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5 Best Non-Dairy Substitutes For Milk You Should Try

Hello, all you milk lovers! Plant-based alternatives to cow's milk have been popular for quite some time, and the advantage of this trend is that there’s something for everyone! 

Nowadays, grocery stores have a milk substitute for everybody, whether you’re lactose intolerant, vegan, or have severe allergies. But the question is how do you choose? In today’s post, we’ll talk about the most nutritious non-dairy milk replacements you can have if you're looking to switch milk. Is almond milk a good choice? What about soy milk? We’re talking about all of these AND more…  

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#01 Soy Milk

Soy milk is prepared from soybeans or soy protein. Thickeners and vegetable oils are also frequently added to improve the taste and consistency. The flavor is normally creamy. Soy milk is best used in coffee or on top of cereal. When it comes to nutrition, soy milk is a good non-dairy alternative to cow's milk. It has roughly half the calories, lipids, and carbohydrates, but a similar quantity of protein. Approximately 240 ml of unsweetened soy milk has 80 to 90 calories, 4 to 5 grams of fat, 7 to 9 grams of protein, and 4 grams of carbs. Soy milk is also one of the few plant-based sources of "Complete" protein, which contains all essential amino acids. These are amino acids that the body cannot make, and must receive from food instead. Soy is one of the most controversial foods in the world, with several people concerned about its effects on the human body. This is due to the high amount of isoflavones found in soy. These can interfere with the function of hormones by affecting estrogen receptors in the body. While there’s a lot of discussion on this subject, there is no solid proof that moderate doses of soy or soy milk can harm an otherwise healthy person. 

Keep in mind that people who have a FODMAP intolerance, or are in the elimination phase of a low-FODMAP diet, should avoid soy milk manufactured from soybeans. For those who don’t know, FODMAPs are a type of short-chain carbohydrates that can be found naturally in a variety of meals. They can cause stomach problems like gas and bloating. 

Do you like soy milk? What’s your favorite way to drink it? Sound off in the comment section, and start a conversation with our Healthy Mind - Think Big community...

#2 Cashew Milk

When was the last time you had a bowl of cashews? Well if you don’t have the time to sit and eat some, have some cashew milk on the go. If you didn’t already know, a mixture of cashew nuts, or cashew butter and water, is used to make cashew milk. It has a sweet, delicate, and nutty flavor. Also, cashew milk is thick and creamy in texture. It works perfectly as a thickener in smoothies, a coffee creamer, and a substitute for dessert milk. The nut pulp is filtered from the milk, just like most nut-based milk. This means that unfortunately, the cashew fiber, protein, vitamins, and minerals are gone. Unsweetened cashew milk has just 25 to 50 calories, 2 to 4 grams of fat, up to 1 gram of protein, and 12 to 14 grams of carbs per 240 ml. Just so you know, cashew milk has a third of the calories, half the fat, and a lot less protein and carbs than cow's milk. However, cashew milk may not be the ideal choice for people who need a lot of protein. It doesn’t have enough. If you have higher protein demands or are having trouble meeting your daily protein requirements, it might be worth switching to soy or oat. Unsaturated fatty acids, which promote heart health and provide other advantages, make up the majority of the fat in this incredibly nutritious beverage. Unsweetened cashew milk is a wonderful low-calorie alternative for people trying to reduce their overall daily calorie consumption. Its low carbohydrate and sugar content makes it a good choice for people who need to keep track of their carb intake, like diabetics. 

Cashew milk is one of the easiest types of milk to prepare at home. Interested yet? Make sure you join our millions of followers and hit that “Subscribe” button for all our great Healthy Mind - Think Big content! 

#3 Macadamia Milk

Water and roughly 3% macadamia nuts make up macadamia milk. Some of you may not be familiar with it, as this is a relatively new product on the market, with the majority of brands being created in Australia. It tastes better on its own, or in coffee and smoothies. This is because it has a richer, smoother, and creamier flavor than most non-dairy milk substitutes. Macadamia milk has about half the fat and one-third the calories of cow's milk. It also has less protein and carbs. Around 50 to 55 calories, 5 grams of fat,1 to 5 grams of protein, and 1 gram of carbs are included in just a single cup of macadamia milk. It only has a few calories, which makes it an excellent choice for people looking to lose weight. Furthermore, macadamia milk contains 4 grams of monounsaturated fats per cup. Studies show that monounsaturated fats, especially ones replacing saturated fat or carbs, can help lower blood cholesterol, blood pressure, and the risk of heart disease. 

Before we move ahead, here’s another post you might like. Looking to get a little more protein in your life? read and learn about 8 health benefits of protein powder and 6 possible side effects. Now back to our discussion on milk substitutes...

#4 Almond Milk

This is one you’ve probably heard about! Almond milk is made with water, and either whole almonds or almond butter. It has a delicious flavor that is slightly sweet and nutty, with a light texture. It can be used as a substitute for cow's milk in desserts, baked goods, smoothies, as well as coffee and tea. About 240 ml of unsweetened almond milk has 35 calories, 3 grams of fat, 1 gram of protein, and 2 grams of carbs. It contains less than a quarter of the calories and less than half the fat of cow's milk. It also has reduced protein and carbohydrates. Almond milk is one of the lowest-calorie non-dairy milk products on the market, making it the perfect choice for people looking to reduce their calories. Furthermore, almond milk is a natural source of vitamin E, an antioxidant that helps protect the body against disease-causing substances known as free radicals. Remember to choose almond milk brands with higher almond content. This way, you’ll get the most nutrients and health benefits. Now while there are lots of advantages, there is a downside to this nutritious milk alternative. Studies show that almonds contain phytic acid, which binds to iron, zinc, and calcium, preventing them from being absorbed by the body. This affects your body's ability to absorb these nutrients from almond milk. 

#5 Quinoa Milk

This is strange-sounding milk, right? If you haven’t tried quinoa before, you've definitely heard of it. Quinoa milk is just another alternative. Quinoa milk is created with water and quinoa. If you don’t know, quinoa is a grain-like edible seed. It’s a highly nutritious grain that is gluten-free and packed with high-quality protein. Quinoa milk is a relatively new product on the market, despite the fact that it has become a popular "Superfood" in recent years. As a result, it's a little more expensive than other non-dairy milk substitutes, and it's a little more challenging to come across in supermarkets. Quinoa milk has a unique quinoa flavor and is slightly sweet and nutty. It tastes fine when poured over hot oatmeal or porridge. About 70 calories, 1 gram of fat, 2 grams of protein, and 12 grams of carbs are included in 240 ml of this milky beverage. Quinoa milk has the same amount of carbs as cow's milk, but only half the calories. It also has less fat and protein. It’s largely made up of water, along with 5 to 10% quinoa. This implies that the majority of quinoa protein, fiber, vitamins, and minerals are diluted. In comparison to other non-dairy milk, it offers a lot of nutrients. It has low-fat content and moderate protein, calories, and carbs. For vegetarians and vegans, quinoa milk is a wonderful plant-based source of complete protein. It might be worth a shot if you can find it at your local grocery store. 

When picking a substitute for cow's milk, there are several factors to consider, including vitamin content, added sugars, and so on... Understanding what exactly is in the milk you're buying might be as simple as reading food labels.

The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.

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