerably higher in fiber compared to most other milk alternatives, although it contains a similar caloric value as regular milk. With slightly more protein than nut milk — oat milk is quite thick, making it especially good for both hot and iced drinks. It fares well in coffee and can be steamed and frothed well, if you want a latte or cappuccino.
Our recommendation: Oatly Oat Milk, Chobani Oatmilk Extra Creamy
Soy Milk
Soy milk is the closest copy of cow’s milk due to its similar protein content, making its texture and viscosity almost the same as regular milk. Soy milk is considered the best for baking because it builds structure the best, which is necessary when making cakes and quick breads so that the batter stays together. This milk substitute is not ideal for sauces though, because the soy flavor can come through too much when cooked on the stovetop.
Our recommendation: Silk Organic Unsweet Soymilk
Coconut Milk
Coconut milk comes in two variations: boxed or bottled and canned. Thick and creamy, the boxed or bottled version of coconut milk is good for hot and iced drinks, but should not be frothed as it will separate. The coconut adds a lovely subtle flavor to one’s drink. Boxed or bottled coconut milk is very low in protein content, so it should not be used for cooking or baking.
The canned version, on the other hand, is best for cooking creamy sauces and other rich dishes. This is a staple in foods like curries or pudding. Canned coconut milk is very high in fat content. You should not drink it, as it is overly thick and creamy.
Our recommendation: Califia Farms Organic Coconut Milk (bottled), Aroy-D Coconut Milk (canned)
Rice Milk
Rice milk is very low in caloric value, fat, and protein. It is the thinnest of all the dairy alternatives, which causes its use to be confusing for many. In fact, rice milk is not that great for much. It is too thin to be used in drinks or cooking, but is high in calcium, if that is what one drinks dairy for.
Our recommendation: Dream Rice Milk
So, which milk in this milk substitute guide is best?
Honestly, there is no “best” milk alternative — it all depends on what you want in a nondairy milk and what you will be using it for. Hopefully, you can now narrow down your choices and select what milk substitute works best for you.