Today, I want to tell you about something similar that you most likely have seen in your local supermarket – fake milk …

About a month ago, you may have read my article about fake meats…

In particular, the growing popularity of Beyond Meat and Impossible Foods burgers… I won’t give you any spoilers, go read it if you’re interested.

So, today, let’s first see what types of fake milk exist…

• Soy Milk
• Oat Milk
• Almond Milk
• Coconut Milk
• Other Nut Milks (Cashew, Peanut, etc.)
• Pea Milk
• Rice Milk
• Hemp Milk
• Flax Milk

For this article, I’ll focus on the most popular options (the first 3 in the list) and give you a deep dive to explain not only what these alternative milks are, but also if they’re healthy, and maybe most importantly, whether they’re worth the higher cost.

We’ll start with the one that’s been around the longest…

Soy Fake Milk – The Granddaddy of Alternative Milks

Probably the first fake milk to appear on the market was soy milk…

And it’s been stocked in stores for decades as the primary alternative for people with lactose intolerance that still want to enjoy milk in their coffee, cereals, or even just a warm glass before bed.

Even though it’s been around for a long time, the truth is that soy milk is the most controversial alternative milk for a number of reasons, not least of which is the ingredients used…

Soy milk is made from soybeans (or a soy protein isolate), and while this ingredient is an excellent source for complete proteins, the origin of the soybeans can be questionable…

Many soybeans sourced for soy milk are from GMO crops (genetically modified organisms)…

And in my professional opinion, not enough research has been done on GMO plants to determine their long-term health effects.

Furthermore, some studies have shown hormonal issues in people who consume large quantities of soybeans.

How Does It Compare to Regular Milk?

As far as the taste, I’ve had soy milks that I thought were absolutely delicious, but others had an oily texture that I didn’t care for…

And I’ll show you a couple things to look for a little later in this article, but first I’d like to talk about the nutritional data of soy milk…

From a purely nutritional standpoint, you might be surprised how soy milk stacks up to standard cow’s milk…

The protein content is very similar, and it comes with only half the calories, carbs, and fat, so it could make sense if you’re trying to watch your weight.

Unfortunately, I have a hard time recommending soy milk to anyone…

And you’ll see why when I tell you what I consider to be a better option out there…

Oat Fake Milk – The Rising Star of Fake Milks

Now, if you haven’t heard of oat milk yet, don’t worry – it’s only starting to become more popular…

And it’ll soon be on your local store shelves if it’s not there already.

In its purest form, oat milk is nothing more than oats and water. However, most manufacturers have added other ingredients for a different flavor and texture, which I’ll talk about further down in this article…

But what amazes me is how healthy oat milk can be – here’s a look at some of the key nutritional data for 1 cup:

• Calories: 140–170
• Fat: 4.5–5 grams
• Protein: 2.5–5 grams
• Carbohydrates: 19–29 grams

At first glance, this may not seem so great – it’s relatively high in carbs and calories, but there’s more to the story…

Unlike regular milk, oat milk is packed with fiber, specifically a fiber called beta-glucan that’s been proven to lower blood sugar, lower cholesterol, and increase feelings of fullness…

Which means that even though it doesn’t LOOK like it has the right composition for weight management, it actually works to REDUCE your caloric intake by making you feel fuller…

And here’s the kicker – when you first try oat milk, I can almost guarantee that you’ll be pleasantly surprised by the sweet flavor. It certainly wasn’t what I expected, but something I very much enjoyed.

So, in my opinion, oat milk is the best current option for a healthy and tasty alternative milk…

Yet, there’s one more I’d like to mention…

Almond Fake Milk – Hype or Healthy?

If there’s one fake milk that’s been promoted heavily over the past year, then it’s almond milk…

You’ve probably seen commercials and several different brands popping up all over the place…

But is it just marketing or is there something healthy to this new product?

In my opinion, it’s a mixed bag.

The good news is that if you’re going for weight loss, then almond milk definitely has a good nutritional breakdown, with only 30-35 calories and 1-2 grams of carbs per cup…

However, it’s easy to understand those low counts when you consider that…

Almond milk is mainly water.

In fact, some brands of almond milk only have 2% almonds, which greatly reduces the benefits you would get from, say… eating a handful of real almonds.

With that in mind, I don’t really recommend almond milk as a more healthy option than oat milk. And when you consider the high cost, your grocery dollars may be better spent on other foods and healthy drinks.

So now the big question…

Is Fake Milk For You?

There’s a few things to consider when deciding whether these alternative milks are the right choice for you…

And one of the big reasons could be lactose intolerance. If you’re lactose intolerant, all three of these options work to bring milk back into your diet without the unwelcome side effects of animal-based milk.

Another thing to think about is the cost…

Almost all alternative milks are priced higher than their traditional milk counterparts, so it largely depends on your personal budget and whether you’re willing to pay for these products.

Lastly, I’d like to also mention that you should carefully read the label before buying any alternative milks…

In some cases, unhealthy processed ingredients have been added and they virtually erase any health gains you might achieve with a fake milk.