Do you know what Soy Milk is? Do you want to find a healthier and delicious substitute for milk?
You’ve come to the right place.
With this article, you’ll get the top five alternatives to soy milk, so you can make a better choice for your health.
Get out of the dairy aisle and explore the world of vegan milk today.
What’s Soy Milk?
Soy milk is a plant-based milk made from the soybean plant.
It has a creamy white appearance and neutral flavor, making it popular as an alternative to traditional cow’s milk or other dairy substitutes.
Soy milk typically contains Vitamins A, B-6, and B-12, iron, and calcium.
Although we tend to think of cow’s milk as being the most nutrient dense source of calcium in our diets, soy milk actually packs one of the biggest punches with 6 to 8 grams of protein and 475 milligrams of calcium per cup (240 ml).
Nutritionally speaking, there are several ways in which soy milk stands out from other dairy alternatives such as almond or rice milk.
Firstly, it is higher in protein than its counterparts.
This makes it a great option for vegetarians looking for ways to supplement their intake without relying too heavily on animal products.
Furthermore, soybeans themselves have a low glycemic index as well as provide phytoestrogens which provide numerous cardiovascular benefits including protection against coronary heart diseases and LDL cholesterol levels reduction.
Last but not least due to its high content of unsaturated fatty acids this type of plant-based beverage has been deemed beneficial in providing certain protective effects against cancer development.
These advantages combined with its neutral flavor make this one an ideal ingredient for cooking applications such as desserts and sauces or smoothies and soups where you want some creamy texture without relying on dairy which might be overpowering or heavy on calories.
5 Best Soy Milk Substitutes to Consider
There are many people who cannot consume soy milk due to allergies or personal preference.
Fortunately, there are plenty of alternatives on the market that can be substituted for traditional soy milk in recipes and drinks.
Below are five of the best soy milk substitutes to consider.
1 – Almond Milk
Almond milk is one of the most popular plant-based milks and a great substitute for soy milk.
It has a smooth and creamy texture, similar to 2%, as well as a slightly sweet flavor with a hint of almond.
Its nutritional value is comparable to cow’s milk calcium and protein content, but it lacks some vital vitamins found in dairy milk such as Vitamin D and B12.
Almond milk contains healthy fatty acids like oleic acid which is associated with better cholesterol levels and improved heart health.
As far as convenience, almond milk is readily available in most supermarkets and health stores, so it can be an easy swap for soy milk.
2 – Coconut Milk
Coconut milk is derived from the flesh of the coconut fruit, and it is a popular alternative to soy milk.
It contains a variety of minerals and vitamins, including Vitamins A and C, as well as iron, magnesium, phosphorus and potassium.
Coconut milk also has considerably fewer calories than soy milk―just 35 calories per cup compared to 90 for soymilk―and it has very low levels of fat (1g per cup) making it an excellent choice for those looking to watch their calorie intake.
Coconut milk also adds an interesting flavor to recipes that can help mask the absence of soy-based ingredients.
When purchasing coconut milk look for organic brands that are free of additives or preservatives, as these types are likely to pleasantly surprise you with their flavor and texture.
3 – Rice Milk
Rice milk is one of the most sustaining, protein-packed options for a soy-free milk alternative.
Rice milk is made from cooked rice, and it does not contain soy proteins or lactose.
It has a sweet taste, is high in carbohydrates and contains B vitamins, potassium, magnesium and phosphorus.
It also contains very little sodium, so those wishing to reduce their sodium intake can use this as a substitute for cow’s milk.
It can be used as a direct replacement in recipes such as smoothies, cereal or baking.
Rice milk also makes an excellent substitute for traditional creamers in coffee and other beverages.
4 – Hemp Milk
Hemp milk is the result of grinding hemp seeds and infusing them in water.
It has a creamy, slightly sweet taste and is packed with omega-3s, omega-6s, vitamins A, E and B12, calcium and phosphorus.
Hemp milk also contains all nine essential amino acids, which makes it a complete protein source.
It has twice as much calcium as cow’s milk but half the calories.
When buying hemp milk, be sure to read the labels carefully.
Some brands may include unhealthy ingredients like sugar or other additives — these should be avoided.
Hemp milk is free of lactose and gluten but there are some brands that may contain trace amounts depending on cross contamination during processing.
5 – Oat Milk
Oat milk is one of the best non-dairy alternatives that you can use in your cooking and baking.
It’s created when oats are soaked and blended with water, then strained to create a creamy substance with a slightly sweet taste.
Oat milk is naturally rich in carbs, fiber, and protein and doesn’t contain cholesterol or saturated fat.
The nutrition profile of oat milk varies based on the type of oats used, but it’s usually lower in calories than regular dairy milk and higher in vitamins and minerals than other nut milks.
You can use oat milk as a substitute for cow’s milk in any recipe but be aware that it does not thicken as much, so you may want to adjust the amount you’re using accordingly.
Oat milk also works well for foaming lattes or cappuccinos for those who want to enjoy coffee drinks without dairy.
In conclusion, soy milk is one of the most popular non-dairy milk alternatives and it can be used in a variety of applications, including coffee drinks, smoothies, baking and cooking.
It has a slightly sweet taste that is often compared to cow’s milk, but it does contain lower amounts of protein.
For those seeking an alternative to soy milk’s flavor and effects on their bodies, there are five main vegan milk alternatives–oat milk, almond milk, coconut milk, rice milk and hemp milk.
Each of these vegan milks has different degrees of creaminess and nutritive value than soy milk.
In addition, some plant-based milks may offer higher concentrations of certain vitamins or minerals than what you might find with dairy products.
We hope this guide was helpful in understanding the various vegan substitutes for soy products currently available and helped you find the perfect fit for your lifestyle.
Carrie is a food writer and editor with more than 15 years of experience. She has worked for some of the biggest names in the food industry, including Bon Appétit, Food & Wine, and Martha Stewart Living.
As the Editor in Chief of IntroChicago.com, Carrie oversees all of the content on the site. She also manages the team of contributing writers and editors, who help to create delicious recipes, helpful tips, and informative articles that you’ll find on the site.
A native of the Chicago area, Carrie is passionate about all things food. She loves trying new restaurants and experimenting with new recipes in her kitchen. She’s also a graduate of the Culinary Institute of America, so she knows a thing or two about food!