Cow’s milk is considered a staple in many people’s diets. Most of us grew up drinking it. Isn’t it? Not too long ago, the only decision we used to make while picking up a carton of milk was whether to get skim, low fat, or whole. But now the moment you step into the milk aisle there are hundreds of dairy-free milk alternatives bombarding you which are made from nuts, seeds, and beans.
There is no denying the fact that dairy milk is naturally nutrient rich. But what if you are allergic to it, have lactose intolerance, follow a vegan or paleo diet or just don’t like the taste of your regular dairy milk? Fret not! Today, I thought I would shine a light on some plant-based milk which are equally good for your body. Let’s start by taking a closer look.
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Dairy Free Milk Alternatives: ALMOND MILK
If you are allergic or intolerant to cow’s milk, almond milk is one of the best dairy-free milk alternatives for you. It is a popular choice for vegan families too. It is made by blending almonds with water and then straining the mixture to remove the solids. Almond milk has a nutty, pleasant flavor and creamy texture which is quite similar to regular milk.
If you are on a low-carb diet, it is a perfect choice for you too as it is a low-carb beverage. It is full of heart-healthy fats which helps in improving cardiovascular health also. Being naturally rich in several minerals and vitamins, especially vitamin E, it can be used as a skin cleansing lotion. For best results, you can add rosewater to almond milk to cleanse your skin.
Almond milk is lower in calories than other milk, as long as it is unsweetened. One cup of unsweetened almond milk contains about 30 to 60 calories. Splash it over your cereal instead of regular milk or add it to your coffee or tea. You can mix it in smoothies, rice pudding or ice cream. It can also be used in soups, sauces and salad dressings.
COCONUT MILK
Coconut milk is completely a vegan product as it is derived from the coconut fruit. This milk has a thick consistency and a rich, creamy texture which resembles the texture of whole dairy milk. If you are the one having multiple food allergies, coconut milk would be a perfect choice for you as it’s soy and gluten-free.
Coconut milk is highly nutritious and works wonder not only when consumed but also when used topically. It lightens your skin color when applied and promotes hair growth by boosting your hair follicles. Being rich in copper, it prevents wrinkles, sagging skin and age spots. It also contains high levels of Vitamin C which maintain the elasticity and flexibility of skin.
Make it a part of your diet, but don’t forget about the moderation since it packs a serious fat and calorie punch. One cup of coconut milk provides 80 calories and about 93% of its calories come from fat, including saturated fats. It can be easily used in desserts, soups, and sauces.
SOY MILK
Soy milk is a blessing for you if you are vegan or lactose intolerant. This healthy nutritious fat-free milk substitute is extracted from soybeans that are soaked, ground and boiled with water.
Soybean contains a dairy-free variety of nutrients like essential fatty acids, fiber, vitamins, proteins, and minerals. Its protein content is much higher than other milk alternatives. Commercially made soy milk is often fortified to have calcium which is important for people with conditions like osteoporosis.
Drinking this plant-based milk on a regular basis play an important role in providing you energy and keeping your body functioning well. If you are trying to lose weight, this drink is highly recommended for you as soy milk is free from cholesterol and saturated fat. Moreover, it contains less sugar than regular milk and fully loaded with fiber which keeps your stomach full for longer and helps you in weight loss. Daily consumption of soy milk can boost your immunity system too. The average nonfat, unsweetened soy milk has just 60 calories per cup.
RICE MILK
Rice milk is a great option to try out after nut milk. It is grain milk made from rice. It is one of the ultimate lazy alternatives to dairy milk. I am saying lazy because you don’t even need to soak or heat up water to make rice just to make milk. It is that simple!
This milk is naturally creamy and sweet, and gives a perfect taste to your smoothies, granola, and more! Calorie-wise, it contains a similar number of calories to cow’s milk (1 cup provides 130 calories) but has more carbohydrates than the latter. Also, it doesn’t contain as much calcium or protein as cow’s milk. Therefore, you need to augment your diet with other protein-rich foods if you consume it. It’s the least recommended choice for people with diabetes and also for those people who want more protein, such as athletes or the elderly. But most commercially sold rice milk brands fortify the rice milk with calcium and protein along with vitamin B12, vitamin D, and iron.
Rice milk is amazing to even your skin tone and also helps lighten scars and other dark spots on your face. When combined with honey, rice milk makes for a good skin moisturizing agent.
OAT MILK
For people who have lactose, nut, and gluten intolerance, oat milk is a good substitute. It is prepared from steel-cut oats or whole groats that are soaked in water, blended, and then strained with a cheesecloth or a special nut milk bag. The best part is that it is easily accessible, as it’s cheaper to make than nut milk.
Oat milk is high in protein and low in fat provides both flavor and nutrition. Its protein content is much higher if you compare it with other popular unsweetened milk alternatives like almond milk, cashew milk, coconut milk, and rice milk—all of which contain no protein. It also contains one of the highest heart-healthy fiber content of all milk products.
One cup serving of oat milk provides 130 calories. It is so creamy that we can use it in lattes and cappuccinos. It can also be used in smoothies, creamy soups, and baked items.
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CASHEW MILK
Cashew milk is a wonderful alternative to traditional dairy milk. It is my favorite dairy-free, plant-based nut milk. Not only is it super creamy, but rich with a nuttiness that is a bit more subtle than almond milk. You can make it easily at home and you don’t have to strain it like almond milk. Just soak your cashews overnight in filtered water, drain, ground into a paste, and then blend with water. Voila, homemade cashew milk!
Cashew milk is free of lactose, dairy, soy, and gluten but on the flip side, it’s also lacking in protein. Like most nuts and seeds, cashews are rich in omega-6 essential fatty acids which are important for healthy skin and keep cholesterol levels in check. Unlike cow’s milk, cashew milk has no naturally occurring sugars, so it’s good for diabetics too.
A cup of unsweetened cashew milk has just 25 to 50 calories. It gives a perfect flavor to your smoothie, coffee, cookie or cake recipe. You can also add it to your breakfast whole grains like muesli, oatmeal, or quinoa.
QUINOA MILK
If you don’t want to experience cramping, diarrhea, bloating, nausea, and flatulence, and at the same time want to include milk in your diet, go for quinoa milk! It can substitute cow’s milk and is a perfect alternative to depend on.
This great-taste, plant-based milk substitute contain protein, fiber, vitamins, minerals, all nine essential amino acids, and a small amount of omega-3s as well. Quinoa milk is gluten-free and also high in fiber which helps in regulating cholesterol levels and prevent constipation too. It has a low glycemic index, so it won’t send your blood sugar into a spike.
1 cup of quinoa milk contains 70 calories which are considered relatively low. To make it, just blend the quinoa with the water until it’s almost smooth. Then strain the blended quinoa mixture using a cheesecloth or a strainer. You can season to taste adding dates, honey, cinnamon, vanilla, or any other flavor of your choice!
Make sure to wash quinoa very well before using it and it’s better to cook it instead of using it raw as raw quinoa is known to have a coating of saponins over it.
FLAX MILK
The most recent dairy-free milk alternative to hitting the stores is FLAX MILK which has a sweet, nutty, and milky flavor. It is creamier than a lot of other milk alternatives.
Flax milk is high in fiber and low in calories. It is naturally lactose-free and contains no saturated or trans-fat. So basically, it’s good to prevent heart attacks, lower high blood pressure, and lower bad cholesterol levels. It promotes the synthesis of elastin and collagen, thus rejuvenates the skin, regenerates the skin tone and makes it smooth, supple and glowing. The only downside to flax milk is that it has no protein. But when fortified, this non-dairy alternative has as many minerals and vitamins, including calcium as regular milk, so it equals the nutritional value of other milk alternatives.
1 cup flaxseed milk provides 50 calories. It can be drunk alone or you can add it to cereal, milkshakes or smoothies, and use it in baking or cooking.
ADVICE: It is always better to make your own plant milk at home, as it’s super easy and tastes much better. In case you are purchasing it from the market, be sure to stick with unsweetened varieties, avoid added sugars and additives. Also, make sure that your non-dairy milk is fortified with calcium and vitamin B12. Reading food labels will help you in that case.