6 Delicious Non-Dairy Milks to Include in Your Diet for Good Health!

Non-dairy milks are substitutes of milk that allow you to switch from dairy, whether to meet nutritional needs, to follow a plant-based diet or as a solution for lactose intolerance. It is interesting to note that these days there is a sharp increase in the consumption of non-dairy products worldwide [1]. With rising demand, you have a variety of choices too! You can take your pick from different non-dairy milk options like coconut milk, soy milk, oat, almond, rice and hemp milk. Each of these offers significant nutrition, making them staples in kitchens and pantries worldwide.

To know how you can introduce various types of non-dairy milk in your daily diet, read on.

Sweeten your mornings with almond milk coffee

Almond milk is one of the healthiest milk alternatives and a popular choice among non-diary milks. It is prepared from water and ground almonds but may also contain thickeners in order to improve its shelf life and consistency. Packed with vitamin E, it is a perfect dairy substitute to make your morning coffee [2]. A cup of unsweetened almond milk has about 30-60 calories, which is low when compared with other milks. It is also devoid of saturated fats that may help you shed those extra kilos.

As it does not contain calcium, this healthy non-dairy milk is fortified with vitamin A, calcium and vitamin D so that there is no compromise on its nutritional value. However, if you are allergic to nuts, it is better to avoid it. As its protein content is low with just 1g in a cup of an unsweetened almond milk, it is not recommended for growing children.

Start your day fresh with oat milk

Amongst various non-dairy products, oat milk is the best non-dairy milk for cereal. The mild and creamy flavor is what makes it one of the best tasting non-dairy milks. However, it is high in calories and carbohydrates. On the positive side, oat milk can provide your body with the required amount of vitamin B2 or riboflavin. Certain other minerals and vitamins are added to oat milk for increasing its nutrient composition.

Brighten your evenings with hemp milk tea

If you are looking for the best non-dairy milk for tea, hemp milk is ideal for you. Not only does it contain fewer calories than cow milk, it is also packed with the goodness of omega-3 fatty acids that are good for your heart [3]. Being rich in polyunsaturated fats, hemp milk may help in lowering your cholesterol levels. Unlike other non-dairy milks, hemp milk does not get split in hot drinks and that’s what makes it ideal for tea or coffee. As it has an earthy flavor and chalk-like texture, you may prefer store-bought varieties with additional flavors rather than homemade hemp milk.

Bake delicious goodies with coconut milk

Coconut milk has a nutty flavor, which makes it a tasty option during baking. While the protein content is almost nil, the amount of fat present in coconut milk is high. Made from the white flesh of coconuts, it has a thick and creamy texture. Coconut milk is an ideal gluten-free alternative that can be used to prepare tasty non-dairy condensed milk. While is high in calories, studies have shown that it may benefit those suffering from high cholesterol by increasing HDL and decreasing LDL [4].

Add cholesterol-free soy milk in the dishes you cook

Soy milk is yet another popular plant-based milk with a low amount of saturated fats. However, unlike almond milk, this non-dairy milk is high in protein. A cup of unsweetened soy milk contains 7-8g of protein, which is more or less equal to protein content found in cow’s milk. It is one of the best dairy-free milk alternatives if you are lactose intolerant. It is a rich source of potassium, and soy milk is further fortified with calcium and other essential vitamins to increase its nutritional value.

Manage lactose intolerance by choosing rice milk

If you are allergic to nuts or soy, then rice milk is probably the best non-dairy milk you should consider drinking. Made from milled rice and water, rice milk can hardly cause you any allergies. It is loaded with carbohydrates and is usually fortified with vitamin D and calcium to enhance its nutritional value. Compared to other non-dairy milks, rice milk has a sweet taste in itself.

A cup of rice milk contains following.

Whether you’re a vegan or simply opting for non-dairy products, have plenty of fruits, vegetables, whole grains, legumes, and pulses to meet nutritional needs. It is also ideal to consult a doctor who can suggest the best meal plan for you. Book an appointment with top nutritionists within minutes on Bajaj Finserv Health. Solve your queries leaving no scope for doubt, and make an informed decision as you add non-dairy milks to your diet.