Non-Dairy Milk: Ways to Choose the Right One for You

When we talk about milk, it doesn’t mean that we are just talking about milk from a cow or a goat. Everything from nuts to bean and grains are now being milked. Are you looking to eliminate dairy from your diet to maintain health? If yes, then there is good news, most grocery stores carry many varieties of non-dairy milk alternatives, including almond milk, hemp milk, rice milk, soy milk, etc.

But choosing a milk alternative can be overwhelming since grocery shops have more delicious plant-based varieties than ever. Which one is the best for you? What should you look for when you go to choose non-dairy milk? Here is your complete guide to choosing a non-dairy milk alternative:

  • Almond Milk-Almond milk is a great option if you are looking for vegan milk with few calories and doesn’t care much about the protein content. Unsweetened almond milk comes with fewer calories and 50% more calcium per serving than cow’s milk. It is a great substitute for milk in every aspect of cooking, baking, and spreading over cereal, or in your morning coffee. High in vitamin E and essential nutrients like powerful antioxidants, almond milk help to support your heart and brain. Almonds are a tree nut and therefore not appropriate for some people with nut allergies. Almond milk is the .
  • Hemp Milk-Slightly sweet and nutty, Hemp milk comes with a thick and creamy texture. It can be a perfect option for homemade ice cream. Enriched with the goodness of omega 3 fatty acids, Hemp milk can be a good option for vegans looking for non-meat sources of omega 3 fatty acids. It is a high-quality protein, unlike other non-dairy milk. Some brands are fortified with vitamins, calcium, and minerals. If you are sensitive to nuts, soy, and dairy, or looking for a natural omega 3 boosts, then this milk will be a good plant-based milk choice for you. A one cup serving has 100 calories, 6 g fat, 2 g protein, 0.5 g saturated fat, 25% vitamin, 30% calcium, and 25% vitamin B12. The plant-based milk also provides magnesium and phosphorous.
  • Rice Milk-Another dairy milk alternative is rice milk. It is generally thinner in consistency as compared to nut milk or soy milk. Its sweet flavor makes it perfect for using with cereal or in coffee. The plant-based milk tends to be higher in carbohydrates as compared to non-dairy milk. This milk alternative is nut free so it’s a great option for anyone with specific nut allergies. A cup of serving provided total 120 calories, which include 1 g of protein, 2 g fat, 25% vitamin, 25% vitamin B12, and 30% of calcium.
  • Soy Milk-Soy milk is the richest of non-dairy milk alternatives, offering a huge amount of protein fibers, and fat, while still free from saturated fats. A cup of soy milk has 110 calories, 8 g of protein, 45% calcium, 4.5 g fat, 0.5 g saturated fat, and 30% of vitamin D. Its texture makes it ideal for cereals smoothies and many recipes that require milk.

Non-dairy milk can be good alternatives to dairy milk. Choosing those that are low in added sugar and saturated fat can work as the best health treatment for you. A low-calorie plant-based milk can even reduce the need of taking certain general health medicines.


Leave a comment