9 Tasty Plant-Based Milks to Try as Healthy Cow's Milk Alternatives

Exploring the Growing World of Plant-Based Milks

The plant-based milk market has exploded in recent years, moving far beyond traditional soy and almond milks. Innovative brands are now producing nutritious and delicious dairy-free milks from various nuts, seeds, grains, and even vegetables and fruits. These plant-based alternatives are perfect for those avoiding dairy due to lactose intolerance, allergies, or lifestyle preferences.

The Rise of Non-Dairy Milks

Plant-based milks first started gaining popularity in the late 1990s and early 2000s with the introduction of commercial soy and almond milks. Since then, the variety of plant milks available has vastly expanded thanks to consumer demand for dairy alternatives. The market is now full of diverse options made from coconut, oats, rice, hemp, peas, bananas, potatoes, and more.

Health-conscious consumers are fueling this non-dairy milk boom. Plant milks allow vegans, vegetarians, and those with dairy issues to still enjoy the familiar experience of milk with their cereal, coffee, or recipes. And the nutritional benefits like added vitamins, minerals, protein, and healthy fats are making plant milks an attractive choice for the mainstream as well.

Benefits of Plant-Based Milks

Ditching dairy for plant-based alternatives offers several advantages:

• Lactose-free - All plant milks are naturally lactose-free, making them safe for those with lactose intolerance.
• Dairy-free - Great for people with dairy allergies or sensitivities.
• Ethical - Dairy-free options are good for those concerned about animal welfare.
• Sustainability - Most plant milk has a smaller carbon footprint than animal milk.
• Nutrient diversity - Different plant milks offer diverse vitamins, minerals, protein, healthy fats, etc.
• Fewer hormones - Plant milks avoid bovine growth hormones used in dairy farming.
• Gut-friendly - Some find plant milks easier to digest than cow's milk.

The biggest downside of plant-based milks is that most lack the calcium and vitamin D found in dairy milk. So people avoiding dairy need to make sure they get enough of these nutrients from other food sources.

9 Top Plant-Based Milk Options

If you're interested in making the switch from cow's milk, here are 9 nutritious and innovative plant-based milks worth trying:

1. Oat Milk

Oat milk has quickly become one of the most popular plant-based milks thanks to its creamy texture and mild flavor. It's made by blending oats with water then straining out the oat pulp. It contains more fiber than other plant milks and has a pleasant natural sweetness.

Oatly and Pacific Foods make great ready-to-drink oat milks. Just shake the carton well before pouring since the natural oat oil can separate. Oat milk works excellently in coffee drinks and pairs well with granola, cereal, or oatmeal.

2. Soy Milk

Soy milk is one of the original and most widely available plant-based milks. It's made by soaking and grinding soybeans in water. Soy milk provides a good source of plant protein at around 7 grams per serving. It also typically contains added vitamins and minerals like vitamin D, calcium, and vitamin B12 to match the nutrient profile of dairy milk.

The two most popular soy milk brands are Silk and So Delicious. Try using soy milk in smoothies, with cereal, or substitute it in any recipe calling for regular milk.

3. Almond Milk

Thanks to its mild flavor and creamy texture, almond milk is another very common dairy alternative. It's produced from finely ground almonds and water. Unsweetened versions are low in calories and carbs. Almond milk doesn't contain much protein, so opt for soy milk if you want a higher protein option.

Almond Breeze and Califia Farms both make tasty almond milks in different flavors like chocolate and vanilla. The nutty flavor pairs especially nicely with cereals, oatmeal, and in smoothies.

4. Cashew Milk

Cashew milk has a deliciously rich and creamy taste. So it's excellent in recipes or coffee drinks where you want a luxurious mouthfeel. It's made by blending raw cashews with water. Some brands add extra vitamins, minerals, and protein to boost the nutrition.

Try cashew milk from Elmhurst 1925 or So Delicious. Use it any time regular milk or cream would be used. It's especially heavenly paired with chocolate or in masala chai tea.

5. Coconut Milk

Coconut milk has become a popular dairy-free option thanks to its lovely light coconut flavor. It's made by grating the flesh of mature coconuts and simmering in water. The fat content gives it a luxuriously creamy and smooth mouthfeel.

Natural coconut milk separates when chilled, so be sure to shake canned milk like Thai Kitchen well before using. Coconut milk works great in many Asian recipes. It's also tasty in smoothies or overnight oats.

6. Pea Milk

Don't let the unusual base fool you - pea milk is delicious! It's made from yellow split peas and has an appealingly mild and slightly sweet taste. Thanks to its pea protein content, it offers an impressive 8 grams of protein per serving.

Try pea milk from brands like Ripple and Sproud. Its protein punch makes it perfect for smoothies after workouts. And it works well in cereal, coffee drinks, baked goods, and more.

7. Hemp Milk

Hemp milk provides great nutrition with its content of omega-3 fatty acids, protein, and minerals like iron and magnesium. With its subtle nutty flavor, it works well in smoothies or cereal. Hemp milk is made by blending water with shelled hemp seeds.

Living Harvest and Pacific Foods make tasty hemp milks. The nutritious seeds give it more protein than other plant milks, at around 5 grams per serving. Shake it well before pouring since natural separation can occur.

8. Banana Milk

Banana milk is a tasty and unconventional plant milk option. Bananas blended with water make for a sweet, creamy milk perfect for kids. It contains fiber, potassium, vitamin B6, and vitamin C. Its slightly thick texture works best for drinking or pouring over cereal.

The brand Mooala offers premade banana milk in original and chocolate flavors. You can also easily DIY it at home in a blender with ripe bananas and water.

9. Potato Milk

Potato milk is one of the newest plant-based milks on the scene. This unique option is produced by extracting starch from potatoes along with canola oil and pea protein. It has a smooth, mild taste and contains key vitamins and minerals like vitamin B12, calcium, and vitamin D.

The Swedish company Dug is one brand producing potato milk. Its neutral flavor means it works well in a variety of applications like coffee, baking, and smoothies. It has more protein than other vegetable-based milks.

Discover Your Perfect Plant Milk

With all the amazing dairy-free options now available, there's a plant milk out there for everyone. Consider your nutritional needs, taste preferences, and how you plan to use the milk to choose your new favorite. Many natural grocers now offer samples so you can try before you buy.

Plant-based milks make it easy to avoid the concerns of cow's milk while still enjoying a tall glass of "milk" with cookies. Branch out from the soy and almond standbys to explore new varieties like oat, hemp, coconut, and even banana or potato milk. Your taste buds will thank you.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.