Over the last few years, non-dairy milk has become more popular and even lactose tolerant people are opting to make the switch to milk alternatives. With so many options out there, figuring out the healthiest is challenging. Whether you’re lactose-intolerant, trying to eat more plant-based, or have a dairy allergy, these are the most nutritious alternative milks.
Soy Milk
With seven grams of protein and two grams of fiber per cup, soy is the only milk alternative recognized by the Dietary Guidelines for Americans. Soy protein contains all essential amino acids for complete nutrition and it’s a great source of calcium, iron, zinc, and B vitamins.
Hemp Milk
Packed with important nutrients and known for it’s nutty flavor, hemp milk is a great alternative to milk. It’s rich in unsaturated essential fatty acids, omega-3, and omega-6. One cup of hemp milk contains five grams of protein.
Almond Milk
This milk is lower in calories because it’s often diluted with water. While it contains very little protein, around one gram per cup, it’s a good option for coffee creamer or smoothies.
Oat Milk
Oat milk is one of the most popular alternative milks and it contains zero cholesterol and one gram of fiber per cup. If you have nut or soy allergies, it’s a great option. Just know it’s higher in sugar and calories than other milk alternatives.
Pistachio Milk
Pistachio milk is relatively new to the market and it’s a great source of dietary fiber, B vitamins, copper, potassium, and magnesium. Pistachio milk contain antioxidants and when compared to other nut milks, it’s lower calorie.
