The 6 Best Non-Dairy Milk Alternatives & Their Benefits

Finding a good dairy-free milk alternative may have been difficult in the past, but for those who cannot or choose not to drink regular dairy milk, there are a number of dairy-free alternatives on the market today. Here are the six most common milk alternatives, and the pros and cons of each to help decide which one is the best choice for you.

Nut Milks

From almond and hazelnut, to cashew and walnut, there is a dairy-free milk made from just about any nut you can think of. Generally, these types of beverages are made by grinding the nuts into a pulp that is mixed with water, straining off the solids, and using the liquid that is leftover.

Pros: Nut milks are generally lower in calories than dairy milk, and are often fortified with calcium and vitamin D that is normally found in cow’s milk.

Cons: Not suitable for those with nut allergies, and contain only small amounts of protein. Some varieties often contain added thickeners such as carrageenan or guar gums, which can be hard to digest for certain individuals. Flavored varieties can also be high in added sugars, so it is best to look for unsweetened options to lower your added sugar intake.

Soy Milk

Soy milk is most commonly made by soaking, crushing, cooking, and straining soybeans, leaving a high protein liquid behind.

Pros:  Soy milk is high in protein, containing just as much as dairy milk. It is also full of iron, magnesium, and phytochemicals, and are often fortified with calcium and vitamin D.

Cons: Not suitable for those with soy allergies, and often contain added thickeners such as those found in nut milks. It is best to buy unsweetened and organic varieties of soy milk to avoid the use of GMO soybeans and added sweeteners.