Seven Plant-Based Milk Options Worth Keeping Stocked in Your Local Supermarket Today
In the ever-evolving world of food and beverages, non-dairy milk has become a popular alternative for many. However, with so many options available, it can be challenging to make the right choice. Here's a breakdown of some common non-dairy milk options and their nutritional profiles.
Cashew milk, often used as a coffee creamer to keep morning beverages lower in calories, is a good choice for those watching their calorie intake. However, it's worth noting that cashew milk has a low protein content. Additionally, some brands may contain gums like guar gum, xanthan gum, and gellan gum, which can potentially trigger sensitive digestive systems. To replicate the nutrition of dairy milk, cashew milk is often artificially enriched.
Hemp milk, on the other hand, offers a versatile option suitable for beverages, cooking, and baking. It has a smooth, creamy texture and a mild, nutty flavor. Hemp milk has the potential to be rich in omega-3s, making it a healthier choice compared to some other alternatives. However, be aware that sweetened hemp milk contains artificial sugar, and the same goes for sweetened vanilla almond milk, which contains around 13 grams of added sugar.
Coconut milk, with its creamy distinct flavor, is a delicious base in Asian dishes. However, it's important to note that excess sugar in coconut milk may cause spikes in blood sugar, resulting in energy crashes. Moreover, most coconut milks are low in protein and nutrients, with very few real almonds and lots of added sugars.
Oat milk, which tastes like dairy and is often a good choice for cereal, has a high calorie content. When paired with cereal, it adds more carbohydrates without the protein. For kids or anyone looking to meet protein goals through milk, oat milk is not a one-to-one swap.
It's crucial to remember that experts often recommend avoiding highly processed non-dairy products because they tend to be high in sugar, salt, and unhealthy fats. These poor health effects are mainly due to overconsumption and these added ingredients rather than the processing itself.
For those looking to reduce their sugar intake, switching to unsweetened vanilla almond milk can be a good option. This is particularly beneficial as cow's milk also has 12 grams of sugar per serving.
Ultimately, the key to making informed choices lies in understanding the nutritional profiles of these alternatives and choosing the one that best fits your dietary needs and preferences.
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