People have various reasons for drinking non-dairy milk alternatives instead of dairy milk. Some are lactose intolerant or have a milk allergy while others are vegan or don't like the taste of dairy milk. Whatever the reason, there are plenty of milk alternatives available on the market today that taste great and offer a variety of health benefits.
Who Might Choose a Milk Alternative?
Dairy milk is not an option for everyone. If you fall into one of the following categories, you might choose to drink a non-dairy milk substitute instead of dairy milk:
- Milk allergy
If you have a milk allergy, your immune system reacts to proteins found in cow's milk. Symptoms of a milk allergy can include hives, eczema, asthma, and digestive problems. You may still enjoy drinking milk, so a non-dairy milk substitute is a good choice for you.
- Lactose intolerance
Some people experience discomfort or digestive issues after drinking cow's milk because they lack the enzyme needed to break down lactose, a natural sugar found in dairy products. This can cause symptoms such as gas, bloating, and diarrhea. People with lactose intolerance or other health issues that affect their digestive systems may choose non-dairy milks as a way to avoid stomach upset.
- Veganism
If you are a vegan and don't consume any animal products at all for moral or religious reasons, then drinking non-dairy milk alternatives is the only option for you. Many non-dairy milks are made from plant-based ingredients and do not contain any animal products, making them suitable for vegans to drink.
- Taste preferences
Not everyone likes the taste of cow's milk. You may prefer the taste of non-dairy milks and enjoy experimenting with different varieties of these plant-based options.
Considerations When Choosing a Milk Substitute
While there are many milk alternatives to choose from, not all of them are right for you or your nutritional needs. Consider these things before making a decision:
- Nutritional content
Some milk substitutes may not have adequate amounts of the nutrients you need. If you are using a milk alternative to match the nutrition in cow's milk, read the label to check its content of protein, calcium, and vitamin D. Also watch out for added sweeteners that will increase the sugar and empty calories in a product.
- Allergies
Soy and nuts are common allergens. If you are allergic to these, soy milk and almond milk should be avoided unless otherwise directed by your doctor.
- Taste
While one type of non-dairy milk might meet your nutritional needs, you may not like the taste. Try a variety of options to find one that is not only nutritious but also tastes good to you.
- Cost
Plant-based milk alternatives are often more expensive than cow's milk. So your budget may dictate or play a role in the type of milk alternative that works best for you.
7 Non-Dairy Milk Alternatives
Each of these non-dairy, plant-based milk substitutes offers unique nutritional benefits and varying flavors and textures to suit a wide range of taste preferences.
Soy milk
Soy milk is one of the most popular types of non-dairy milk because its nutritional content is the most similar to cow's milk. It is high in protein and has a creamy, rich texture. It is produced from soybeans and can be used in many of the same ways as cow's milk.
According to the USDA, one cup of unsweetened soy milk provides the following:
- Calories 98
- Carbohydrates 7 gram
- Protein 7 gram
- Fat 5 grams
- Fiber 2 grams
- Calcium 372 mg
Almond milk
Almond milk is made from ground almonds and water. Compared to cow's milk and other non-dairy milks, almond milk is lower in calories and fat but also contains less protein. A benefit of almond milk is that it is rich in vitamin E, a powerful antioxidant.
One cup of fortified unsweetened almond milk provides the following:
- Calories 37
- Carbohydrates 1 gram
- Protein 1 gram
- Fat 3 grams
- Fiber 0 grams
- Calcium 422 mg
Oat milk
Oat milk is a creamy, rich beverage made from ground oats. Its subtle sweet flavor and creamy texture make it a popular choice as a milk substitute. Despite being higher in carbohydrates and lower in protein than cow milk, oat milk contains more fiber.
According to the USDA, one cup of oat milk provides the following:
- Calories 120
- Carbohydrates 16 grams
- Fiber 2 grams
- Protein 3 grams
- Fat 5 grams
- Calcium 350 mg
Hemp milk
Hemp milk is made from ground hemp seeds. With a rich and creamy texture similar to that of dairy milk, it is ideal for drinking or using in recipes. Compared to low-fat cow's milk, hemp milk contains less carbohydrates and protein and more fat. But it is higher in omega-3 fatty acids, which offer numerous health benefits.
One cup of unsweetened plain hemp milk contains the following:
- Calories 100
- Carbohydrates 8 grams
- Protein 2 grams
- Fat 7 grams
- Dietary fiber 0 grams
- Calcium 300 mg
Coconut milk
Coconut milk is made from the pulpy flesh of coconuts. It has a smooth, creamy texture and a mild, sweet flavor. Compared to cow's milk, unsweetened coconut milk from a carton is lower in calories and carbohydrates but it lacks protein. It also contains higher levels of fat and saturated fat as well as fewer vitamins and minerals, such as calcium. While canned coconut milk may be used in small amounts due to its high calorie and fat content, it is not advisable for regular consumption.
One cup of fortified unsweetened coconut milk in a carton provides the following:
- Calories 46
- Carbohydrates 2 grams
- Protein 0 grams
- Fat 4 grams
- Saturated fat 3.5 grams
- Fiber 1 gram
- Calcium 130 mg
Rice milk
Rice milk is made from water and ground rice that is strained. It has a mild sweet flavor. Rice milk is very low in protein, but it does provide some fiber and calcium.
One cup of unsweetened rice milk provides the following:
- Calories 113
- Carbohydrates 22 gram
- Protein 1 gram
- Fat 2 grams
- Fiber 1 gram
- Calcium 283 mg
Cashew milk
Cashew milk is made from ground cashews and water. It is rich and creamy and has a nutty flavor. It is lower in carbohydrates and protein than cow's milk, and it has very little calcium.
According to the USDA, one cup of unsweetened cashew milk has:
- Calories 130
- Carbohydrates 7 gram
- Protein 4 gram
- Fat 10 grams
- Fiber 0 gram
- Calcium 14 mg
FAQs about Milk Alternatives
All the milks on this list are lactose free. They include soy milk, almond milk, oat milk, hemp milk, coconut milk, rice milk, and cashew milk as well as macadamia milk and quinoa milk.
Soy milk, almond milk, oat milk, hemp milk, coconut milk, rice milk, cashew milk, macadamia milk, and quinoa milk are all vegan.
The best high protein non-dairy milk is soy milk with 8 grams of protein per cup.
Bottom Line
There are many reasons why people might choose to drink non-dairy milk alternatives instead of dairy milk. Some good milk substitutes include soy milk, almond milk, oat milk, hemp milk, coconut milk, rice milk, and cashew milk. Each of these milks offers unique benefits and flavors, so it is important to do some research and try out different varieties until you find one that is right for you.
