As more people decide to follow a plant-based lifestyle, non-dairy milk is becoming quite popular, in fact, it’s taking over the market. You can find various milk alternatives from the commonly-used soy milk option to the not-so-popular peanut milk in almost any store. Just like normal milk, dairy-free options can be used for cooking and baking or just as a separate beverage. Some plant-based milks contain only nuts and water and can be easily made with a blender at home. Let’s talk more about all the nutritional benefits of some of the most popular milk alternatives to find out which one might be a good choice for you.
The undeniable leader on the non-dairy market is soy milk. It’s also the cheapest milk substitute you can find. Made with soybeans it has a smooth flavor and rich creamy texture. If your goal is to find a good plant-based milk which is high in protein – soy milk is a good pick. Besides that, it’s heart healthy, low in saturated fat and free of cholesterol. However, some soybeans planted in the US are genetically engineered and contain high levels of glyphosate. So try to stick with organic options to decrease the negative effects for your body.
Almond milk is another popular alternative which is known for its nutty flavor and light texture. It’s a mixture of ground almond nuts and water that can be easily made at home. A cup of almond milk meets about half of the daily calcium needs. It’s also a low-calorie source of vitamins A, B and E and minerals such as potassium, phosphorus and magnesium. For a healthier alternative, choose unsweetened almond milk.
Coconut milk isn’t the liquid inside a coconut as some might mistakenly consider, it is squeezed from the white coconut’s flesh. This non-dairy milk substitution is a high-calorie beverage with a thick and rich texture. It’s rich in iron, sodium, calcium and magnesium and vitamins C, E, B1, B5 and B6. But note, coconut milk is high in saturated fat and sometimes might not work for cooking and baking.
This naturally sweet substitute with smooth texture is made of steel-cut rolled oats. Oat milk isn’t as nutritious as whole oats but it’s still enriched with essential elements including calcium, potassium, iron and vitamins A and D. Choose it for a great allergen-free option among the other nutty milks.
This healthy, nutty drink is a relative newcomer to the market. Cashew milk is a low-carb option which is thicker and creamier than other nut non-dairy products. Cashew milk is packed with calcium, magnesium, vitamins A, D and B12. But note, this product has a very limited amount of protein.