Benefits of plant-based milk: Best vegan milk picks, from almond, soy, oats, coconut and more

Health benefits of almond milk: It's low in calories and fat, and is often fortified with essential vitamins and minerals such as calcium and Vitamin D (Image: Canva)

Vegan milk, also known as plant-based milk, is a non-dairy alternative made from various plant sources such as nuts, seeds, grains, and legumes. Unlike traditional cow's milk, vegan milk does not contain animal products, making it suitable for those following a vegan diet or those with lactose intolerance or dairy allergies.

Trying different plant-based milks can help you find the one that best fits your taste and nutritional needs. Check out these popular vegan milk options and their benefits:

Almond milk: Almond milk offers a light, slightly nutty taste that's well-loved by many. Nutritionally, it's low in calories and fat, and is often fortified with essential vitamins and minerals such as calcium and Vitamin D. This makes it a versatile choice for various uses, including adding to coffee, blending into smoothies, or pouring over cereals.

Also read | From weight goals to heart health, here’s why vegan milk is good for you

Oat milk: With its creamy texture oat milk has become a popular choice among plant-based milks. It’s high in fibre and frequently fortified with additional nutrients while being low in fat and calories. Oat milk excels in baking, adds a pleasant taste to coffee, and works well as a general substitute for milk in various recipes.

Soy milk: Soy milk has a distinct nutty and slightly bean-like in taste. It's known for its high protein content, and is often fortified with calcium and essential vitamins. This makes it an excellent option for cooking, baking, and blending into smoothies.

Coconut milk: Coconut milk stands out with its rich, creamy texture. It contains healthy fats, though it's generally lower in protein. Fortified versions are available to enhance its nutritional profile. Coconut milk is particularly well-suited for use in curries, soups, and tropical beverages.

Also read | No dairy diet: 6 vegan foods rich in calcium to keep your bones strong and healthy

Cashew milk: Cashew milk offers a smooth, mildly nutty taste. It is low in calories and often fortified, providing some protein and healthy fats. This milk alternative is ideal for creating creamy sauces, adding to soups, or blending into smoothies.

Rice milk: Rice milk has a mild, slightly sweet flavour and is low in fat and protein but high in carbohydrates. It is versatile for cooking, baking, and enjoying as a standalone drink.