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What Is The Best Non-Dairy Milk Substitute?


Plant-based milk is gaining in popularity all the time, and for good reason. You may not have considered non-dairy milk before, but we recommend trying it for its nutritional benefits, even if you do not experience any sensitivity to cow’s milk. Dairy can take a toll on skin and leave some of us feeling sluggish. We have also found that we have not experienced any indigestion or bloating since switching to plant-based milk. But of all the great-tasting plant-based milk out there, what is the best non-dairy milk substitute?


1. Oat Milk

Our top pick is oat milk. This is because it is so versatile. It is great for hot drinks, smoothies, cereal, and cooking. Oat milk averages 4 grams of protein per cup and has a mild flavor. It is made from oats and enriched with vitamins and calcium. It is also low in saturated fat. This milk has a creamy texture, so it is perfect for adding to coffee and tea. You can buy varieties with more or less creaminess, and they all have a very mild taste, so they are also nice on cereal, and in smoothies. It can also be used in cooking, and for making sauces, as it won’t split when heated.


2. Almond Milk

Our second favorite is almond milk, which is high in vitamin E. Like all plant-based milk, it is ideal for vegans, and we find this milk is great for smoothies and oatmeal. For hot drinks, we prefer oat milk, but almond milk is an option. It contains 1 gram of protein per cup, has a pleasant taste, and a creamy texture. In comparison to oat milk, almond milk does have a distinctive flavor, whereas oat milk is very mild. Oat milk is also slightly creamier.


Almond milk is low in calories and is usually fortified with nutrients, including vitamins A, B12, D, and E, and the essential minerals, calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. If you are trying to move your diet toward minimally processed foods and drinks, then you should always go for the organic unsweetened option. Be sure to choose a variety with no added sugar (unsweetened) and check the label to make sure it does not contain the harmful additive, carrageenan.


3. Hemp Milk

Hemp milk is our third choice because of its incredible nourishing benefits. It is a nutritional powerhouse. It is made from hemp seeds and contains slightly more protein than almond milk, at 2 grams per cup. It contains all of the essential amino acids, omegas 3 and 6, vitamin A, B12, D, and E, folic acid, phosphorus, magnesium, potassium, and 46% of your RDA of calcium.


4. Coconut Milk

Real coconut milk is also really great for you. It contains 1 gram of protein per cup and is higher in fat than some of the other dairy-free milk, containing 5 grams per cup. It makes a great non-dairy coffee creamer and is an excellent source of manganese and MCT fats. It can make a tasty addition to oatmeal or a smoothie bowl. The lauric acid present in coconut milk is also anti-bacterial. Again, it is best to opt for the minimally processed variety of this milk, without additives like carrageenan and added sugar.


5. Rice Milk

Rice milk has more carbohydrates than cow’s milk but does not contain any of the fat or protein. It is naturally lacking in any real nutrients and is more like starchy, sugar water. If you are used to drinking ultra low fat cow's milk, then you will find that rice milk has the same consistency. It can be good for those who suffer from dairy or nut allergies, and it does have a very mild flavor, so it can be used for cereal.

6. Soy Milk

Soy milk is definitely one of the most popular non-dairy milk substitutes out there, but is it good for you? There is some debate. Soy milk contains an average of 5 to 9 grams of protein per cup, and because of its widespread availability, it can be considered an easy source of non-animal protein, but nutritionists recommend against including too much soy in your diet, especially in a processed form.


If you have any comments on The Best Non-Dairy Milk Substitute, then please get involved in the discussion below. What is your favorite plant-based milk alternative? Let us know in a comment.



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