10 Best Non-Dairy Alternatives For Milk
Do you experience bloating or nausea after consuming dairy milk?
Dairy milk isn’t good for your health, for the planet or for the animals who suffer in the dairy industry and later in the beef or leather industries. Today even paediatricians recommend avoiding the consumption of dairy milk. If one of your barriers to going vegan or plant-based is to find the right alternatives for your coffee, tea, or glass of milk, then this is the right place for you. With the plethora of healthy, plant-based, non-dairy alternatives available you can choose what works for you and your family.
Vegan plant-based milk alternatives can be purchased or made at home. Plant-based milks have a higher concentration of the star ingredient when made at home and are also much cheaper compared to when purchased. It is also a good idea to use a mixed ingredient plant milk blend as each has its nutritional strengths. Or fine-tune a homemade special blend that might be perfect for you. Purchased plant-based milks are often enriched with calcium, Vitamin D and B12. Here is a handy list of the popular ones with their nutritional details.
There are many vegan plant-based dairy alternatives to choose from while ensuring you and your family stay healthy and safe. Get your “milk” from plants!
1. Soy Milk
Unfortified, unsweetened soy milk is a rich protein alternative to cow’s milk. It is a good source of vitamin B6, magnesium, folate, and zinc. It has phytonutrients known as isoflavones shown to have cancer-fighting properties.
The dietary sources of estrogen and progesterone found in soybean products help women balance their hormone levels when going through menopause. While shopping for soy milk, make sure you buy the unflavoured in order to preserve the protein content.
Brands: So Good, SoFit, SoyFit, Alt Foods, Chetran’s, Karma SoyMilk, Health On Plants, Planet 1st (Additive, preservative, oil-free).
2. Almond Milk
Unsweetened almond milk is a good source of Vitamin E, and minerals like potassium and is low in calories. More so when made at home given the higher percentage of almonds in the milk. Works very well for coffee and milkshakes.
Brands: Epigamia, Urban Platter, So Good, Raw Pressery, Only Earth. Many local city specific brands like Healthiva, Break of Dawn and Planet 1st have a higher percentage of almonds in their milk.
3. Cashew Milk
Cashew milk can be enjoyed in your daily cup of coffee, tea or as a baking ingredient. It can also be used in Indian desserts. Home-made cashew milk has a good amount of vitamins, minerals and healthy fats or unsaturated fatty acids known to promote cardiovascular health.
Brands: So Good, local city specific brands like Planet 1st (Mumbai), Vilk
4. Oat Milk
Simple to make at home without the pre-soaking needed for nuts, oats are inherently sweet, so unsweetened oat milk is often just as tasty. An excellent source of Vitamin B, minerals and fibre. Almost fat free this is a good alternative for weightloss and diabetics.
Brands: One Good (Oats and Cashew), Oately, Urban Platter, Alt Co, Slicc, So Good, Only Earth, OatMilk, MilkinOats, Nurrish.In
5. Millet Milk
Millets are rich in fibre, packed with proteins, antioxidants and nutrients. It helps in reducing bad cholesterol and if made with ragi or finger millet then also a great source of calcium. Millet milk has been part of old traditional culinary cultures in India.
Brands: Oatey, Alt Foods (Sprouted millets), local city specific brands like Planet 1st (Mumbai), Nourish You
6. Coconut Milk
Great source of fibre and iron, high in saturated fats and calories. The good fat in coconut milk is said to reduce heart diseases. Coconut milk has anti-inflammatory, anti-microbial and anti-fungal properties. It has minerals like potassium, magnesium.
Brands: Dabur, CocoMama (without preservatives), Urban Platter, Only Earth, and many local brands.
7. Seed Milk
Depending on the blend, seed milk is a good source of calcium, vitamins and minerals. Seeds have heart healthy fats, are high in fibre and some are high in omega-3 fatty acids. If sesame is added to the mix then you get a great calcium rich milk.
Brands: Planet 1st (Seed & nut milk)
8. Peanut Milk
Peanut milk is high in protein, comparable to cow’s milk. It is high in magnesium, potassium, Vitamins E and B6. Peanut milk has healthy unsaturated fats that lowers bad cholesterol and increases good cholesterol. It is also high in fibre. While there are no brands selling peanut milk, it is easy to make at home.
9. Rice Milk
Rice milk is the least allergenic of milk alternatives. It thus works for those who are lactose intolerant and have nut or soy allergies. It is high in manganese and selenium which are antioxidants that help protect from infections and cancers. Rice milk has the least amount of fat but is low on protein and high on carbohydrates and thus sugar.
10. Mixed Milk
Some brands like Pilk and DancingCow_Oatish have a mixed milk to get the right nutritional values combined with taste. This milk made with oats, cowpeas and moong is low in fat, high in magnesium, potassium, iron, and enriched with calcium, Vitamin D, B12.
Do you know of any local plant milk brands that we have missed? Let us know and we will add them