Demand for alternatives to milk is growing as people are inclined to consume fewer calories and add more nutrients to their diet.
Depending upon the varying amounts of fiber and protein, milk alternatives should be preferred for blending in beverages such as tea, coffee, and smoothies.
However, alternatives such as unsweetened soy milk offer the best benefits as alternatives for milk. There are other alternatives such as coconut milk, oat milk, cashew milk, almond milk, rice milk, and others that can be utilized too.
Each plant-based alternative contains varying amounts of nutrients and should be consumed based on requirements of nutrients, flavor, and others. These alternatives can help in improving immunity and reduction in the risk of heart diseases along with offering benefits related to taste. The market for dairy alternatives is experiencing significant growth.
According to the research firm Allied Market Research, the global dairy alternative market is expected to reach $35.80 billion by 2026.
The following are some of the alternatives that have been undergoing through vast adoption and can be utilized in daily lives.
Coconut milk is a creamy and sweet type of milk made from water and the white flesh of fresh coconuts.
With a slight coconut flavor, one cup of milk contains 4 grams of fat, 45 calories, zero protein, and nearly no carbohydrates.
In fact, the number of calories is one-third of the cow’s milk and the fat percentage is nearly half.
Generally, coconut milk has fewer carbohydrates and fats than other milk alternatives. People looking for a reduction in carbohydrate content should opt for this. Consumption of a moderate amount of coconut milk is healthy and is a great addition to your daily diet.
Made up of oats and water, oat milk is mildly sweet in flavor.
Manufacturers utilize oils, gums, and salts for producing desired texture and taste. One cup of oat milk generally contains nearly 5 grams of fat, 3–5 grams of protein, and nearly 170 calories.
Though oat milk contains the same amounts of calories and doubles the number of carbohydrates, it is preferred as it has a high amount of fiber and beta-gluten.
This beta-gluten helps in lowering cholesterol levels, which in turn, reduces the risk of heart disease.
Oat milk is affordable and easy to produce at home too. Just in case you want to give it a shot at making oat milk at home.
Manufactured from cashew butter or nuts along with water, cashew milk has a creamy, sweet, and slightly nutty flavor. It can be used in smoothies and alternatives for desserts.
One cup of cashew milk contains 2–4 grams of fat, nearly a gram of proteins & carbohydrates, and 25–50 calories. As compared to cow’s milk, cashew milk possesses half the fats, considerably fewer proteins & carbohydrates, and one-third of the calories.
Unfortunately, his milk may not be a good option for those who need to reduce protein & carbohydrate requirements. But it is one of the best options for those seeking a reduction in calorie intake.
Produced from white rice and water, this offers the best option to allergies and intolerances. It has a mild and sweet taste and can be utilized in most smoothies and desserts.
One cup of rice milk contains 2–4 grams of fat, nearly a gram of proteins, nearly 35 grams of carbohydrates, and around 140 calories.
In comparison to cow’s milk, rice milk contains double the carbohydrates, a smaller number of proteins & fats, and typically the same number of calories.
Made from almond and water, it contains calories ranging from 40–90 each cup and 1 gram each of protein & fiber. There are a lot of blends and unsweetened products available. This type of milk can be used as an alternative for milk in smoothies and desserts. Just like the few we mentioned above.
Also, the addition of chopped nuts and butter can improve protein content. In comparison to cow’s milk, it has nearly one-fourth of calories and half the fat.
For the most part, almond milk has a considerably lower amount of protein and carbohydrates. Which can be great for those looking to consume fewer calories without sacrificing taste and texture.
Produced from soybeans, soy milk has a creamy and mild flavor.
One cup of soy milk contains nearly 4 grams of fat, around 10 grams of protein, 80–90 calories, and 4 grams of carbohydrates. As compared to cow’s milk, it has nearly the same number of proteins, and around half the number of fats, carbohydrates, and calories.
However, this type of milk can be consumed in moderate amount as it can affect the hormone functioning.
There you have it, 6 different alternatives to milk that you can add in your coffee, tea, boba, or desserts. Which one is your most favorite? Let us know below and comment what else you think we should add into this article. We’d be happy to add it in!
Read our other popular milk articles.