If you're lactose intolerant or simply want to cut out dairy for health reasons, there are tons of milk alternatives that are delicious and healthy! Vegan milk alternatives can be just as good as the real thing. You just have to know which milk alternative works best where, the nutritional contents and also that some are more creamy, more nutty and sweater than others. Check out the list below for some yummy milk alternatives!
Almond milk is currently one of my favorite milk alternatives because of how creamy it is! Used in espresso, you can hardly taste the difference from regular milk. It's made from roasting and grinding almonds and blending them with water. Almonds are a good source of healthy fats, vitamins and protein and almond milk is a safe alternative to diary! And bonus, it's easy to make your own!
Soy milk, which is derived from soy beans, is super high in protein (comparable to cow's milk), has zero cholesterol, contains essential fatty acids, is loaded with vitamins and minerals, and is low in sugar and calories! Soy is used in tons of food items like burgers, ice cream and yogurt and of course, as a milk alternative. Soy is very healthy but also controversial because it contains a hormone that acts like estrogen as well as being GMO if not specified otherwise. So, consume in moderation!
No, hemp milk is not made from marijuana but from hemp seeds and water, like many other plant-based milk products! Arguably the most nutritious milk-alternative, it contains omega fatty acids, vitamins A, E, and B-12, iron, magnesium, potassium and folic acid. It also contains 4 grams of protein and has lots of calcium! It's creamy, nutty and rich and definitely worth trying!
Rice milk is great for baking and can taste very similar to cows milk. Rice milk is made from boiled rice and brown rice starch and syrup. It's higher in calories than the other alternatives, higher in carbohydrates, but has zero cholesterol. Fortified versions contain calcium, protein and essential vitamins and minerals. Flavored with vanilla, rice milk can be a delicious milk drink!
Coconut milk has its pros and cons. It contains many micronutrients like vitamin K, C and E, as well as iron, magnesium, phosphorus and manganese. It's also packed tight with fiber which does wonders for your digestive system! Unfortunately, coconut milk is very high in calories and saturated fat. While yummy tasting, it's probably not wise to consume large amounts if you're watching your weight and cholesterol!
Hazelnut milk, made like any other nut-based milks, is a new milk trend hitting hip coffee shops. It's creamy, rich and creates a good foam which is perfect for coffee drinks! It is however an expensive alternative, so keep that in mind. It doesn't contain much protein either but it does taste amazing!
Oat milk is high in calories, calcium and low in protein. It's very low in fat, has the thickness of skim milk, is lightly sweetened, and contains 25 vitamins and minerals! It would make for a great nutrient-rich addition to smoothies and soups.
There you have it- a list of amazing vegan-based milks to try either alone, at your favorite coffee shop or in home-cooked meals! Have any of you tried any of these milk alternatives? Do you have any favorites?
Sources: fitday.com, collective-evolution.com, fitday.com, livestrong.com