If you follow a vegan diet or have a health issue with natural dairy products containing lactose, you probably avoid cow's milk or its products. Since milk is an important part of many tasty meals, We've got some healthy milk alternatives for you to drink or add to your food whenever you want. These alternatives are:
Hemp milk:
This milk has lots of basic nutrients like protein and healthy fats. It's rich in omega 3 and omega 6 saturated fatty acids. Still, it's one of the least rich plants in these nutrients. Each 250 ml has 60 calories, 3 grams of protein, 5 grams of fat, plus calcium, phosphorus, magnesium, and iron. It has no carbs, but some brands add sweeteners, so check the label.
Soy milk:
It's a well-known healthy cow's milk alternative and the closest match. It's rich in complete protein. Each 240 ml has 105 calories, 6 grams protein, 12 grams carbs, 4 grams fat plus vitamins B12, B2, D, calcium, and phosphorus.
Oat milk:
It contains some water-soluble fibers that make it creamy. When you drink it, these fibers absorb water and turn into a gel-like substance in your stomach. This slows digestion and keeps you feeling full longer. It also improves blood sugar levels and is rich in carbs, proteins, fibers, fats, vitamin D, and vitamin A. Plus, it has calcium and phosphorus. Each 250 ml has 120 calories.
Pea milk:
It's one of the new plant-based milk alternatives made from pea protein extract mixed with water and added ingredients like algae oil and sunflower oil. Its texture is like soy milk but its taste is closer to coconut milk. One cup has 70 calories, 8 grams of protein, and includes some essential nutrients like omega-3 fatty acids.
Almond milk:
This is a healthy alternative to natural milk. It’s low in calories and carbs, making it a good choice if you’re on a low-carb diet. It’s a natural source of vitamin E with antioxidants, and has protein plus other nutrients but in small amounts. The calcium and vitamins A and D levels vary by brand. Each 240 ml has 41 calories, 1 gram protein, 2 grams carbs, 3 grams fat, and half the daily value of vitamin E.
Coconut milk:
Coconut milk is made by squeezing the white pulp and mixing it with water to get a milk-like texture. It tastes great but has less protein than almond milk. Some brands add nutrients with varying amounts. Each 240 ml has 46 calories, 1 gram carbs, and 4 grams fat.
Cashew milk:
It's very similar to almond milk in how it's made and how many calories it contains, ranging from 40 to 50 calories per cup. It’s also rich in zinc, copper, and magnesium. Plus, it boosts your immune system and helps with memory and thinking skills.
Flaxseed milk:
It's a well-known healthy alternative to regular milk. It's similar in making and nutrition to pea milk, with each cup having 70 calories. It also improves your immune system and lowers the chance of heart diseases.
Rice milk:
This milk is made by mixing rice with water. Compared to other healthy alternatives, it has the lowest calories if it's unsweetened. Some brands add flavors to sweeten it because its taste is mild and plain. Sometimes, nuts and grains are added to make it more nutritious.
Peanut milk:
This plant-based milk is the best overall. It's the cheapest and highest in protein, plus easy to get everywhere compared to other plant milks. It also tastes great and has a creamy texture.
Walnut milk:
You can add this healthy alternative to your coffee cup, or a cup of tea to improve its taste, or even to juice cups to balance the sweet taste of the fruit. This milk is rich in plant-based omega 3 acids, and a cup of it has 120 calories and 3 grams of protein.
