If you’re new to plant-based milks, or a veteran plant-based milk drinker looking to change things up a bit, you may be wondering which one is right for you. Each variety offers unique flavours and can suit different recipes, but how do they stack up when it comes to health credentials?
From almond to oat milk and everything in between, our dietitians prepared a guide to help you understand the differences, the health benefits, and the key factors to look out for to ensure you choose a plant milk that’s right for you.
Which is the best type of plant milk?
The best plant milk for you will be the one that you like the taste of. Once you’ve found your favourite flavour, look for a plant milk that is fortified with additional vitamins and minerals to suit your health goals - like improving gut health or lowering cholesterol.
Plant milks are made from various plant sources and each type comes with its own nutritional profile and recipe versatility.
- Soy milk: Often compared to cow's milk for its protein content, soy milk provides protein and is a good source of calcium and B vitamins when fortified. It’s also known for containing isoflavones, which have antioxidant properties.
- Oat milk: Known for its creamy texture and slightly sweet flavour, oat milk is a popular choice for its smooth consistency and versatility. It is naturally low in saturated fat and can provide essential nutrients like calcium and vitamin D when fortified.
- Almond milk: Often enriched with vitamins and minerals, almond milk is a good option for those looking for a lactose free alternative that still provides essential nutrients. It’s popular due to its light and nutty flavour.
- Rice milk: Is the least allergenic and is often recommended for people with nut or soy allergies. However, rice milk tends to be lower in protein compared to other plant milks.
- Coconut milk: This milk has a distinct flavour and is higher in fat. It’s often chosen for its creamy texture in cooking and baking.
What health benefits should I look for in my plant milk?
When selecting a plant milk, our nutritionists encourage you to look for these essential nutrients:
- Calcium: Crucial for bone health, calcium is often added to plant milks. For optimal bone health, make sure the plant milk you choose has added calcium.
- Protein: Soy milk stands out for its protein content, comparable to dairy milk. Protein is essential for muscle repair and overall good health.
- Fibre: Some plant milks, like oat milk, contain beta-glucans, which are beneficial for digestion and heart health.
- Vitamin D: Important for calcium absorption, vitamin D is often added to plant milks. Some products, like our PLANTWELL™ High Protein Bone & Gut Soy Milk, use mushroom-sourced vitamin D to provide a good source of this important nutrient.
Shining a Spotlight on PLANTWELL™
Whether you’re looking for bone support, cholesterol management or immune health, the right plant milk, as part of a balanced diet, can make a significant difference in achieving your health goals. Formulated to address unique health needs, Sanitarium’s new PLANTWELL range, which includes three varieties, offers innovative plant milks with specific health benefits.
Busting common plant milk myths with PLANTWELL™
Do plant milks have enough calcium? Calcium is vital for bone strength and for enhancing bone mineral density.* Many plant milks are fortified with calcium allowing you to count it towards your recommended daily calcium intake. Offering 500mg of calcium per serve, Sanitarium PLANTWELL High Protein Bone & Gut Soy Milk is around 50% of your daily calcium needs in just one glass.
Are plant milks a good source of protein? While not all plant milks are high in protein, soy milk is an exception, providing a protein content comparable to cow’s milk. For those needing a higher protein intake, not only is Sanitarium PLANTWELL High Protein Bone & Gut Soy Milk is a great source of calcium, but it delivers 10g of protein per serve, along with added prebiotics for gut health.
Do plant milks support immune health? Some plant milks are enriched with ingredients that support immune health. Sanitarium PLANTWELL Immune Defence Almond Milk contains Wellmune beta-glucan, which has been clinically proven to enhance immune function within 10 days.^
More healthy diet and lifestyle tips
Our nutrition fact sheets, developed by our accredited dietitians provide the latest nutrition and lifestyle information to help you understand which foods are the best to eat for a variety of health conditions. Check out our nutrition fact sheets on gut health, heart health and our immunity hub for more information.
