plant-based milk
It’s a jungle out there trying to choose a plant-based milk that is healthy but also tastes good, especially in coffee.
Many plant-based milks come with a long list of ingredients often including sunflower or vegetable oils, emulsifiers, stabilisers, gums, flavours and more, which can contribute to inflammation and gut issues. Barista blends are usually even worse, as more additives are used to achieve a smoother texture. Madame Tiger and Mandole Orchards barista blends are great exception to this though.
In comparison to cows milk, plant-based milk can be lower in fat and protein - which is not ideal for your blood sugar regulation, especially when paired with a sweetener or coffee, which will cause a spike alone. Generally speaking, tigernut and soy milk have the highest protein content, followed by almond, coconut and usually last - oat (but individual products will vary).
If your choice of milk is lower in protein, or sweetened, ensuring that it's being consumed with or after a balanced meal of protein, fat and fibre will help support blood sugar regulation. This is especially important first thing in the morning, so running out the door with no breakfast and your oat latte in hand is not going to do you any favours. Adding collagen powder to your milk is a great way to increase the protein content.
Blood sugar spikes and consequent insulin spikes can lead to unhealthy food cravings, energy, mood and focus issues as well as hormonal disruption linked to acne, PMS and fertility struggles. Reducing these spikes will also reduce risk of heart disease, insulin resistance and type 2 diabetes.
When replacing dairy with plant-based milk - it's important to consider what you may be removing and ensure to incorporate elsewhere in your diet, or supplement regime Eg. protein, fat, calcium, iodine, vitamin B12, zinc.
It's also important to consider sugar content. Oat-ly!, Macro oat and Pure Harvest coconut are the highest out of those listed.
My top plant-based milks
SOY MILK
I prefer to opt for organic + non-GMO here. Soybeans are known to be highly sprayed with pesticides, which are continually being found to have negative impacts on human health. Genetically modified foods are still up for debate, but I prefer to avoid as much as possible. Happy Happy Soy Boy isn't organic, but can be a better choice than others on the market.
Bonsoy
Happy Happy Soy Boy
Nutty Bruce
TIGERNUT MILK
Madame Tiger - Original
Madame Tiger - Barista
ALMOND MILK
Usually lower in fat + protein. Also low FODMAP. Requires a lot of water to produce.
Mandole Orchards - Barista
J*ST - Almond
Mandole Orchards - Unsweetened
Pure Harvest - Original
Pure Harvest - Unsweetened
COCONUT MILK
Higher in fat, which provides creamy texture. Contains healthy MCTs (medium chain triglycerides). Low FODMAP + nut-free. If choosing the canned option, buying coconut cream + adding (ideally filtered) water to your desired consistency is more cost effective than just buying the watered down coconut milk option.
Ayam - Coconut milk
Macro - Unsweetened
Ayam - Coconut cream
Pure Harvest - Unsweetened
OAT MILK
I generally don’t recommend oat milk as it’s usually highest in carbohydrates/sugar, + lower in protein - leading to a blood sugar spike. If this is your preference though, the ones listed are my cleanest picks. Oats are another one I’d try to always choose organic, due to high pesticide contamination.
Oat-ly! - Organic
Macro - Unsweetened
ALMOND/COCONUT MILK
Nutty Bruce - Almond + Coconut
Pure Harvest - Almond + Coconut
Top picks for coffee - Bonsoy, HHSB, Madame Tiger Barista, Mandole Orchards Barista, Ayam Coconut cream or milk.
Take caution with soy and almond products if you have a thyroid condition, due to their goitrogenic effects.