Although a staple in many people’s diets, not everyone can or chooses to consume cow’s milk. Fortunately for some, there are non-dairy milk alternatives to choose from.
Rich in high-quality proteins and important vitamins and minerals, such as B vitamins, calcium and phosphorus, Healthline states that there are many reasons as to why people would opt for a different milk beverage. Reasons include milk allergies, lactose intolerance, dietary restrictions or potential health risks.
Below are 6 non-dairy alternatives that Healthline has listed.
Almond milk
This type of milk is made in two ways – either with whole almonds or almond butter and water.
Not only is almond milk low in calories, fat and carbohydrates, but it has flavour too. It is described as having a light, sweet and nutty flavour.
However, almond milk is low in protein and contains phytic acid which limits the absorption of iron, zinc and calcium.
Cashew milk
Cashew milk is another of many nut options. It has a rich and creamy taste, as well as being low in calories, carbohydrates and sugar.
Made from a mixture of cashew nuts or cashew butter and water, this alternative unfortunately contains very little protein and may not be the best option for individuals with higher protein requirements.
Coconut milk
This non-dairy alternative is made from water and the white flesh of brown coconuts.
Its coconutty taste is described as sweet and creamy with a milk-like consistency. On the downside, it contains no protein, has little to no carbohydrates and is high in medium-chain triglycerides (MCT).
Hemp milk
This type of milk is made from hemp plant seeds, Cannabis sativa; the same species used to make marijuana. However, unlike marijuana, hemp seeds contain only trace amounts of tetrahydrocannabinol (THC).
The thin, watery texture of hemp milk might put people off, but it still has a sweet and nutty flavour. It is also low in calories and contains little to no carbs.
Hemp milk is also a source of high-quality protein as well as containing two essential fatty acids.
Rice milk
When making rice milk, it can either be made from milled white or brown rice and water. Just like other nondairy milks, most of the time it will contain thickeners to improve texture and taste.
Rice milk is also the least allergenic of the nondairy milks, making it a safe option for those with allergies or an intolerance to dairy, gluten, nuts or soy.
Unfortunately, rice milk contains high levels of inorganic arsenic. This can cause potential health problems in people whose main food source is rice.
Soy milk
This milk type is made either with soy beans or soy protein isolate. Just like rice milk, it contains thickeners. Although, it contains vegetable oils for an improved taste and texture.
It is most similar in nutrition to cow’s milk, while its taste is mild and creamy.
Often seen as controversial due to its effects on the body, drinking soy milk in moderation is unlikely to cause harm.
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