Substitutes for Milk
A cup of ice cold milk.

Substitutes for Milk

pathmedical Nutrition

 

  • Soy milk is made from whole soybeans or soy protein isolate. It has a creamy, mild taste and is the most similar in nutrition to cow’s milk. Soy milk is often seen as controversial, though drinking soy milk in moderation is unlikely to cause harm.
  • Almond milk has a light, sweet, nutty flavor and is low in calories, fat, and carbohydrates. On the downside, it is low in protein and contains phytic acid, a substance that limits the absorption of iron, zinc, and calcium.
  • Quinoa milk has a distinct flavor and is slightly sweet and nutty. It contains a moderate number of calories, protein, and carbs compared to other non-dairy kinds of milk. It’s a good option for vegetarians and vegans since it contains high-quality protein.
  • Coconut milk has a creamy, milk-like consistency and a sweet, coconut taste. It contains no protein, little to no carbohydrates and is high in medium-chain triglycerides, a type of saturated fat.
  • Oat milk has a mild, sweet flavor. It is high in protein and fiber, but also high in calories and carbohydrates. Oat milk contains beta-glucan, which can help lower cholesterol and blood sugar levels.
  • Rice milk is the most hypoallergenic non-dairy milk. It is low in fat and protein yet high in carbohydrates. Rice milk contains high levels of inorganic arsenic, which may cause some potential health problems in those who consume rice as a main food source.
  • Macadamia milk is a relatively new milk to the market. It’s made from macadamia nuts and has a rich, creamy taste. Macadamia milk is high in monounsaturated fats and low in calories and carbohydrates.
  • Cashew milk has a rich and creamy taste and is low in calories, carbohydrates, and sugar. On the downside, it contains very little protein, and may not be the best option for those with higher protein requirements.