Read on to know about the best non-dairy milk substitutes that you can include in your diet!
Many people cannot include regular milk because of their dietary restrictions, food allergies, or personal preferences. Here are some of the best milk substitutes that can be consumed by people of all age groups.
It is made from soybean or soy protein isolate and it also contains vegetable oil or thickeners to improve its taste and consistency. Based on the nutritional composition, soy milk is the closest non-dairy substitute for dairy-based milk and contains high-quality proteins. Some people may not prefer to drink soy milk as it contains a high level of isoflavones that can affect hormonal functions in our body.
It is made from almonds or almond butter along with some water. It has slightly sweet and a nutty flavor that can be used to prepare smoothies, desserts, and baked foods. It has fewer calories, fat, proteins, and carbs compared to cow’s milk. It is a good source of vitamin E but contains phytic acid that can restrict absorption of zinc, iron, and calcium.
It is made from the white flesh of ripe coconut and water. It has a subtle coconutty flavor and a creamy texture. Coconut milk provides very less protein and carbs compared to dairy-based milk and is a great source of medium-chain triglycerides.
It is prepared from oats and water. It has a mildly sweet flavor and is high in soluble fiber content.
It is prepared from milled white or brown variety of rice and water. It is the safest option for those with dairy, gluten, nut, or soy allergy. It has a mild sweet taste and has plenty of carbohydrates and a high glycemic index. It may also contain a high amount of inorganic arsenic that may increase the risk of various health problems.
It is prepared from cashew nut or cashew butter and mixed with water. It has a sweet nutty flavor and contains very few calories, protein, carbs, and fats.
It is made from macadamia nut and water and has a creamy flavor. It is a great source of mono-unsaturated fatty acids that improves blood pressure, reduces blood cholesterol, and prevents heart problems.
It is prepared from the seeds of the hemp plant and has a slightly sweet and nutty taste. It contains a similar amount of fat to that of cow’s milk but nearly half the amount of calories and proteins. It is a great source of omega-3 and omega-6 fatty acids.
It is made from quinoa and water and has a slightly sweet and nutty taste with a distinct quinoa flavor. It contains similar carbohydrate content to that of dairy-based milk but fewer calories, proteins, and fats. However, it contains high quality of proteins.