Many kids grow up drinking milk because it's a good source of protein, calcium, potassium and many essential vitamins that support growth, muscular development and bone health. But not everyone can drink – or wants to drink – cow's milk. Fortunately, many options are available nowadays if you prefer to skip dairy. Here are some of the healthiest milk alternatives.
Healthiest Milk Alternatives
People may choose to avoid milk for various reasons. These include:
- Allergies: some adults and children are allergic to proteins in cow's milk
- Dietary choice: some people don't like the taste or calorie content of milk
- Environmental concerns: opposition to the impact of dairy farming on the land
- Lactose intolerance: difficulty digesting lactose (the sugar in cow's milk)
- Vegan diet: vegans avoid all animal products
Whatever your reason for not drinking dairy-based milk, you can find many dairy-free alternatives that provide similar nutrients, each with its own benefits and drawbacks.
Best Alternatives to Cow's Milk
Many plant-based alternatives to cow's milk are now widely available, made from nuts like almonds and cashews, as well as oats, soybeans, coconut, rice and hemp.
These dairy-free varieties are made by soaking the main ingredient, such as almonds. After soaking, the almonds are ground, strained and mixed with water. Milk alternatives may include sugar and can be fortified with vitamins and minerals; thickeners (for texture) and emulsifiers (to prevent the ingredients from separating) may also be included.
Plant-based milk can be used in coffee and with cereal, as well as in many recipes in place of cow's milk. One drawback is that they can be more costly than cow's milk. However, you can make your own milk alternative at home as well; recipes are available online.
Nut Milks
Among the best milk alternatives is nut milk, which is made from nuts. They are typically lower in calories and carbohydrates than cow's milk, and many also have fiber. Fortified varieties with even higher vitamins and minerals are also available. Here are some of the most popular ones:
- Almond milk: This low-calorie sweet drink is a good source of vitamin E, which contributes to the health of your blood, brain and skin. However, it's lower in protein than cow's milk and may contain added sugar. It's not an option if you have nut allergies.
- Cashew milk: Creamy and nutty, cashew milk is low in calories but also lower in protein than cow's milk. Because it comes from cashews, people with nut allergies should not drink it.
- Hazelnut milk: Loaded with calcium, potassium, vitamin D and riboflavin, this nutty milk also has omega-3 and omega-6 fatty acids. These fatty acids support metabolism and brain and bone health. Hazelnut milk contains more calories than cow's milk.
This is not an exhaustive list. Other nut milks include those made from peanuts, walnuts, pistachios and macadamia nuts.
Additional Milk Options
Beyond nut-based milks, you can choose from additional plant-based options. Among the most nutritious milk alternatives include:
- Coconut milk: Light and sweet, coconut milk has a rich, creamy texture and a distinct flavor. It contains medium-chain triglycerides (MCT) that are linked to heart health. However, coconut milk is lower in protein and higher in fat than cow's milk.
- Hemp milk: Made from hemp seeds, hemp milk has a nutty, sweet flavor. It has 10 essential amino acids and omega-3 and omega-6 fatty acids. Note that it does not contain THC (the psychoactive part of the cannabis plant).
- Oat milk: With a mild nutty flavor and creamy texture, oat milk is high in fiber, which helps digestion and can lower cholesterol. However, it also tends to have more calories and carbohydrates than other milk alternatives. Additionally, if you cannot tolerate gluten, look for oat milk that is certified gluten-free, as cross-contact with wheat can otherwise be a concern.
- Rice milk: This hypoallergenic option is sweet and has a slightly grainy flavor. It is a safe option for people who are lactose intolerant or allergic to nuts or soy. Thinner than almond milk and soy milk, rice milk is low in fat and protein but high in carbohydrates.
- Soy milk: Soy milk is the closest nutritionally to cow's milk. It's high in protein and potassium and contains essential amino acids that your body needs to function. Soy can also improve cholesterol and blood pressure levels. However, for some people, it may be an acquired taste, and people allergic to soy must avoid this option.
Choosing the Best Dairy-Free Milk Alternative for You
As you consider which to choose among the healthiest milk alternatives, check the product labels to assess the differences. And if possible, try a variety of options to see which you prefer.
You may find that you like several milk alternatives and use multiple varieties. You also may choose to use one kind for drinking and another type for cooking and baking.
We're Here for Your Whole Health
If you're considering a milk alternative for yourself or your children and are concerned about your protein intake, we can help.
For more information about digestive health, please contact us. To find a primary care physician, search for one near you.
