Non-Dairy Milk Options


Often, when we think of milk, usually the first thing that comes into mind is “cows”. Most milk comes from them. But there’s also milk that comes from other sources like rice, coconut, and more. These are called non-dairy milk and are perfect for those who are lactose-intolerant, or have restricted diet. Let’s take these non-dairy milk alternatives one by one.

Soy Milk

Taste: It has a light sweetness initially that becomes a slightly sharp, bean-like pleasant aftertaste.

Health Benefits and Nutrients: This has no cholesterol and is free from saturated fat which is considered an unhealthy fat, preventing heart related diseases. It is high in protein which makes it the people’s choice for healthy living.

Downside: It has low levels of calcium. Soy is also considered a common food allergy especially for children.

Oat Milk

Taste: From its name, this one tastes like oats. It is creamy with a slightly powdery aftertaste.

Nutrients and Health Benefits: It is enriched with calcium and vitamins, low in saturated fat, and good for the heart. It is also a good source of Vitamin E and folic acid.

Downside: It is high in sugar and doesn’t contain very much protein or fiber. If you’re gluten-intolerant, it’s not good for you. And since it’s just new, it’s hard to find in the market.

Rice Milk

Taste: It has a descent sweet flavor.

Nutrients and Health Benefits: It is low in fat and calories which is good news for adults.

Downside: It lacks protein and Vitamin A. Since it’s made from rice, it is high in sugar which is not good for diabetic consumers.

Almond Milk

Taste: This has a slightly sour with salty, nutty taste.

Nutrients and Health Benefits: It’s a good source of vitamin E and magnesium. It is also considered healthy because it’s low in fat and sugar than cow’s and soy milks.

Downside: It is very low in protein. It’s not safe for those who are allergic to nuts.


Hemp Milk

Taste: It has a moderately creamy taste with a pleasant slight maltiness.

Nutrients and Health Benefits: It is high in Omega 3 and 6 essential fatty acids. It doesn’t pose allergy threats. It is low in sugar and has zero cholesterol which will prevent diabetes and other heart problems.

Downside: Studies show that protein in hemp milk is not as good as protein in soy milk. It is more expensive and harder to find.

Coconut Milk

Taste: It has a mild taste with a hint of coconut.

Nutrients and Health Benefits: It contains a lot of vitamin B12 and healthy fats which are rich in lauric acid (that can treat viral infections such as influenza). It has calcium, too.

Downside: It has the highest amount of saturated fats and is low in protein. If you’re not really a coconut lover, maybe you’ll find the taste overwhelming.


Cashew Milk

Taste: It has a creamy, sweet, and the least nutty flavor of all nut milks.

Nutrients and Health Benefits: It has copper, manganese, iron, phosphorus, and zinc. It helps your body produce more energy and develop stronger immune system.

Downside: Not good for pregnancy and breastfeeding mommies. It may increase blood sugar levels and is not good if you have nut allergies.

Flax Milk

Taste: It has a smooth and lightly creamy yet refreshing taste.

Nutrients and Health Benefits: It is fortified with vitamin A, D, B12 and calcium. It also contains Omega 3 from flax oil, which is good for the heart. It is low in sugar reducing the risk of diabetes. It is known to prevent cancer and heart diseases, too.

Downside: It may have laxative effects which may lead to stomach upset and abdominal discomfort.

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