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A new kitchen staple is non-dairy milk. Move over 2% and whole milk; plant-based milks are making their way to each and every household refrigerator. Gone are the days when non-dairy milks were labeled as uppity or hippie-based choices. No, soy milk, oat milk, and the like are now the norm as franchises like Starbucks and Dunkin Donuts have made it a part of their milk substitutions for more than a decade. Reasons ranging from food allergies to veganism to environmental concerns, are causing non-dairy milk to be part of our daily dietary needs.
The wide variety non-dairy milks might pose a challenge when it comes deciding which beverage to choose for you and your family. To help with that, here is the 411 on the healthiest and best non-dairy milk for kids and adults.
Why non-dairy milk: What’s the big deal?
Non-dairy milk might have a permanent place in your refrigerator for a variety of reasons. According to the Children’s Hospital of Philadelphia, a milk allergy has been reported for 2.5 percent of children 3 years and under, and according to the Boston Children’s Hospital, lactose-intolerance affects 30 to 50 million of U.S. children.
Another push for non-dairy milk are changing diets. For those adults and youths maintaining a vegan diet, they make-up about 6 percent of the U.S. consumer population. And in addition to one’s health needs, there are environmental reasons as to why an adult or child may choose plant-based milk over diary milk.
The environmental footprint for both dairy milk and non-dairy milk varies. Generally, non-dairy milk has a lower impact when it comes to greenhouse gas emissions from land and water processing. However, when sourcing milk from cows, land space, feed, manure, and more have to be considered.
“The greenhouse gas emissions from milk production come from the feed production, agricultural equipment, enteric fermentation — methane from cows — manure management, milk processing, transportation, and downstream packaging and refrigeration,” informed Gregory A. Keoleian, director of the Center for Sustainable Systems at the University of Michigan in the online magazine Discover.
In the end, both leave a footprint; however, plant-based milks negative effects on the environment is not as considerable as dairy milk.
What is the healthiest non-dairy milk?
Now that you’re team non-dairy, it’s time to choose the best and healthiest. Aside from each non-dairy choice being derived from plants, the nutrients — and tastes and textures — vary. “I recommend trying a few different ones while transitioning to find the brand and type your children love the most,” shared mother and nutritionist, Claire Power, to the Healthy French Wife.
Here are the different types of non-dairy milk and their nutrient make-up. You’ll have to taste-test the different varieties to decide which one is the best palate-pleaser for you and your family.
Soy milk
Soy milk is the closest to milk in terms of protein. If you desire your children to have non-dairy milk that will provide a similar amount of protein to milk, then choose soy.
Almond milk
Almond milk is a very popular non-dairy milk right now. Its nutrient make-up strays from soy and dairy milk; however, it does not lack vitamins. Despite not having a high amount of protein, vitamin E and calcium are what make this non-dairy milk a viable option.
Cashew milk
Cashew milk has good fats, vitamin D, and calcium that make it a healthy choice for the family.
Coconut milk
Coconut milk benefits range from providing healthy fats to anti-flammatory properties. In moderation, coconut milk has antioxidants that are good for promoting heart health, and the milk has properties, and phenols, that build up your immune system.
Oat milk
While oat milk may not be as rich as a coconut milk or a cashew milk, it does pack in the vitamins. Fiber is one of the most prominent nutrients that it provides the body.
Hemp milk
Omega-three fatty acids and magnesium, along with other much needed nutrients, is what makes the milk sourced from hemp seeds valuable. Don’t worry — no one will catch a buzz from this nutritional plant-based milk.
So, what is the best non-dairy milk?
Although soy milk technically takes the lead, the best advice is to go with the one that’s a hit with your family. “And the winner is … whatever you will drink! The best non-dairy milk really comes down to whatever one you like the best,” Dana Angelo White, RD, told the Food Network. “It is worth noting that the Dietary Guidelines for Americans only recognizes soy milk as an acceptable swap for milk (they share the most nutrient similarities).”
With each plant-based milk being healthy and generally good for all members of a family, there are no real losers in the competition for best beverage. So, have a tasting with all non-dairy milks and let your family choose.
Non-dairy milk use: How to incorporate it in recipes
Once you and your family have chosen their plant-based milk, you can then begin finding ways to incorporate it into family meals.
According to One Green Planet, each non-dairy milk can perform well in the right cooking circumstances. Here are their suggestions:
Soy milk
Since soy milk is similar to milk, it can substitute for milk in most cooking or baking recipes. It is the most stable non-dairy milk as it will handle cooking temperatures well, and its high protein count provides the right balance for cooking or baking with a variety of ingredients.
Almond milk
Because of its sweetness, almond milk will be best in smoothies and dessert-based dishes. However, it can still be applied to most, if not all, recipes. There is not a high protein count, but there are loads of good vitamins that make the nutrition outweigh the protein loss.
Cashew milk
The creaminess of cashew milk enables it to be a great addition to coffee and sweet dishes. Savory dishes that involve cream will be a perfect fit for cashew milk.
Coconut cream
With its high-fat content, coconut cream can also be used in most recipes and some savory recipes might even call for it.
*Disclaimer: The advice on Mom.com is not a substitute for consultation with a medical professional or treatment for a specific condition. You should not use this information to diagnose or treat a health problem without consulting a qualified professional. Please contact your health-care provider with questions and concerns.
