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Got Milk?? | PANATEA Blog

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Getting analysis paralysis over all the non-dairy milk options there? We got you - below is the lowdown on the health benefits (or drawbacks) of popular alt milks.

But first, a little PSA: while we make generalizations about the following options, nutritional values vary widely between brands. The most important step towards choosing the healthiest alt milk is to read the label. Stay vigilant against added sugars in particular - but you already knew that, right ;) 

Here are the pro's and con's of 5 popular non-dairy milks:

Almond Milk

Pros
- Low-calorie
- Highest calcium level of all the nut milks
- Loaded with vitamin E, manganese, selenium, magnesium, potassium, zinc, fiber, and phosphorous

Cons
- Not much protein (about 1g per serving)

Soy Milk 

Pros
- Least processed of all the alt milks
- Highest protein content of all the alt milks
- Low in saturated fat

Cons
- Big controversy about soy's effects on hormones
- Contains phytic acid, an anti-nutrient compound that prevents the body's absorption of essential materials (calcium, magnesium, iron, and zinc) and may cause digestive issues

Cashew Milk

Pros
- Full of fiber and antioxidants
- Good source of copper (which helps produce and store iron) and magnesium (a mineral needed for proper nerve and muscle function)

Cons
- Low in protein

Coconut Milk

Pros
- Rich in medium-chain triglycerides (healthy fats)
- Full of potassium and fortified vitamins (some brands have 50 percent of the day's B12!)

Cons
- High in calories (Just one cup serves up 20 percent of the day's saturated fat)
- Low in protein
- Little calcium

Rice Milk

Pros
- Good for cooking (holds up well under heat) ... and that's about it!

Cons
- High in sugar
- Low in protein
- Little calcium

If you scrolled all the way down here, you now know that every non-dairy milk has its +'s and -'s. There's no perfect option that will give you calcium, protein, and vitamins for only a few calories. But to add some clarity to the sitch, we will say that PANATEA HQ adds almond milk to our matcha, in case you were wondering what to pair with your favorite tea! 

 

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