If you have decided to ditch the dairy in your diet, your body will thank you. Between 30 and 50 million Americans are lactose intolerant, and the consumption of dairy products has been linked to everything from increased risk of ovarian and prostate cancers to ear infections and diabetes. Fortunately, plant-based milks provide a convenient and healthful alternative to cow’s milk. And if you are currently making the transition to a dairy-free diet, you will find that going dairy-free has never been easier. Soy, almond, hemp, coconut, and rice milks, among others, are taking over the dairy case—and claiming supermarket aisles all their own. There are dozens of brands of plant-based milks and hundreds of options to choose from to meet everyone’s individual tastes and nutritional needs. So how do you choose the best dairy-free milk for your diet?
Taste
Due to the overwhelming selection of plant-based milks available, it can be difficult to decide which plant-based milk to choose. In most cases, what to choose comes down to personal taste preferences. Experiment with a variety of dairy-free milks to see what pleases your palate. Coconut and soy milks tend to be sweeter and creamier in consistency. Almond, hemp, and hazelnut milks have a slightly nutty flavor to them. And rice milk tends to be more mildly sweet and thin in consistency. Differences can be noted not only among varieties of dairy-free milks, but also among brands; so experiment to find which plant-based milks please your tastebuds.
Nutrition
Nutrition may also play a role in determining which dairy-free milk you choose. Like cow’s milk, many varieties of dairy-free milks are fortified with nutrients including vitamins A and D. Calcium, iron, and protein needs can be easily met on a vegan diet by consuming a variety of vegetables, grains, and legumes. However, fortified non-dairy milks can also serve as an important source of nutrients—especially for those newly transitioning to a vegan diet. Soy and hemp milks are great choices for those wishing to boost protein in their diets; both soy and hemp are complete proteins providing all nine essential amino acids. Many non-dairy types of milk are also fortified with calcium, vitamin D, vitamin B12, and iron. So if you are looking to give your diet a little nutrient boost, non-dairy milks may provide the nutrients you need. Be sure to read food labels to assist in selecting a fortified product to meet your needs.
Source: Lauri Boone, Plant-based Dietitian
Taste
Due to the overwhelming selection of plant-based milks available, it can be difficult to decide which plant-based milk to choose. In most cases, what to choose comes down to personal taste preferences. Experiment with a variety of dairy-free milks to see what pleases your palate. Coconut and soy milks tend to be sweeter and creamier in consistency. Almond, hemp, and hazelnut milks have a slightly nutty flavor to them. And rice milk tends to be more mildly sweet and thin in consistency. Differences can be noted not only among varieties of dairy-free milks, but also among brands; so experiment to find which plant-based milks please your tastebuds.
Nutrition
Nutrition may also play a role in determining which dairy-free milk you choose. Like cow’s milk, many varieties of dairy-free milks are fortified with nutrients including vitamins A and D. Calcium, iron, and protein needs can be easily met on a vegan diet by consuming a variety of vegetables, grains, and legumes. However, fortified non-dairy milks can also serve as an important source of nutrients—especially for those newly transitioning to a vegan diet. Soy and hemp milks are great choices for those wishing to boost protein in their diets; both soy and hemp are complete proteins providing all nine essential amino acids. Many non-dairy types of milk are also fortified with calcium, vitamin D, vitamin B12, and iron. So if you are looking to give your diet a little nutrient boost, non-dairy milks may provide the nutrients you need. Be sure to read food labels to assist in selecting a fortified product to meet your needs.
Source: Lauri Boone, Plant-based Dietitian
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