Non-dairy milk is an excellent alternative to cow’s milk for people who are lactose intolerant, have allergies, or simply want to reduce their intake of animal products. There are many different types of non-dairy milk available, each with its own unique flavor and nutritional profile. The world of non-dairy milk alternatives is brimming with many delicious options that cater to everyone. These 12 non-dairy milk alternatives are here to change your thoughts about milk.
Made from soybeans, this plant-based alternative offers a rich and creamy texture along with numerous health benefits. Soy milk is notably high in protein and calcium, making it a valuable source of essential nutrients for strong bones and muscles. It is also low in saturated fat and cholesterol, contributing to heart health. In addition, soy milk is a good source of iron and vitamin B12, which are vital for maintaining energy levels and supporting the nervous system.
Almond milk is made from ground almonds and water, and this alternative offers a delicate flavor and smooth consistency. Almond milk is low in calories and fat, making it an ideal choice for weight-conscious individuals. It is also a good source of vitamin E, an antioxidant that promotes healthy skin.
Oat milk has experienced a surge in popularity in recent years due to its creamy texture and versatility. Made by blending oats with water, this non-dairy alternative offers a delightfully subtle sweet taste. Oat milk is exceptionally high in fiber and protein and a good source of vitamins A and D, contributing to optimal immune function and promoting healthy vision.
Cashew milk is relatively low in calories and fat, making it a guilt-free choice for those watching their intake. Additionally, it serves as a good source of magnesium and copper, both of which contribute to your overall well-being and bodily functions.
Extracted from the flesh of mature coconuts, coconut milk adds richness to both sweet and savory dishes. While coconut milk is higher in saturated fat than other non-dairy alternatives, it is important to note that the fats present are considered healthy. Coconut milk is also a good source of potassium and manganese, which are essential for proper heart function and bone health.
While it may sound unconventional, pea milk is a nutritious and sustainable non-dairy milk option. Pea milk provides nutrients such as iron and vitamin B12, which are vital for energy production and maintaining a healthy nervous system. Additionally, the high protein content in pea milk supports muscle repair and growth.
If you prefer a mild and slightly sweet taste, rice milk may be the perfect non-dairy option for you. Rice milk is low in calories and fat, making it an appealing option for individuals seeking a lighter alternative. It is also a good source of carbohydrates and potassium, which is an electrolyte that helps maintain a proper fluid balance in the body.
Hazelnut milk is low in calories and fat, offering a guilt-free treat for those with a sweet tooth. Additionally, it serves as a good source of vitamin E and magnesium, supporting healthy skin, promoting bone strength, and contributing to overall well-being.
Walnut milk is an excellent choice for individuals looking to manage their weight. What sets walnut milk apart is its high content of omega-3 fatty acids, which can help reduce inflammation and support brain health. By incorporating walnut milk into your diet, you can nourish your body while enjoying a delightfully nutty taste.
Made from hemp seeds, this alternative is rich in protein and fiber, aiding digestion. Hemp milk is also low in calories and fat, making it suitable for various dietary needs. You also get omega-3 fatty acids and vitamin E, which are important for heart health and vibrant skin.
Flax milk is made from flax seeds and is both nourishing and delicious. This non-dairy alternative is low in calories and fat, making it an ideal addition to a balanced diet. Moreover, it offers a generous supply of omega-3 fatty acids and vitamin E, supporting heart health, reducing inflammation, and promoting radiant skin.
Made from quinoa, a protein-packed grain, this milk offers a wholesome beverage choice. Quinoa milk is low in calories and fat, making it suitable for individuals aiming to maintain a healthy weight. It also serves as a good source of iron and magnesium, minerals used for energy production and bone health.
Tiger Nut Milk
Indulge in the creamy and satisfying experience of tiger nut milk. Despite its name, tiger nuts are not actually nuts but small root vegetables. Tiger nut milk is low in calories and fat, providing a guilt-free option. It is also a good source of iron and magnesium, which are essential minerals that contribute to healthy blood and strengthen bones.
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This originally appeared on Planet Natural.
Melissa Pino is a biologist, master gardener, and regular contributor for Planet Natural. Melissa's work focuses on promoting environmentally-friendly practices, helping people create healthy gardens and finding ways to achieve overall health and wellness.