There are so many “milks” out there nowadays. It’s confusing so I thought I’d simplify this for you if you were trying to figure out what to drink.
Milk is a great source of carbohydrate (coming from lactose, the milk sugar) and protein. It also has various amounts of fat in it, depending upon which one you choose. (Non-fat, 1%, 2% or whole.) But what makes milk special is that it has 8 grams of protein per cup. This is even more protein than what you would find in one cooked egg. Not bad.
Almond, rice, coconut and soy milk are non-dairy alternatives. Many people choose these if they don’t like milk, are vegetarians/vegans and don’t drink anything from an animal, or are sensitive to dairy products.
Almond, rice, and coconut can’t compare to milk when it comes to protein—they vary slightly in carbs and fat, but they all have a mere 1 g of protein per cup. They are all fortified with and same, if not more, Vitamin A, D and calcium as regular milk.
Soy milk is in a different league because unlike almond, rice and coconut milk, it is higher in protein—it has 6 grams per cup. Therefore, it’s much closer to milk in terms of protein. Soy has a unique flavor that some people find hard to get used to.
So if you’re looking for a milk alternative, give these a try but remember—they’re not equal substitutes nutritionally. If you’re looking to match milk’s protein level, try soy. If protein is not an issue for you but find that milk gives you some gastrointestinal disturbances, try almond, rice or coconut. They all have distinct flavors–I’m sure you’ll find one that you like.
My favorite it almond.