Helping You Understand - Non-Dairy Milks

 If you have certain dietary restrictions and worry about what you can use as replacements in certain recipes, don't fret! I have a lot of experience with specialty diets, and I can help. I've tried tons of different ways of substituting foods, including meals for people who are vegan, vegetarian, gluten free, and the like, alongside being recently diagnosed celiac and now gluten-free myself. I can offer some substitute options, as well as advice on how to use them to their full potential! Therefore, we are going to be covering milks.

There are tons of dairy free milk options, so it can get pretty overwhelming trying to choose the best one for you and your needs, what you're using it for, etc. It can also get pricey. Here, I'm going to go over pros and cons for the many dairy-free options and the option of making your own, and whatever else comes to mind!

Rice Milk

Pros:

• the least allergenic of milk-alternatives

• great to drink on its own and works well in smoothies, creal, and rice milk drinks such as horchata 

Cons:

• high in carbohydrates, which may not be the best option for diabetics, as well as significantly less protein

• rice milk has been shown to have levels of inorganic arsenic found naturally in the environment

Oat Milk

Pros:

• very creamy and rich, with a texture similar to whole dairy milk

• one of the easiest non-dairy milks to use in baking due to its similarities to real milk

• also one of the easiest milk to make yourself, not requiring any soaking or too many steps

• high in fiber, iron, and protein

Cons:

• high in sugar and carbs so if your body has any sort of issue with these things, it may not be the best option for you

• oat milk is not certified gluten-free, as the oats are more often than not processed in facilities that process gluten products

Soy Milk

Pros:

• a close substitute for cow’s milk in terms of protein

• great as a replacement in savory dishes

Cons:

• soy milk made with soybeans is not good for those in the elimination of, or eating a low FODMAP diet, however milk made from soy protein isolate is safe

• different brands have a wide variety of different flavors due to preservatives and thickeners used, which can be off putting if you are trying out various brands

• not gluten-free certified

Almond Milk

Pros:

• good in coffee and tea, and can be used in both savory dishes and baking

• natural source of vitamin E

• homemade almond milk is much more nutritionally beneficial to you than store-bought

Cons:

• almond milk is a much less concentrated source of the beneficial nutrients found in whole almonds, such as healthy fats and protein

• almond milk is mostly water, only made of 2% almonds

• while homemade almond milk has more nutrients, it is an extremely time-consuming and complex process, needing to process the almonds heavily

• almonds contain phytic acid, which binds to and lowers your body’s absorption of iron, zinc, and calcium

Coconut Milk

Pros:

• coconut milk is used best in Southeast Asian and Indian dishes

Cons:

• has no protein and almost no carbohydrates, so overall isn’t very nutrient dense

• not very good for a low FODMAP diet

• if making homemade, it’s a very labor intensive and time-consuming process

Cashew Milk

Pros:

• low-carb and low sugar, which can be ideal for diabetics but isn’t necessarily a pro on its own

• great for smoothies, coffee creamer, and a cow’s milk substitute in desserts

• one of the easiest milks to make at home

Cons:

• significantly less protein than cow’s milk, and as with other nut-milks, most of the nutritional value of the nuts is lost through processing

Hemp Milk

Pros:

• works best in place of a cow’s milk like skim milk

• contains a similar amount of fat to cow’s milk

• provides complete protein and all the essential amino acids, making it a good option for vegans and vegetarians

• a good source of the two essential fatty acids, omega-3 and omega-6

Cons:

• if you like a creamy texture, hemp milk is not ideal for you