The two proteins in milk, whey, and casein, have the ability to preserve lean muscle mass and improve metabolic health … Though this milk is low in protein compared to regular milk, it's higher in healthy fats. Choose the unsweetened variety to minimize added sugar. … Cashew milk has a distinct creamy taste, so if you don’t love cashews, you might not like this vegan, plant-based milk. 3 of 12. By Jaclyn … The watery juice inside fresh coconuts is often used in cooking and drinks. Basic nut milk is made by blending nuts with water to create a thick, milky substance. … The Best Non-Dairy Milk Alternatives If you have a lactose intolerance or milk allergy or you follow a vegan diet and wish to avoid dairy products, you may be looking for milk alternatives. Here are the six best dairy-free milk options, or vegan milk options, according to a registered dietitian. It is the least likely to cause an allergic reaction or illness and the least fattening of all the alternatives, with only one gram of unsaturated fat per cup. It is nevertheless high in niacin and vitamin B6. On the plus side, it is gluten-free, cholesterol-free and rich in lauric acid, a substance found in human milk. Void of saturated fat, oat milk contains five grams of protein per cup and is loaded with fiber. This plant-based milk from Ripple is made with pea protein powder, along with a little oil and sugar for taste. View All. 3 of 12. ", Per serving (1 cup): 30 calories, 2.5 g fat (0 sat), 5 g carbs, 4 g fiber, 0 g sugars, 10 mg sodium, 0 g protein. "For these reasons it’s a good pick for post-workout recovery.”, Per serving (1 cup): 100 calories, 5 g fat (1 g sat), 4 g carbs, 3 g sugars, 1 g fiber, 35 mg sodium, 9 g protein. Blended frozen bananas, strawberries, spinach and almond milk make this smoothie as delicious as it is vibrant. qualified medical professional before implementing anything found on Per serving (1 cup): 120 calories, 2.5 g fat (0 sat), 23 g carbs, 0 g fiber, 10 g sugar, 100 mg sodium, 1 g protein. It can be difficult to obtain, usually only available in health food shops. Coconuts have an edible kernel inside a hard brittle shell. Per serving (1 cup): 120 calories, 10 g fat (2 g sat), 6 g carbs, 1 g fiber, 1 g sugar, 180 mg sodium, 2 g protein. Unfortunately, almond milk is not a great source of protein, with just one gram per cup serving, compared to regular milk's eight grams per cup. "There are so many options and they are all so different.”. High in fiber, one cup has only 60 calories, far less than full cream or even skim milk. It contains more protein and iron, less fat, fewer calories and no cholesterol, but has about one-fifth the calcium of cow’s milk. Well, for some people, it's a growing interest in plant-based diets and the vegan movement. This recipe makes two non dairy smoothies so just cut back on some of the ingredients if you want one just for yourself. Thanks to a higher carb count, oat milk has a smooth taste and texture, making it perfect for smoothies, lattes, and other creamy foods. I think a smoothie will pair great with an after schoool snack. Flax Milk. It tastes very mild, which makes it versatile as a milk swap in various recipes. We also love almond milk for making smoothies. Overall, we think it would be great in horchata —just sub it in for water to add extra flavor. You'll never know by the taste if you add a few greens to your dairy-free smoothies. Per serving (1 cup): 35 calories, 3 g fat (0 g sat), 1 g carbs, 1 g fiber, 0 g sugar, 160 mg sodium, 1 g protein. Plant Milk (Soy Milk, Almond Milk, Coconut Milk and Others) Juice (Fresh Squeezed or Store Bought) Milk is one of the most classic ingredients for making smoothies, and responsible for giving smoothies a … Please consult a Rice milk ’s nutrition profile is slightly higher in carbohydrates than most other non-dairy milk due to its source, which is a carbohydrate. A carrot smoothie is the easy way to pack more veggies into your diet. “Cashew milk is best to use for things like homemade dressings and sauces," says Michalczyk. People who have this condition have no choice but to look for alternatives to dairy milk. I promise to use it ONLY to send you Smoothie Buzz. The Best Milk Alternatives to Pour in Your Coffee, Cereal, and Smoothies, According to a Dietitian Good ol' soy milk reigns supreme, as does a new kid on the block — pea milk! Using almond milk in your smoothie will give you the same creaminess as cow’s milk but with healthier fats and fewer calories per cup. But this juice should not be confused with coconut milk. This is all the sugar you need. Plus, "many also contain thickeners and sugars, for taste.". Go with a kiwi banana smoothie and pack in more potassium. Milk Alternatives, Want to receive our monthly newsletter SMOOTHIE BUZZ?Sign Up Below. » Berry Smoothie Makes 5 cups 1 cup cranberry or pomegranate juice 1 cup silken tofu, soy or other non-dairy milk, such as almond, rice, coconut or hemp (we love So Delicious® … Just keep in mind that it's pretty bland from a nutrition perspective, Rizzo says. Best Non-Dairy Milk for Smoothies: Pea or Almond Milk This is a toss up between pea milk and almond milk. Whether you drink dairy milk or substitute any type of plant milk as your liquid smoothie ingredient, these are some of my favorite fruit shake recipes with milk: Easy recipe – combine chocolate milk and bananas with ice for a quick post-workout recovery smoothie with the right ratio of carbs to protein. Wake up your tastebuds with a kiwi smoothie. Pea milk boasts a fair amount of protein and calcium, and since most people make smoothies to … Non-dairy milks have risen tremendously in popularity the last few years—remember the days when the only person drinking soy milk was your lactose-intolerant dad?—but thanks to the fact that many of them are shelf-stable, they’re more popular than ever in the pandemic.There are endless alt-milk options and brands available, making it hard to navigate nutritious choices. It is a good source of magnesium, manganese, selenium and Vitamin E.   It is also a good source of unsaturated fat, flavonoids and potassium and contains less sugar than soy milk. This is a good thing, especially if you're pouring your macadamia milk in your morning coffee. The choice really comes down to knowing when or how you want to consume a non-dairy milk and what flavor and texture profile you enjoy the most. Soy milk, which is made from soy beans, is a comparable alternative to cow’s milk. For this reason it is often fortified with calcium. “I like this new oat beverage from Quaker because it's an excellent source of vitamin D and calcium," says Michalczyk. The downside is that it contains 33 grams of sugary carbohydrates, far more than other types. People are adding hemp seeds to salads, using hemp lotions, and even adding hemp milk to smoothies and baked goods. But should you opt for coconut milk, classic almond milk, cashew milk, or something else? Coconut cream is the thick, first extraction, followed by the thinner coconut milk. Now, you've got about a million and one non-dairy milks to choose from if you want something creamy and delicious to put in your latte, oatmeal, or bowl of cereal. Always use dairy-free milk or water, not fruit juices. “Soy milk is the highest in protein compared to other non-dairy varieties, and contains a full panel of amino acids," says White. (I should know, I drank pea milk for a week...), Per serving (1 cup): 100 calories, 4.5 g fat (0 sat), 6 g carbs, 0 g fiber, 6 g sugar, 130 mg sodium, 8 g protein. Best Non-Dairy Milk for Smoothies: Pea or Almond Milk. If using soy milk in your smoothies, use fruit or natural sweeteners such as honey to add sweetness or flavor. Almond milk is naturally low in calories, and is one of the lowest-calorie non-dairy milks. Just start with 2 tablespoons and add a tablespoon at a time if you'd like it thinner. If you’re not a fan of almond milk there are plenty of other non-dairy milk … Flavored soy milks can contain between 6 – 18 grams of added sugar. Coconut milk has a light, tropical flavor and is a safe dairy-free milk alternative for those who have a tree nut allergy. Fortunately there are other options such as soy, rice and nut milks. on this website is not intended as medical advice. I've found giving them dairy in the afternoon after school sometimes curbs their appetite for dinner. It is among … Is almond milk healthy, is oat milk healthy, is coconut milk healthy? Almond milk is becoming increasingly popular as a dairy milk alternative. "Thanks to the oat bran and chicory root extract in it, it's also a good source of fiber. I'm new to smoothie making and wanted to find some that were made without any milk or dairy. "Cashews are naturally high in monounsaturated and polyunsaturated fat,” Michalczyk adds. Hemp milk really is a protein boost in a glass. this website. (It’s also available in chocolate and strawberry flavors. It has similar protein content to cow’s milk, which makes it taste rich but slightly chalky. Just know that, whatever you choose, your plant-based milk won't provide dairy milk's exact nutritional benefits. Why choose dairy-free milk though? Oat Milk. All rights reserved - No reproduction permitted without permission. Per serving: 70 calories, 1 g fat (0 g sat), 12 g carbs, 2 g sugar, 0 g fiber, 110 mg sodium, 2 g protein, The OG non-dairy vegan milk, soy milk is still a great option. Here are the best non-dairy milks on the market, according to dietitians themselves. Lactose intolerance causes considerable pain and discomfort. ), Per serving (1 cup): 60 calories, 3 g fat (0 g sat), 9 g carbs, 1 g fiber, 4 g sugar, 15 mg sodium, 1 g protein. By Monica Latham, Copyright © If you're a peanut fan, try it in coffee or oatmeal to really make the most of the rich flavor. Shutterstock Pros. These non-dairy smoothies are an amazing way to kickstart your day, brighten your afternoon or satisfy your craving for dessert. Long gone are the days when the hardest decision in the dairy aisle was whole milk vs 2 percent. “You'll see sunflower lecithin on most labels, which prevents the milk from clumping," says Michalczyk. On the plus side, it is cholesterol and lactose free with high levels of Vitamin E and a good source of phytochemicals and folic acid. Because coconuts are a source of healthy MCTs, drinking coconut milk … Made from hemp seeds that have been soaked and ground with water, hemp milk is a great alternative for those with soy or nut allergies and is creamier and thicker than nut milks. It contains all ten amino acids, is very high in omega 3 fatty acids, calcium and iron and low in saturated fats. “Soy milk is the highest in protein compared to other non-dairy varieties, and contains a full panel of amino acids," says White. "Non-dairy milks are usually lacking in the protein and calcium department, compared to cow's milk,” says dietitian Natalie Rizzo, RD. Not sure where to start? This dairy-free milk might be one that’s more subject to personal taste, and that’s just fine. Oat milk, like rice milk, is high in sugar without the calcium and protein content of cow’s milk and is not recommended for those with a gluten intolerance. Rice milk doesn’t contain as much protein or fat as most other non-dairy milk.” BEST WITH: “Mixed in smoothies… And it’s super easy to make your own! “Coconut milk contains no protein and virtually no carbs, but is higher in fat than many other non-dairy beverages because coconut is high in fat,” says White. Almond milk is made with either whole almonds or almond butter and water. Kale Smoothie 1 cup chopped kale, juice from 1/2 a lemon, 1/4 an avocado, 1/4 cup blueberries, 1/4 cup pineapple chucks, 8 ounces milk, 1 tbsp almond butter, 3 ice cubes For these 2 … Try it on cereal, with cookies, or by the glassful! Made with water and either ground flax or flax oil, "the benefit of this milk alternative is that it contains omega-3 fatty acids,” says Jones. This is a toss up between pea milk and almond milk. Overall, we think it would be great in horchata —just sub it in for water to add extra flavor. Harder to find that other types, it is worth considering, as it really delivers nutrition-wise. Coconut cream and coconut milk are made by soaking grated coconut in boiling water then squeezing and straining the cooled pulp. Although it doesn’t provide as much protein or calcium as cow’s milk, it does provide many other nutrients for good health. It also contains beneficial nutrients like vitamin E. Overall, almond milk is very versatile and even comes … Using almond milk in your smoothie will give you the same creaminess as cow’s milk but with healthier fats and fewer calories per cup. "Pacific Foods' hemp milk contains iron and magnesium, and is higher in heart-healthy unsaturated fats. It has a light texture and a slightly sweet and nutty flavor. Many of these substitutes are good sources of protein and calcium. A fairly new player in the vegan milk game, macadamia nut milk can be used however you’d use other plant-based, non-dairy milks. Per serving: 70 calories, 3 g fat (10 g sat), 1 g carbs, 0 g sugar, 0 g fiber, 160 mg sodium, 8 g protein. Almond milk is smooth, affordable, and super versatile. Per serving (1 cup): 45 calories, 4.5 g fat (4g sat), 1 g carbs, 0 g fiber, <1 g sugar, 25 mg sodium, 0 g protein. But with so many types of non-dairy milk to choose from in the grocery store, you may find yourself lost. If you’re not a fan of almond milk there are plenty of other non-dairy milk options to try like cashew, oat, and soy. Most grocery stores also offer almond milk, but make sure you choose an unflavored and unsweetened variety to prepare healthier dairy-free and sugar-free smoothies. Lactose intolerance causes considerable pain and discomfort. Coconut milk is an excellent choice for creaminess. But it can also come loaded with sugar. qualified medical professional before implementing anything found on Coconut milk has 5.5 grams of protein, 5.3 grams of fiber, 13.3 grams of carbohydrates, and 631 milligrams of potassium. While it packs a decent punch when it comes to calcium, almond milk … ... Best for: Cereal, smoothies, and oatmeal. You can play around with the dairy free milk too. Naturally free of cholesterol (like all dairy-free milk), flax milk contains omega-3 fatty acids, which are important for cognitive function. The OG non-dairy vegan milk, soy milk is still a great option. “It’s awesome in smoothies and overnight oats," White says. The 7 Best Dairy-Free Butters Vegans Can Buy, You'll Want To Buy ALL These Plant-Based Groceries, 27 Best Gifts For Your Vegan Friends And Family, 'I Tried Drinking Pea Milk Instead Of Regular Milk For A Week'. The most common are almond, cashew and hazelnut. To summarize, you'll be looking at adding the following to your healthy smoothies: Fruit and vegetables of choice, preferably frozen; Some sort of healthier liquid (dairy or non-dairy milks, coconut water, juices, … » If you want a fruity drink or need a big dose of greens to cancel out the pizza you inhaled last night (that works, right? View All.