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Milk alternatives are (thankfully) becoming a part of the mainstream offering at most restaurants and cafes. More people are steering away from cow’s milk for various reasons \u2014 dietary, political or personal preference. You’ll be hard-pressed to find a cafe, especially in Cape Town, that doesn’t offer a myriad of milk alternatives, because if they don’t, they’re losing out.<\/p>\n
One thing to note before we dive into the various milk alternatives is nutritional value. Some of these milk alternatives can be sneaky sources of added sugar and vegetable or sunflower oils, it\u2019s always important to check the label to see if there are as few ingredients as possible. The more ingredients, the more room for added sugars and saturated fat (not great). There should be at least 7-10g of protein per serving and as much nutrients as possible, you want your omega-3\u2019s, vitamin D, calcium and so on.<\/p>\n
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This is the newest alternative milk favourite. At least here in Cape Town. Oat milk\u2019s taste profile is more subtle than let\u2019s say a soy milk option. It also contains a lot of fiber which can make you feel full for longer. However, it is quite calorie dense and has a low protein count. It\u2019s a great option for those who have a nut allergy. It\u2019s also pretty climate-friendly in that it has a low count of greenhouse gas emissions, in fact about 80% lower than for cow\u2019s milk.<\/p>\n
This milk alternative has been around for ages, and you can even make your own soy milk at home. Soy milk has about seven to eight grams of protein from soybeans per serving. This type of \u201cmilk\u201d is filled with nutritional value but the key is to buy unsweetened varieties.<\/p>\n
Another thing to keep in mind when buying soy milk is its environmental impact. It\u2019s better to buy an organic soy milk option, because like almond milk, soy milk encourages monoculture, which as we know can have a negative impact on the environment.<\/p>\n
Arguably the most controversial of milk alternatives. Almond milk is the lowest in calorie count making it the most appealing, since it\u2019s mostly made from almonds and water. However, the protein content isn\u2019t that high which is vital for daily macros. The water usage is another problem, almost all almond milk production comes from California and they have a massive drought issue. Moreover almond milk production is one of the reasons why the bee population<\/a> is dwindling at such a rapid pace.<\/p>\n Part of the nut milk family. This milk alternative has a pretty high fat content compared to other milk alternatives but is quite low in calories. However it is high in vitamin B1 and magnesium which does wonder for your health. Stay away from this \u201cmilk\u201d if you have a nut allergy. When it comes to the environment, this nut milk has a lower water footprint than almond milk. Macadamias are typically grown in less water-scarce regions so if you\u2019re trying to be eco-conscious this could be a good choice.<\/p>\n Not to be confused with coconut milk you buy in a can to mix in with your curries! Some people love this option for it\u2019s almost tropical taste. Nutritionally, coconut milk may not be the best option. It\u2019s low in calories but also low in protein count and is high in saturated fat, up to 4g per serving which is almost a quarter of your daily allowance. However, if you\u2019re looking for an unproblematic milk alternative for the environment then this is the one. Coconut farming has a fairly low impact on the land, and water use is relatively low.<\/p>\nMacadamia Milk<\/h4>\n
Coconut Milk<\/h4>\n
Rice Milk<\/h4>\n