09/05/2024 | News release | Distributed by Public on 09/05/2024 15:24
Many kids grow up drinking milk because it's a good source of protein, calcium, potassium and many essential vitamins that support growth, muscular development and bone health. But not everyone can drink - or wants to drink - cow's milk. Fortunately, many options are available nowadays if you prefer to skip dairy. Here are some of the healthiest milk alternatives.
Healthiest Milk Alternatives
People may choose to avoid milk for various reasons. These include:
Whatever your reason for not drinking dairy-based milk, you can find many dairy-free alternatives that provide similar nutrients, each with its own benefits and drawbacks.
Best Alternatives to Cow's Milk
Many plant-based alternatives to cow's milk are now widely available, made from nuts like almonds and cashews, as well as oats, soybeans, coconut, rice and hemp.
These dairy-free varieties are made by soaking the main ingredient, such as almonds. After soaking, the almonds are ground, strained and mixed with water. Milk alternatives may include sugar and can be fortified with vitamins and minerals; thickeners (for texture) and emulsifiers (to prevent the ingredients from separating) may also be included.
Plant-based milk can be used in coffee and with cereal, as well as in many recipes in place of cow's milk. One drawback is that they can be more costly than cow's milk. However, you can make your own milk alternative at home as well; recipes are available online.
Nut Milks
Among the best milk alternatives is nut milk, which is made from nuts. They are typically lower in calories and carbohydrates than cow's milk, and many also have fiber. Fortified varieties with even higher vitamins and minerals are also available. Here are some of the most popular ones:
This is not an exhaustive list. Other nut milks include those made from peanuts, walnuts, pistachios and macadamia nuts.
Additional Milk Options
Beyond nut-based milks, you can choose from additional plant-based options. Among the most nutritious milk alternatives include:
Choosing the Best Dairy-Free Milk Alternative for You
As you consider which to choose among the healthiest milk alternatives, check the product labels to assess the differences. And if possible, try a variety of options to see which you prefer.
You may find that you like several milk alternatives and use multiple varieties. You also may choose to use one kind for drinking and another type for cooking and baking.
We're Here for Your Whole Health
If you're considering a milk alternative for yourself or your children and are concerned about your protein intake, we can help.
For more information about digestive health, please contact us. To find a primary care physician, search for one near you.