People who follow a plant-based diet often look for plant-based substitutes for milk. This might be because of ethical, environmental, or health reasons. There is no doubt that cow’s milk has a rich nutrient profile. However, many people cannot drink cow’s milk because of several reasons including allergy, lactose intolerance, and dietary restrictions, etc. If you want to include more plant-based food in your diet, substituting dairy with plant-based milk is a great option. Let’s take a look at some of the non-dairy milk that you can try.
This plant-based milk is made from the white flesh and water of the brown coconut. The texture of coconut milk is creamy and it has a sweet but subtle flavor. It is rich in nutrients. 45 calories and 4 grams of fat are present in one cup of coconut milk. The protein and carbohydrate content in coconut milk is the lowest among non-dairy kinds of milk.
They are made from almonds. It can also be made by mixing almond butter and water. The flavor of almond milk is slightly sweet and nutty and has a light texture. 240 ml or one cup of almond milk has 2.5 g fat, 1-2 g carbohydrates, 1 g protein, and 30-35 calories. When compared to other plant-based milk, almond milk has the lowest number of calories.
It is one of the most common plant-based milk available right now. It is usually made from soybeans and soy protein isolate. To improve the consistency and taste of soy milk, manufacturers often add vegetable oil and thickeners. Soy milk has a mild, creamy flavor. 80-90 calories, 4 g carbohydrates, 7-9 g protein, and 4-4.5 g fat is present in one cup of unsweetened soy milk.
Oat milk is made by mixing oats with water. To produce the desired texture and taste for oat milk, manufacturers often add gums, oils, and salt to oat milk. One cup of oat milk contains 2.5-5 g protein, 4.5-5 g fat, 140-170 calories, and 19-29 g carbohydrates. When compared to cow’s milk, oat milk has the same number of calories, half the amount of fat and protein, and almost double the number of carbohydrates.
Cashew milk is made from cashew nuts or by mixing cashew butter and water. Cashew milk has a sweet and nutty flavor, and a rich, creamy texture. About 25-50 calories are present in one cup of cashew milk, along with 0-1 g protein, 1-2 g carbohydrates, and 2-4 g fat.