{"id":6934,"date":"2019-12-05T15:23:46","date_gmt":"2019-12-05T20:23:46","guid":{"rendered":"https:\/\/www.naturalwellness.com\/nwupdate\/?p=6934"},"modified":"2025-02-06T17:29:54","modified_gmt":"2025-02-06T22:29:54","slug":"8-milk-alternatives-and-their-benefits","status":"publish","type":"post","link":"https:\/\/www.naturalwellness.com\/nwupdate\/8-milk-alternatives-and-their-benefits\/","title":{"rendered":"8 Milk Alternatives and Their Benefits"},"content":{"rendered":"

In November 2019, one of America\u2019s largest milk producers filed for bankruptcy protection. This bankruptcy could likely be due to the decline in dairy industry sales last year. According to Dairy Farmers America<\/a> (1<\/a>), total milk sales dropped 1.1 billion dollars from 2017 to 2018.<\/p>\n

While dairy sales have been declining, oat milk and non-dairy milk blends have seen their highest growth over a 52-week period that ended in June 2018. Dollar sales for oat milk increased by 23%, and other non-dairy milk blends increased by 51%. (2<\/a>)<\/p>\n

Cow\u2019s milk contains essential nutrients, calcium, and protein but is a beverage that not everyone enjoys. Some people can have trouble digesting cow\u2019s milk (lactose intolerance or sensitivity) or follow a vegan diet. For this reason, milk alternatives can be beneficial.<\/p>\n

When it comes to choosing a milk alternative, you will want to pay attention to ingredient lists, as many can contain added sweeteners. Avoid options such as vanilla-flavored or chocolate, which commonly contain those added sugars.<\/p>\n

Consider the following milk alternatives if you are looking for a replacement for cow\u2019s milk.<\/p>\n

Soy Milk<\/h3>\n

Soy was the \u201coriginal\u201d milk introduced as a replacement for cow\u2019s milk in the 1950s. It is created by soaking, crushing, cooking, and straining soybeans. Soy milk is the only milk alternative that has a comparable amount of protein as a cup of cow\u2019s milk, along with omega-3 fatty acids and fiber. It is a good source of magnesium and manganese, and manufacturers fortify soy milk with vitamins A, D, B12, and calcium. (3<\/a>)<\/p>\n

Almond Milk<\/h3>\n

Almond milk has been increasing in popularity, especially among individuals who cannot drink soy milk due to allergies or other health concerns. Its contents consist of ground almonds and water. Due to this high dilution with water, most nutrients found in nuts will be minimal. The lack of nutrients includes low amounts of protein, manganese, magnesium, and copper.<\/p>\n

Almond milk does provide high amounts of vitamin E<\/a> and can be fortified to match the vitamin and mineral content of cow\u2019s milk. (3<\/a>)<\/p>\n

Cashew Milk<\/h3>\n

Cashew milk is another nut-based alternative that is created by blending water with water-soaked cashews. It typically runs about 60 calories per cup and contains no saturated fat or cholesterol. Cashew milk tends to be creamier than almond, which could pair well with coffee, tea, or even cereal.<\/p>\n

After the fortification process, cashew milk can provide close to 50% more calcium than cow\u2019s milk, be an excellent source of vitamin D<\/a>, and provide 50% of the recommended daily value for vitamin E in one 8 ounce cup. (3<\/a>)<\/p>\n

Pea Milk<\/h3>\n

One of the newer forms of milk alternative, pea milk is created from yellow field peas. The process starts with milling the peas into flour, separating the protein content from the fiber and starch, and then blending the protein with water and other ingredients. This process allows pea milk to have a naturally high protein content compared to nut-based options, providing at least 7 grams of protein per 8 ounces.<\/p>\n

Similar to the other milk alternative options, pea milk goes through a fortification process, and it contains 150% more calcium than cow\u2019s milk. Another benefit is that the taste and consistency of pea milk compares to cow\u2019s milk. (3<\/a>)<\/p>\n

Hemp Milk<\/h3>\n

Created from the hulled seeds of the industrial hemp plant, which includes Cannabis sativa low in THC (or the psychotropic substance of cannabis), hemp milk is an ideal milk alternative for individuals who cannot consume gluten, nuts, or soy. Since it has an earthier flavor, some consumers may only enjoy sweetened versions of this milk.<\/p>\n

Hemp milk provides a three-to-one ratio of omega-6 to omega-3 essential fatty acids, including approximately 1,000 milligrams of alpha-linolenic acid. Compared to other milk-alternatives, hemp contains more protein at 2 to 3 grams per 8 ounces, which is still not a great source. Magnesium, phytosterols, calcium, fiber, iron, and potassium are additional nutrients found in hemp milk. (3<\/a>)<\/p>\n

Rice Milk<\/h3>\n

The significance of choosing rice milk over other milk alternatives is that it could be the most hypoallergenic option. Rice milk is created by boiling brown rice and brown rice starch, creating a thin consistency with no fiber. The amount of protein is low compared to cow\u2019s milk, at only 1 gram per 8 ounces, and does not contain much natural calcium. (3<\/a>)<\/p>\n

Oat Milk<\/h3>\n

Oat milk is made from cleaned, toasted, and hulled oats combined with water and possibly other grains and beans. It is low in calories, cholesterol, and saturated fat \u2013 and higher in fiber than other milk alternative options. It could contain upwards of 2 grams of fiber per cup depending on if the oat bran is present. Oat milk also provides 4 grams of protein per cup and contains iron, vitamin E, and folic acid.<\/p>\n

If you are used to drinking 1% or skim cow\u2019s milk, oat milk may be a good alternative for you as its consistency is similar with a mild flavor and slight sweetness. (3<\/a>)<\/p>\n

Coconut Milk<\/h3>\n

Coconut milk is often found canned and used for cooking purposes rather than drinking. It is made from grated and squeezed coconut meat, providing higher calories and fat. A \u201ccoconut milk beverage\u201d can also be found in dairy aisles, which is a diluted version of the canned content, allowing it to be more drinkable and reducing calorie and fat content.<\/p>\n

Whether you use the canned version or diluted, coconut milk will provide medium-chain triglycerides, high amounts of potassium, fiber, and iron. It can also be a good source of vitamin D if fortified. (3<\/a>)<\/p>\n

Are Milk Alternatives Better Than Cow\u2019s Milk?<\/h2>\n

Dairy foods are good sources of nutrients such as:<\/p>\n