Many people are choosing alternative milks to dairy milk for health reasons. Some people have an allergy or intolerance to it. Others have concerns about GMOs in conventional milk and the cellular damage that can occur when consuming them. There are a variety of milks available on the market today. Many alternative milks can easily be made at home.  Knowing the pros and cons of different alternative milks can aid you in choosing the ones that are the best choices for your situation.

Personal Story

My journey to a better understanding of alternative milk products began in 2009, when a chiropractor suggested that one of my children should remove dairy milk from his diet. I wasn’t sure what I could substitute for this child, so I began to try different dairy-free milks.

Main Alternative Milks

There are grain, nut, and seed milks that are good substitutes to dairy milk.

Grain milks include:

• Rice
• Oat

Nut milks include:

• Almond
• Cashew
• Coconut

Pros and Cons

Rice Milk Pros

• Rice milk is can be made at home.
• It’s less expensive than other alternative milks.
• It’s a sweet milk that is good for baking.

Rice Milk Cons

• Rice milk does not contain very much fat, protein, or vitamin A.
• It might contain pesticides or arsenic.
• It naturally has sugar. The sugar might not be listed on the packaging label.
• Oils and thickeners may be added for taste and texture.

Oat Milk Pros

• Oat milk is a good source of folic acid and vitamin E.
• It’s cholesterol-free.
• It’s heart healthy.

Oat Milk Cons

• Oats are sprayed, so it is best to use organic.
• Oat milk can be high in sugar.
• It’s low in fiber and protein.
• It could be cross-contaminated, making it not suitable for those who are gluten-intolerant.
• It’s not great in baking, because it is thin.
• It’s harder to find.

Almond Milk Pros

• Almond milk has vitamin E and magnesium.
• It tastes good and has a good texture.
• It usually has less sugar than cow or soy milks.
• It’s easy to make at home.
• It’s good for baking.

Almond Milk Cons

• Almond milk is not safe for those with nut allergies.
• It has low protein.
• Store-bought almond milk usually has added thickeners and preservatives.

Cashew Milk Pros

• It’s easy to make at home.
• It tastes great!

Cashew Milk Cons

• Cashew milk is not safe for those with nut allergies.
• It has a high amount of saturated fat, which is good for some people and not good for others.

Coconut Milk Pros

• Coconut milk has as much fat as whole milk and has a creamy texture.
• It has lauric acid, a healthy fat, and B12.

Coconut Milk Cons

• Coconut milk is not safe for those with nut allergies.
• It’s low in cholesterol, carbohydrates, protein, and sodium.
• It has additives, if not homemade.
• It’s more expensive than other alternative milks.

 Action

 After considering the pros and cons of each, you can try alternative milks made from grains or nuts. Remember that unsweetened alternatives are best.

May God bless your healthful endeavors!

Joni

P.S. What alternative milks do you use?