Miriel Team · plant-based, drinks, added sugar, label reading, toddlers
Plant Milks for Toddlers: A Plain Overview
Soy, oat, almond, rice and other plant drinks differ a lot. Read labels for added sugar and ask your pediatrician before making one the main milk.
Plant milks are drinks made from soy, oats, nuts, peas, rice or coconut, and they differ from each other far more than the shelf suggests. Some families use them in cooking, some as an occasional drink, and some as the main milk.
If you’re thinking of using one as the main milk, ask your pediatrician first. The rest of this piece is about reading the carton.
They are not all the same
| Drink | What to know |
|---|---|
| Soy | Made from soybeans. More protein than most plant drinks, often fortified, and the one most often used in place of cow’s milk. |
| Oat | Mild and a little sweet-tasting, popular with toddlers. Usually lower in protein. |
| Almond and other nut drinks | Often thin and light, with little protein. |
| Pea | Made from peas. Brands vary a lot, so read the label. |
| Rice | Thin and sweet-tasting. Not one to use as the main milk for children under 5. |
| Coconut drink | Creamy-tasting, but very little protein. |
Because they are so different, swapping one carton for another isn’t like swapping one brand of cow’s milk for another.
What to look for on the label
- Unsweetened. Look for the word on the front, and check the ingredients for sugar, syrup or juice.
- Plain, not flavored. Vanilla and chocolate versions usually add sugar.
- Fortified. Many cartons list added calcium and vitamin D. Some organic versions don’t, so check.
- Made for drinking, not for coffee. Barista versions are made to froth and often have added oil or sugar.
Brands differ, and one brand can change its recipe. Reading the label every so often takes ten seconds.
Plant milk in cooking
Using plant milk in porridge, pancakes or a sauce is a different job from making it the main drink. In food, it is one ingredient among many.
Mixing and matching
Some families use cow’s milk as the main drink and a plant milk in cereal or smoothies. Others do the opposite. Writing down which milk is used for what helps when grandparents or daycare help with meals.
Before you make the switch
Whether a plant milk can be the main milk depends on your child and what else they eat across the week.
Ask your pediatrician before using a plant milk as your child’s main milk.