In my transition into veganism, let it be known that I have drank a ton of dairy-free milk options. From coconut to macadamia nut and even banana to oat, I swear I have tried them all. While it might seem that I have all the knowledge when it comes to the taste and qualities of these milk alternatives (as a barista, I was constantly asked which dairy-free milks paired best with our coffee options), I did always wonder which dairy-free milk was the healthiest. As I much more prefer the taste of coconut milk, I know it may not be the healthiest compared to other alternatives. In pursuit to solve the question, I have found the research necessary to answer the question! So if you were curious like me, here is what I found in answering the question of what dairy-free milks are the healthiest:
Soy Milk
Soy Milk is definitely one of the healthiest dairy-free milk alternatives out there. Made with soybeans, an excellent source of protein, soy milk might possibly be the closet in resemblance to cow's milk. Within its benefits, not only is Soy Milk full of antioxidants and fiber, many studies have found that consuming soy foods can be beneficial in improving your blood-pressure and cholesterol.
For the nutritional content of one 8-ounce serving of Hemp Milk:
- Calories : 105
- Protein : 6 grams
- Carbs : 12 grams
- Fat : 4 grams
- Vitamin B12 : 34% of the Daily Value
- Calcium : 30% of the Daily Value
- Riboflavin : 26% of the Daily Value
- Vitamin D : 26% of the Daily Value
- Phosphorus : 10% of the Daily Value
Hemp Milk
Hemp Milk is a dairy-free milk alternative that is made from ground, soaked hemp seeds. The hemp seed does not contain the psychoactive component that is found in the Cannabis Sativa plant. The seeds used in producing the milk are high in protein, healthy omega-3 fats, and healthy omega-6 unsaturated fats. Hemp Milk actually has a higher nutrient rate than other dairy-free milks, making it an ideal choice for dairy-free alternatives.
For the nutritional content of one 8-ounce serving of Hemp Milk:
- Calories : 60
- Protein : 3 grams
- Carbs : 0 grams
- Fat : 5 grams
- Phosphorus : 25% of the Daily Value
- Calcium : 20% of the Daily Value
- Magnesium : 15% of the Daily Value
- Iron : 10% of the Daily Value
Although hemp milk is almost carb free, some brands do add sweeteners which can increase the carb content - so just be cautious before purchasing of you are trying to cut down on your carbs! However, it is a good option for vegans and vegetarians, since one glass provides 3 grams of high quality, complete protein, with all the essential amino acids.
Oat Milk
Oat Milk is another dairy-free milk alternative that is created by soaking whole oats over a long period of time. While oat milk may not have as much nutrient content as eating a bowl of oatmeal, it is still highly nutritious and healthy. The oats within the milk make it naturally sweet, while the make-up of the oat, it's soluble fiber, make it creamy and smooth in comparison to other plant-based alternatives. What is also great about oat milk is that the soluble fibers within it can help decrease blood pressure and keep you feeling full! Oat Milk may also lower your cholesterol levels, which was found true by a study conducted by the National Institutes of Health.
For the nutritional content of one 8-ounce serving of Oat Milk:
- Calories : 120
- Protein : 3 grams
- Carbs : 16 grams
- Fiber : 2 grams
- Fat : 5 grams
- Vitamin B12 : 50% of the Daily Value
- Riboflavin : 46% of the Daily Value
- Calcium : 27% of the Daily Value
- Phosphorus : 22% of the Daily Value
- Vitamin D : 18% of the Daily Value
- Vitamin A : 18% of the Daily Value
Almond Milk
Almond Milk is a dairy-free milk alternative that is made from soaking almonds in water and then blending them until a smooth liquid is made. Almond Milk is definitely a great alternative for those who cannot digest milk properly or choose not to include it in their diets, but it is also not safe for people with nut allergies. Among some of the benefits of Almond Milk is that it is high in Vitamin E, will some are also fortified with calcium, Vitamin A, and Vitamin D among certain brands.
For the nutritional content of one 8-ounce serving of Almond Milk:
- Calories : 41
- Protein : 1 gram
- Carbs : 2 grams
- Fat : 3 grams
- Vitamin E : 50% of the Daily Value
Coconut Milk
Coconut Milk is rich and creamy, being made from the white flesh of the coconut. It has a lovely and pleasant taste, with a slight coconut flavor. Most coconut milk is mixed with water to give it the consistency of cow's milk, while some, often found in cans and used for culinary purposes, are much thicker and higher in fat. Although it does not contain any protein, some brands have been fortified to include other nutrients. Coconut Milk also contain medium-chain triglycerides that are proven to be beneficial in promoting heart health.
For the nutritional content of one 8-ounce serving of Coconut Milk:
- Calories : 46
- Protein : none
- Carbs : 1 gram
- Fat : 4 grams
Rice Milk
Rice Milk is made from blending rice with water, giving it a mild flavor that is slightly sweet. Rice Milk is generally lower in calories than other dairy-free options, but due to its mild flavor, a ton of brands add some sugar to improve the taste. In choosing a dairy-free option, you may be better off with an alternative grain blend unless you’re avoiding nuts, seeds, or legumes because of an allergy.
For the nutritional content of one 8-ounce serving of Coconut Milk:
- Calories : 70
- Total Fat : 2.5 grams
- Sodium : 110 milligrams
- Protein: 0 gram
- Carbs : 11 grams
- Vitamin A : 10% of the Daily Value
- Calcium : 25% of the Daily Value
- Vitamin D : 25% of the Daily Value
- Phosphorus : 10% of the Daily Value
- Vitamin B12 : 25% of the Daily Value
When it comes to choosing a non-dairy milk option, if you want to find the healthiest options look for these signs:
- At Least 7 - 8 grams of Protein
- As Few Ingredients as Possible
- The Word "Unsweetened" and "0 grams of Sugar"
- Limited Saturated Fats
- Less Than 140 milligrams of Sodium
- Fortification of Vitamin D and Calcium
- Other Nutrients Such As Omega-3's
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