Care2Healthy Living/Michelle Schoffro Cook: Almond, Coconut, Hemp, Oat or Soy Milk: Which One is Healthiest?

Care2Healthy Living                                   Almond, Coconut, Hemp, Oat or Soy Milk: Which One is Healthiest?                                  Tweet                                                                   Email

    By: Michelle Schoffro Cook
    June 21, 2019

More and more people are turning their backs on cow’s milk, and for good reason: it isn’t a sustainable product for the environment, it takes a whopping 1950 gallons of water to create one gallon of milk, it has been linked to many health problems including prostate cancer, and the poor treatment of animals on some ranches, to name a few. Presented with an ever-growing range of plant-based milk alternatives to cow’s milk, including: almond, coconut, hemp, oat, rice or soy milk, which one is nutritionally superior? I hit the nutrition data to find out. Here’s what I found, but first let’s take a look at cow’s milk for comparison’s sake:
Cow’s Milk

One cup of cow’s milk contains approximately:

150 calories

12 grams of carbohydrates—In the case of cow’s milk, these carbs are lactose, or milk sugar, which is hard to digest for anyone lacking sufficient milk-digesting enzymes or lactase).

8 grams fat

8 grams protein—Whey protein powders are derived from a type of protein found in cow’s milk. Cow’s milk also contains the protein casein, which is a common allergen for many babies, children and some adults. Research shows that children who are allergic to milk also have a higher predisposition to asthma. Additionally, in studies like one published in the journal Nutrition and Cancer, researchers found that casein is linked to prostate cancer.

While it is a source of calcium, it is not easily digestible for many people, which means it may not be absorbed. After all, you can only absorb what you have first digested.

Many people have ethical concerns regarding some dairy farming practices.

Related: Here’s What a Dairy-Free Life Looks Like


Almond Milk

One cup of almond milk contains approximately (there are, of course, variations between brands):

30 to 60 calories

1 gram of carbohydrates (sweetened varieties have higher amounts)

3 grams fat

1 gram protein

Almond milk is vegan, so naturally it is lactose-free for those who are lactose intolerant. People with full-blown allergies to cow’s milk can also drink almond milk, It is a source of calcium, magnesium, vitamins A and E, and many other nutrients. Of course, you should avoid drinking almond milk if you have a nut allergy. Additionally, avoid brands that include the food additive carrageenan as it is highly inflammatory and can cause pain, inflammation or digestive problems in some people.

Related: 11 Reasons to Eat More Almonds


Coconut Milk

Not the same as the coconut cream and coconut water found in cans, coconut milk is usually more diluted than the canned coconut cream often referred to as coconut milk. One cup of coconut milk, or coconut beverage as it is also called, contains approximately:

50 calories

2 grams carbohydrates (sweetened varieties have more)

5 grams fat

0 grams protein

Coconut milk doesn’t typically have a lot of nutrients naturally present, but some may be added to beverages during their manufacture. It contains medium-chain triglycerides which have been linked to weight loss. Few people have allergies to coconut milk, making it a good option for those with allergies. Some manufacturers add carrageenan and these products are best avoided.


Hemp Milk

As the name suggests, hemp milk is made from hemp and is therefore vegan and lactose-free. Contrary to popular belief, it doesn’t make people “high.” One cup of hemp milk contains:

110 calories

6 grams carbohydrates (sweetened varieties have more)

7 grams fat (only 1 gram of saturated fat)

5 grams protein

It is a good source of iron and often contains added calcium. It is naturally high in protein, making it a good choice for those who want muscle-building and blood-sugar-balancing protein in their milk substitute. Few people have allergies to hemp milk.


Oat Milk

Naturally vegan and lactose-free, one cup of oat milk contains:

120 calories

16 grams carbohydrates

5 grams fat

3 grams protein

It is frequently fortified with vitamins A, B2, B12, D, calcium, potassium. Oats naturally contain beta glucans which has been found to boost heart health. While oats don’t contain gluten, they are frequently contaminated with wheat, so if you’re allergic or sensitive to gluten, you’ll want to ensure the oat milk you select is certified gluten-free.


Soy Milk

One cup of soy milk contains approximately (again, there may be variations between brands):

80 to 100 calories

4 grams of carbohydrates (sweetened options have higher amounts)

4 grams fat

7 grams protein

It is naturally lactose-free and a good source of vitamins A and B12, calcium, potassium and isoflavones. Soy is also a source of the nutrient coenzyme Q10. Low levels of this critical nutrient have been linked with lung conditions like asthma and chronic obstructive pulmonary disease. It contains around the same amount of protein as cow’s milk.

Soy is frequently genetically-modified so it is best to choose soy milk that is certified GMO-free if you’re drinking it. It is a common allergen and is best avoided by those with common allergies.
Which One is Healthiest?

It differs from person to person. I’ve personally observed many health improvements when I ditched dairy many years ago and observed the same reduction of sinus and ear infections, joint pain, digestive issues and other problems in my clients. After that, you may need to consider your personal health needs: do you have many allergies or sensitivities? Then, almond or soy milk may be best avoided. Are you worried about GMOs? Then, you’ll want to skip the soy. Are you dealing with blood sugar-related health issues? You’ll want to avoid the sweetened varieties of any milk alternative, and may find oat milk too high in carbs for you. If you’re celiac or gluten-intolerant then you’ll probably want to stay clear of oat milk unless it is certified gluten-free. Hemp is probably the one I’d pick as the best tolerated by the most people, but you’ll want to try it for yourself. Ultimately, you may want to pick the one that tastes best since that is the one you’ll drink the most.



Dr. Michelle Schoffro Cook, PhD, DNM shares her food growing, cooking, preserving, and other food self-sufficiency adventures at FoodHouseProject.com. She is the publisher of the free e-newsletter World’s Healthiest News and an international best-selling and 20-time published book author whose works include her newest book: FOOD FIX: The Most Powerful Healing Foods and How to Use Them to Overcome Disease. Follow her work.
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7 comments
Wesley Sjust now

And some of them, while relatively healthy are TERRIBLE for the enviornment - like almond milk (in particular) because of its ridiculous apetite for water, coconuts (the harvesting of which isn't exactly environmentally-friendly), and of course, as author Michelle points out, soy (which tends to mostly GMO - though the jury's out on whether GMOS are really harmful or not, so it's best to avoid them for now). Take your pick. I drink cow's milk (when I drink milk). I've had asthma since birth (in other words prior to me imbibing the stuff), and it has never bothered me. Is it humane? Now, that is an ethical question, perhaps, and I don't really want to go there today, thank you.
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Cindy M. D4 minutes ago

I like soy milk but mine is definitely NON-GMO. I stopped ordering it in my coffee shop cause I do not know if it's Non-GMO. I'm not taking any chances. This is a very good article with great information. Just check with your doctor if you have any allergy issues. The soy has never bothered mine but everyone is different.
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Danuta W5 hours ago

Thanks for sharing.
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Yvonne T6 hours ago

oat milk is my favorite because it taste so good
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Sue Magee6 hours ago

Interesting to compare the calorie count for each one - thank you
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Carol S8 hours ago

thanks
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Sue H10 hours ago

Helpful information, thanks.
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