10 Healthy Plant-Based Substitutes for Milk

Ashu’s Curiosity

Hi Guys, I am Ashu & am back with a new curiosity.

Recently, one of my cousins visited my house. While talking to her, I learned that she has lactose intolerance. This is a gut-related health condition in which the person is unable to digest lactose which is mostly present in dairy products.

During her stay, my mother avoided preparing dishes that contained dairy products like palak paneer & Dahi Bhalle.

For me, this is a heartbreak because both of these recipes are on my favourites list. But I have no option left for the sack of my cousin.

Later, she told me that in recent years a good number of plant-based milk options are available in the market. So, I got a curiosity to collect information about these substitutes for milk & I can get a detailed understanding on the platform of Know Ur Diet. Let me tell you what I found:

What is Plant-based Milk or Milk Substitutes?

Plant-based milks are non-dairy products that are obtained through processing nuts, seeds, grains & legumes. To obtain vegan milk, the raw product is crushed or grinded & the liquid is then strained out from it.

The texture & taste of these milk substitutes vary from the regular cow or dairy milk but the visibility and colour remain mostly whitish. Some of these plant-based milk are further used to make other forms of products to replace Paneer, Cheese, Butter & Curd.

Secondly, these cow milk alternatives do not contain any lactose compounds. Due to this reason, these substitutes of milk are considered safe for consumption by lactose intolerants & people with dairy allergies.

Vegan Milk – Good News for Vegans

These substitutes of milk can also be considered vegan milk because they do not violate the concept of Veganism. Vegans exclude milk & other dairy products because they consider it unethical to consume any food that is obtained through animal cruelty.

These cow milk alternatives can provide vegans with a good way to fill the nutritional gap that arises due to the lack of dairy in the diet. However, it is not guaranteed that these plant-based milk products can provide the equivalent quantity of nutrients.

10 Healthy Plant-Based Milk Substitutes

Let us discuss 10 healthy milk substitutes that can help you to avoid cow or dairy milk. These non-dairy milk substitutes are widely available in the market & you can choose as per your nutritional needs:

Almond Milk

Most of us have the habit of eating Almonds either by roasting them or after soaking them overnight. But there is another way in which you can get the nutrients of Almond milk. To get this milk, you need to soak almonds for 2 days & then grind them with water. At last, strain the paste to get liquid out of it.

Almond milk is nutty in taste and has a little watery texture. It also has a higher unsaturated fat content means it is helpful in preventing heart diseases. You can use Almond milk in multiple ways that includes preparing tea & coffee with it.    

Some Easy-to-make Almond Milk Recipes: –

Cashew Milk

Another entry in your list of substitutes for milk is Cashew milk. Similar to Almond milk, cashew milk is obtained by blending cashews with water until all solid particles are dissolved & a creamy liquid is left.

Cashew milk is creamy & thick in texture & sweet in taste. Due to this, you can use it in preparing creamy recipes like smoothies and other desserts. One major advantage of cashew milk is that it is gluten-free, so it is consumable for lactose & gluten intolerants.

Some Easy-to-make Cashew Milk Recipes: –

Soy Milk

Soy milk is a plant-based milk that is obtained by processing soybeans. Compared to other substitutes for milk, it is more popular among people who are switching away from diary-based dietary habits.

Soy milk has a creamy texture along with a beany or nutty taste.  Its nutritional value is quite equivalent to cow’s milk making it a perfect alternative. Soy milk can be used to make other non-dairy alternatives like Tofu & Soy Yogurt.

If we talk about the nutritional value of Soy milk, then 100ml of it contains 54 calories with 3 grams of Protein, 1.75 grams of fats & 6.28 grams of Carbohydrates.

Read more: Soy Foods: 5 Proven Benefits of Soy Products for the Vegans 

Some Easy-to-make Soy Milk Recipes: –

Coconut Milk

No Indian is unaware of the taste of coconut water. But many of us will be surprised to know that coconut milk is a great substitute for dairy-based milk. Coconut milk is prepared by grinding or crushing the white coconut flesh with water. It ends with a milk-like final product that has a creamy texture & sweet flavour of coconut.

Coconut milk is especially good for those who are searching for low-carb milk alternatives. But at the same time, coconut milk might not be suitable for those who want to add proteins to their meal plan.   

On the nutritional side, coconut milk is rich in multiple vitamins & minerals such as Potassium, Phosphorus, Magnesium & Calcium.   

Some Easy-to-make Coconut Milk Recipes: –

Oats Milk

It might be possible that some of you have the habit of taking overnight-soaked oats in the morning as a healthy breakfast. But you should know that oats milk is also gaining popularity as Vegan milk among those health enthusiasts.

High in soluble fibers & gluten-free, oats milk is also suitable for those who are struggling with nuts allergy & can’t opt for nut-based milk. There are multiple uses of oat milk that range from making smoothies & milkshakes to desserts.

100ml of Oat milk contains 48 kcal with 15-16 grams of carbs & 2-3 grams of dietary fibers. This makes it a good source of energy & can prevent digestion issues.

Some Easy-to-make Oat Milk Recipes: –

Hazelnut Milk

Another entry from the nut family is hazelnut. It is a milk substitute that can provide you with numerous health benefits. It mostly compensates for the nutrients you miss by deducting cow’s milk from your daily meal.

Hazelnut milk has a sharp nutty taste & creamy texture. But the colour of it is quite brownish due to the compound in its fruit. Hazelnut milk has 30 kcal in 100ml. But it contains a good quantity of Calcium along with Vitamins like Vitamin D & Vitamin B12.

Hazelnut milk can be used for culinary purposes that include baking & preparing desserts. You can use it even as a substitute for milk in tea & coffee.

Some Easy-to-make Hazel Milk Recipes: –

Peanut Milk

If you love eating peanuts as snacking then you will also love to have Peanut milk as an alternative to your regular cow milk. Peanut milk is preferable for those who are searching for a substitute rich in protein & healthy fats.

Peanut milk tastes similar to peanut butter means nutty & creamy. You can add peanut milk to smoothies & milkshakes.  Peanut milk is not getting that much attention compared to other non-dairy substitutes but certain studies have predicted a boost in its consumption in coming years as Veganism is gaining popularity worldwide.

Read more: Health Benefits of Peanuts: its Uses and Risks

Some Easy-to-make Peanut Milk Recipes: –

Quinoa Milk

Similar to Oat milk, Quinoa milk is also processed from Quinoa whole grains which helps you to replace dairy milk.  Quinoa milk is gluten-free as well as high in protein & dietary fibers. People suffering from type-2 diabetes can also consume it because of its low Glycemic Index.

Quinoa milk is also rich in Potassium which supports regulating the blood sugar levels & it can also remove the excessive sodium from the blood. Similarly, you can boost your intake of Calcium by consuming Quinoa milk.

Quinoa milk can be used for preparing desserts, milkshakes & smoothies. Not only that you can add it to your morning tea & coffee cup.

Some Easy-to-make Quinoa Milk Recipes: –

Potato Milk

If you are searching for an inexpensive & convenient cow’s milk substitute then Potato milk can be a good option. To make potato milk, you just need to start with grinding 1-2 boiled & peeled potatoes.

Potato milk is starchy in nature and contains a lot of Fibers, Potassium, Calcium & other vitamins. A cup of Potato milk carries just 40-50 calories means it can help you cut down your calorie intake as well.

You can use Potato milk in multiple ways like preparing smoothies, tea & coffee. Also, you can add it in soups, sauces & other desserts.    

Some Easy-to-make Potato Milk Recipes: –

Rice Milk

Although rice milk is in the last of the list, it is a perfect milk substitute for those who can not go for nut-based milk alternatives. Rice milk is prepared by crushing or grinding rice grains with water & then filtering out the white milk from it. For more nutritional benefits, you should use brown rice over white rice.

Rice milk has a sweeter taste & creamier texture compared to other plant-based milk. It cannot be a good option for those who want to cut down on carbs & increase protein intake. Moreover, people with type-2 diabetes should avoid this milk alternative because of its high Glycemic index value.   

When we talk about culinary uses of rice milk, then you should can be used in preparing smoothies, pudding & lot of other desserts.

Some Easy-to-make Rice Milk Recipes: –

Side Effects of Plant-based Milk

Above we have discussed how non-dairy milk alternatives can fill your nutritional gap created by avoiding cow’s milk. But there are certain health risks that can limit the usability of these milk substitutes:

Nut Allergy

As we know most of the plant-based milk is extracted or processed from nuts such as Almonds, cashews & Hazelnuts. Milk from these nuts carries the same nut allergens and can alleviate symptoms like redness on the skin, diarrhea, bloating & even difficulty in breathing. So, if you or your family have a history of nut allergy you can opt for rice milk, oat milk or potato milk.

Artificial Sweeteners

Although you can prepare these non-dairy milk at home. However, we mostly opt for commercial brands due to our tight schedule. Most of these commercial brands have added sugar in them to enhance the sweetness & taste of the milk product. So, this can increase the risk of type-2 Diabetes & can spoil your weight loss goals.

Missing Basic Nutrients

There is no doubt that these milk substitutes contain a lot of nutrition. Then also, you can miss some essential minerals & vitamins by avoiding dairy-based milk. Especially you can miss Vitamin B12, Vitamin D & Calcium by going for non-dairy milk. However, supplements of these nutrients are widely available in the market to avoid deficiency.

Conclusion

So, Friends, in the end, I can say that there are multiple substitutes for milk available in the market. Some of these options can be prepared at home as well.

These cow milk alternatives can provide multiple health benefits & they are also rich in nutrition such as dietary fibers, protein & minerals.

However, you could have a deficiency of certain nutrients by excluding dairy milk. Try to go for homemade or organic milk alternatives to avoid added sugar or artificial sweeteners.