In an increasingly health-conscious world, plant-based milks have become a go-to alternative for those seeking a nutritious substitute for dairy. With a large variety of options available, it’s important to distinguish the most beneficial choices. CNet recently ranked popular plant milks to help you make an informed decision. Here’s a rundown of their findings.

1. Soy Milk

Soy milk emerges as the top choice for its nutritional content, resembling that of cow’s milk. It’s high in protein and is often fortified with essential vitamins and minerals such as calcium and vitamin D. Avoid sweetened versions when possible.

2. Oat Milk

Oat milk is rich in heart-healthy beta-glucans that lower cholesterol levels and improve gut health. It is naturally creamy and has a neutral flavor profile, making it ideal as a substitute in coffee or cooking.

3. Almond Milk

Almond milk is low in calories and high in healthy fats, vitamin E, manganese, and magnesium. Though lower in protein compared to soy milk, its unsweetened version can be an excellent choice if you’re watching your weight.

4. Pea Protein Milk

Pea protein milk is rich in protein, giving soy milk a run for its money. Made from yellow split peas, it has essential amino acids like arginine which supports muscle growth.

5. Cashew Milk

Cashew milk offers a creamy texture similar to dairy milk along with healthy fats. While it doesn’t possess many standout nutrients, it can be enriched with vitamins and minerals through fortification.

6. Hemp Milk

Hemp milk contains omega-3 fatty acids, beneficial for both brain health and fighting inflammation. Its nutty flavor may not be suitable for all palates but it remains an option worth trying.

7. Coconut Milk

Coconut milk lacks proteins but provides healthy fats called medium-chain triglycerides (MCTs). Considered a weaker option nutrition-wise, it may be best used in cooking rather than as a primary beverage.

8. Rice Milk

Though rice milk is hypoallergenic, making it suitable for those with allergies and intolerances to other milk varieties, it’s high in carbohydrates and has little nutritional value. It’s only a good choice if other options aren’t available.

When examining these plant milks, prioritize your individual health needs and taste preferences. Keep in mind that unsweetened and fortified versions are generally best for reaping the whole range of benefits they have to offer. No matter which plant milk you choose, enjoy exploring the world of dairy-free alternatives!