Top 10 Healthy Alternatives to Milk

From your morning cereal to a glass before bed, milk is a staple in many people’s diets. Despite its popularity, many individuals are unable to consume cow’s milk due to lactose intolerances, milk allergies, and dietary restrictions. Many others may choose to exclude dairy products from their diets due to personal preferences or ethical concerns. Luckily, there are tons of healthy, non-dairy milk alternatives available out there! 

• Coconut Milk is made from the flesh of mature coconuts. Coconuts contain lauric acid, a saturated fatty acid, which is then converted to monolaurin in the body. Monolaurin has been shown to boost the immune system, acting as both an antimicrobial and anti-inflammatory agent. Despite being a saturated fat, coconut milk has been shown to decrease the risk of cardiovascular disease by increasing the levels of  high-density lipoproteins (HDL), the “good” cholesterol, in your body. 

• Oat Milk is made from blended and filtered oats. The oats provide the drink with tons of nutrients, including Vitamin B, iron, calcium, magnesium, and beta-glucan. Beta-glucan is a soluble fiber that has been shown to improve heart and digestive health by lowering cholesterol levels and providing prebiotics for your gut. 

• Rice milk is made from grounded and filtered rice. Compared to other alternatives, it is relatively low in fat, with the majority of the fat being unsaturated fat. Rice milk is also packed with antioxidants, which help to prevent the onset of certain diseases such as cancer and cardiovascular disease. If made with brown rice, rice milk is a good source of Vitamin B, which supports cell health, cardiovascular health, and proper nerve function.

• Cashew milk is made from blended and filtered cashews. It is loaded with magnesium which can help lower blood pressure and has many anti-inflammatory benefits. Cashew milk also contains anacardic acid  which can help prevent cancer and regulate blood sugar levels. 

• Macadamia milk is made from blended and filtered macadamia nuts. Macadamia nuts contain high levels of Omega 3 and Omega 6, contain the highest levels of flavonoids amongst all other tree nuts, and are loaded with antioxidants. Macadamia milk has been shown to lower the risk of metabolic syndrome, improve heart health, and reduce the risk of certain cancers.

• Almond Milk is made from blended and filtered almonds. Compared to other milk alternatives, it is low in calories and saturated fat which is great for weight loss and maintenance. Almonds are a great source of Vitamin E, a powerful antioxidant that helps combat inflammation and reduce the risk of chronic diseases such as cancer. 

• Soy Milk was one of the first milk alternatives created and is made from grounded and filtered soybeans. It is rich in protein, matching that of cow’s milk. The plant-based protein from the soybeans may help to reduce cholesterol levels in the body, reducing the risk of cardiovascular diseases. Soybeans contain isoflavones which have many health benefits for the heart, bones, and even for menopause symptoms in women. 

• Hemp Milk is made from blended and filtered seeds from the hemp plant. Hemp seeds are high in plant-based protein, and contain a protein called edestin which helps in DNA repair, antibody manufacture, and digestion. Hemp seeds are also a good source of Omega 3 and Omega 6, both of which have many health benefits.

• Quinoa Milk is made from blended and filtered quinoa. Quinoa is high in fiber – higher than most grains – and is considered one the world’s top health foods. It not only contains all nine essential amino acids, but also two plant antioxidants: quercetin and kaempferol. These two antioxidants have been shown to help reduce the risk of cancer, lower blood pressure, reduce inflammation, and prevent the onset of neurological diseases.

• Pea Milk is another milk alternative made from blended and filtered yellow peas. It is an excellent source of plant-based protein, providing protein comparable to that of cow’s milk, and is a good source of important nutrients such as iron, calcium, and potassium.

Along with the nutrients provided by the plant-based milk themselves, many companies fortify their products with many other additional essential nutrients such as important vitamins and minerals, so keep a look out for those as well!