Are you worried about your lactose intolerance and looking for healthy non-dairy alternatives? Lately, vegan milk options have become popular in vegan diets and also for people with dairy allergies. Vegan milk is a plant-based extract with a nutritional value similar to or close to animal milk. In fact, some people also believe that non-dairy milk is healthier than dairy milk; well, that’s another topic of discussion. You can choose whatever your preference is, be it plant-based or animal milk. Here is your guide to choosing non-dairy milk with a list of the 8 best vegan milk alternatives you should try!
8 Best Vegan Milk As Healthy Alternatives For You
Here are the eight best healthy vegan milk options you should choose from according to your preference.
1. Soy Milk
Soy milk is one of the best popular options among plant-based milk options. You will not get any cheaper and tastier options than this one at any store. Soy milk is made by soaking and then grinding the soybeans. It contains a mild soy flavour and a creamier texture than dairy milk. If we talk about the nutritional value, it has 8g of protein with only 4g of fat per cup; therefore, it can be used as an alternative protein source as well.
2. Coconut Milk
Coconut milk is considered an ideal option for baking or cooking. If you have hypertension or blood pressure problems, you should think twice about choosing this option, as this plant-based milk contains a high amount of fat. If you use it, you will love the delicious aroma it gives to your dishes. It has vitamins B12 and B2 and is also rich in vitamin D. You can have this milk once a week or after some days.
Also Read: If you continue using fat-rich milk on a daily basis, you could be at risk of heart disease from an early age. That’s why you have to choose wisely.
3. Almond Milk
We get almond milk by grounding almonds in water. It is another one of the most popular plant-based milk that you can use regularly. You can also find these in your local stores in unsweetened form. Usually, almond milk is fortified with calcium which fulfils almost half of your daily calcium body need. Also, it is a low-calorie option suitable for your weight loss diet plans.
4. Cashew Milk
This non-dairy milk is the latest option on the shelves. But if you need low-carb, healthy options, this alternative plant-based milk is a good choice. You can make cashew milk by blending cashew butter with water. You can use it as a creamer for coffee because of its sweet and nutty taste. As cashew milk has healthy fat, vitamins, and minerals, you can use it regularly to boost your health and get other benefits.
5. Rice Milk
If you are allergic to nuts and other non-dairy milk and need an allergen-free option, here it is. You will not have any allergic reaction to the rice milk. Rice milk is an alternative source that provides a healthy amount of vitamins A, B12, and vitamin D. It also contains a healthy amount of calcium and is a low-fat option great for you once a week. You should avoid using rice milk daily, as it contains inorganic arsenic, which is prone to pose some health issues in long-term use. Growing children should never consume rice milk. Adults can have two cups per week.
6. Oat Milk
Oat milk has now become another popular vegan milk option. It has a smooth and creamy texture, and it is naturally sweet. It also has anti-inflammatory properties, so it can be combined with foods to make vegan, anti-inflammatory diet plan work. One cup has almost 130 calories. It is also fiber-rich and healthier than the above options. It is more expensive than almond or soy milk, but you can make yours at home easily.
7. Macadamia Milk
Macadamia milk is another go-to option that is becoming a favourite alternative among baristas these days. It is also the best option for people who want a low-carb vegan diet. You can make low-carb morning coffee or bake a vegan cake with this macadamia milk. Macadamia nuts and milk are rich, healthy fat sources and have the lowest carb ratio. It also contains a high amount of vitamin B1, manganese, and magnesium. Besides these, it doesn’t have a high-fat ratio per cup; therefore, you can enjoy it in your smoothie every morning.
8. Quinoa Milk
Quinoa milk is made with a hearty grain full of protein. Therefore, quinoa milk is a nutritious choice for people choosing a protein-rich alternative. It contains all the necessary nine amino acids and has a bunch of fibers, vitamins, and minerals. These fibers protect your gut, treat constipation, and help you lose weight. The texture is light and delicious when you use it in cooking. Next time, you can make vegan snacks or bake cakes using this vegan milk.
What To Look For When You Choose Non-Dairy Milk?
Choosing vegan milk isn’t sophisticated. You will have to find the plant-based milk you like and one that suits you. Although vegan milk is a healthy alternative to dairy milk, some of them may be pricey for you. Consider a few things before you start having them.
1. Milk Should Be Oil-Free
Your plant-based milk shouldn’t contain oil. Usually, refrigerated milk contains fat, but shelf-stable milk doesn’t. You can easily buy them in bulk and store them because they remain fresh and are also cheaper.
2. Low-Fat Ratio
If you want to pick a brand, you should choose one which contains the lowest fat ratio per serving. Usually, oat milk and rice milk are the best low-fat options, as almond or soy milk is rich in fat. You can also seek other low-fat milk options from local stores.
3. Least Additives
Select the vegan milk with the least additives to avoid the less nutritional value. Keep it healthier by making plant-based milk yourself. You can make almost all of these in your kitchen, particularly almond, oat, cashew, and quinoa milk.
4. Avoid Saturated Fats
Not all people should have coconut milk because it contains saturated fats. So, if you are prone to high blood pressure, have elevated levels of cholesterol, or obesity, you should avoid coconut milk. Instead, try making rice milk in your home by yourself.
5. Choose Fortified Milk
Becoming a vegan doesn’t mean you have to compromise on nutritional value. You need to check the nutrition list to make your alternative as healthy as dairy milk. Choose vegan milk fortified with vitamin D, Calcium, Vitamin B12, and Phosphorous.
As far as your health is concerned, you need to choose vegan milk according to your taste and which also fulfils your daily nutritional value. If you use sweetened milk, don’t take them regularly because that is unhealthy. If you are making cereal for breakfast, oat milk goes best with it. For replacing coffee creamer, you can use cashew or macadamia milk. If you are non-vegetarian and thinking of switching to vegan milk, don’t transition instantly, but take it a few steps day by day. You will love it only when your nutritional value is also fulfilled. So, try one of the above shared plant-based milk to see which one can become your favourite.
Also Read: If you want to make a healthy diet plan again, ensure you include plant-based milk as well.