Matthew G. Kadey, M.S., R.D.
Her Sports + Fitness

SOY

Taste Test: New processing techniques have vastly improved the taste of soy milk (thank goodness). But like high quality chocolate, each brand has its own unique taste. Shop around until you find one that pleases your palate. A good soy drink will have a thicker, richer texture than milk.

Brownie Points: "There's data indicating that soy's isoflavones can help fight off heart disease and some cancers," says Gidus. Replacing cow for bean in your smoothie may also reduce your LDL ("bad") cholesterol a few points. And, because soybeans are a natural source of iron, soy milk contains this important mineral that active women are commonly deficient in. (Cow's milk has no iron.) Soy milk also has the most protein of any non-dairy beverage. "This makes it a good choice post-exercise when muscles need protein to repair and get stronger," says Gidus.

Turning Sour: Soy contains phytoestrogens, a plant-based compound that scientists think may help prevent some cancers. But there's debate in the research community about the potentially negative effects of consuming too much. "A few cups of soy milk a day should pose little risk," says VanBeber. If you're worried, stick to the recommended amount of 25 grams per day. Also, much like the lactose present in milk, soy has its own tummy disturber: non-digestible carbohydrates called oligosaccharides. As these substances are broken down by bacteria in the gut, stomach discomfort can occur in some people. Soy milk may also curdle at higher temperatures making cooking a trickier undertaking. 

What to Try:

Whole Foods 365 Organic Original Fortified Soy Beverage (wholefoodsmarket.com)
Per cup: 90 calories, 3.5 grams fat, 6 grams protein, 10 grams carbohydrate (6 grams sugar)

Silk Soymilk Plus Omega-3 DHA (silksoymilkplus.com)
Per cup: 110 calories, 5 grams fat, 7 grams protein, 8 grams carbohydrate (6 grams sugar)

RICE

Taste Test: Its mildly sweet taste and smooth texture continue to make rice milk a popular non-dairy option.
 
Brownie Points: Rice is considered one of the least allergenic foods and its milk is free of lactose, so it's a godsend for milk lovers with dairy allergies.

Turning Sour: Apart from the added vitamins and minerals, Gidus says, rice milk does not offer many nutritional highlights, and has a less than impressive amount of protein. Rice milk also contains more sugar than soy milk.

What to Try:

Rice Dream Enriched Original (tastethedream.com)
Per cup: 120 calories, 2.5 grams fat, 1 grams protein, 23 grams carbohydrate (10 grams sugar)

ALMOND

Taste Test: Made from ground almonds and filtered water, almond milk has a creamy consistency similar to soy milk and a slight nutty taste that works well in smoothies.  

Brownie points: Typically lower in calories than its competitors, "the almonds provide vitamin E, calcium and desirable unsaturated fat," says VanBeber. Since it doesn't curdle at high temperatures, almond milk can replace cow's milk in most recipes.

Turning sour: Like rice milk, this one isn't a protein heavyweight. Choose an unsweetened version to keep sugar in check.  

What to Try:

Almond Breeze Unsweetened Chocolate (bluediamond.com)
Per cup: 45 calories, 3.5 grams fat, 2 grams protein, 3 grams carbohydrate (0 grams sugar)

Pacific Foods Unsweetened Vanilla (pacificfoods.com)
Per cup: 45 calories, 2.5 grams fat, 1 gram protein, 3 grams carbohydrate (0 grams sugar)

OAT

Taste test: Oat milk has a slightly sweet taste and light consistency, which makes it a great alternative to cream.  

Brownie points: There's more protein than almond or rice milk, plus a couple grams of fiber to boot. "Some of this is the soluble fiber found in oats, which may reduce cholesterol levels," says Gidus.  

Turning Sour: Similar to rice milk, oat milk contains a relatively high amount of natural sugar. So those with blood sugar problems will want to err on the side of caution when it comes to portions.

What to try:

Pacific Foods Plain (pacificfoods.com)
Per cup: 130 calories, 2.5 grams fat, 4 grams protein, 24 grams carbohydrate (19 grams sugar)

HEMP

Taste test: Rich and creamy with an unmistakable nutty flavor, hemp milk entered the market in 2006. Make sure to give it a good shake before pouring.

Brownie points: Made from shelled hempseeds, hemp milk has a high naturally occurring omega fat content, which helps maintain a healthy heart, sharp mind and strong bones. It's also one of the few dietary sources of a fat called gamma-linolenic acid (GLA), which may help ward off inflammatory diseases such as Alzheimer's, arthritis and heart disease. This far-out milk is also free of allergens such as lactose, gluten and oligosaccharides and contains respectable amounts of high-quality protein, iron, magnesium, phosphorous and vitamin E. 

Turning sour:  If you're looking for a milk-like experience, hemp could be a disappointment because of its unique and distinctive flavor.

What to try:

Manitoba Harvest Original HempBliss (manitobaharvest.com)
Per cup: 110 calories, 7 grams fat, 5 grams protein, 7 grams carbohydrate (6 grams sugar)

Living Harvest Original Hempmilk (livingharvest.com)
Per cup: 130 calories, 3 grams fat, 4 grams protein, 20 grams carbohydrate (15 grams sugar)