Everything You Need to Know About Pareve Milk Alternatives

The Rise of Milk Alternatives

While the variety of options on the market is a good thing, it can also be overwhelming for consumers. Each type of milk alternative comes with its own set of nutritional profiles, taste profiles, and uses, which makes choosing the right one a daunting task. Let me provide clarity on how to navigate this sea of options.

Key Considerations in Choosing a Milk Alternative

1. Nutritional Value : One of the most important considerations when choosing a milk alternative is its nutritional content. Different plant-based milks offer varying levels of protein, fat, carbohydrates, and vitamins. 

2. Taste and Texture:  Taste and texture are subjective, but they play a big role in the decision-making process. Some people may prefer the creaminess of oat milk, while others might enjoy the nutty flavor of almond milk. Some milk alternatives work better in coffee, while others may be more suitable for baking or smoothies. 

3. Dietary Restrictions:  Another crucial factor in selecting a milk alternative is personal dietary restrictions. Those who are allergic to nuts should avoid almond and cashew milks (and sometimes coconut), while individuals with soy allergies should steer clear of soy milk.  

Popular Plant-Based Milk Alternatives and Their Benefits

Cashew Milk: This milk is not for people who have nut allergies. It's not a low-allergen milk like oat milk or rice milk, but it’s a milk that is a little thicker so it goes great in hot drinks, and it’s a great option for adding into smoothies as it’s nutritious. The nutty taste works well in hot drinks and standalone.

Oat Milk: Highest in carbs, this milk is not for a low calorie diet. It does however blend into coffee, cereal and even baked goods! In fact, Gefen just came out with their very own oat milk that is perfect for anyone looking for a soy, nut, and lactose-free milk.

With its creamy texture, oat milk has grown in popularity due to its versatility. The only concern is that this milk is higher in carbs than the other options.

Soy Milk: Dense, flavorful, and the highest in protein amongst plant-based parve milks. Often considered the closest to dairy milk in terms of protein content, soy milk is rich in essential fatty acids and is a good choice for those looking to build muscle or maintain a balanced diet.

Rice Milk: Very light, great for baking into recipes and adding into smoothies, but not recommended for adding into coffee or tea as it will separate and become grainy.

Coconut Milk: Because coconut is in the family of tree nuts, it’s not best for people with a nut allergy. Great for baking, smoothies, and even adding to a bowl of cereal. It’s higher in sugar and works well in dishes that benefit from its rich, coconut flavor.

Coconut milk should not be confused with coconut cream, which is made in a similar way to coconut milk but with less water, resulting in a denser and fattier outcome best for creamy recipes.

Almond Milk: A popular low-calorie and no-carb option, almond milk is often favored for its light, slightly nutty flavor. It’s also widely available and comes in various sweetened and unsweetened varieties. Check out Gefen's brand new almond milk in stores now!

It's great for using in almost anything, except hot drinks (unless you use almond-milk-based coffee creamer which has been enhanced)! Not for people with nut allergies. 

For anyone trying to make the transition to plant-based milk or simply exploring new options, I hope these expert insights offer a practical roadmap to navigating the milk aisle with confidence.

To watch the full episode and learn more about the various milk alternatives available, watch Now You Know!