Just think about it- at least more than a decade or so ago, when you shopped around for milk, that was exactly what you got. Except for soy milk, you’d be lucky if you found anything else (and no, sheep and goat milk don’t count). But today, we have a variety of substitutes. People who are sensitive to dairy, follow a vegan diet or choose to avoid dairy now get to enjoy the creamy texture of milk without the drawbacks associated with it. And with so many to choose from, finding the right one can be a bit tricky. But I’m here to help! I’ll show you the current list of milk substitutes and give you the pros and cons to each of them. Feel free to print out this post and take it with you the next time you’re at the store! Are you ready? Then let’s get started!

Almond

Probably the go-to choice when it comes to non-dairy milk, almond milk is a nut-based drink that’s made with, well, almonds (pretty self-explanatory, as all of these substitutes are). Almond milk has a slightly nutty, neutral taste, and can be used in many recipes, from smoothies to soups. In terms of creaminess, it’s not too watery, but also not very textured. Of course, this will vary from brand to brand. But be careful with flavored almond milk, which contains added sugars and preservatives. If you’re sensitive to thickeners like xanthum gum, gellan gum, and guar gum or have IBS, then reading the labels is essential!

I also recommend avoiding all non-dairy milks (almond-based or not) that contain carrageenan, a controversial seaweed-derived ingredient with the potential of damaging the gut and inducing inflammation. While the jury is still out on the effects of carrageenan, it’s best to err on the side of caution and go with brands that do not use it. [1]

Finally, almond milk should not be consumed by anyone with nut allergies or a confirmed lectin intolerance (read more about them here).

Honorable Mentions

I’d like to give an honorable mention to other nut-based milks like hazelnut, cashew, and macadamia. These three have a creamier taste and texture and go well with smoothies along with dairy-free stews, sauces, and soups. Just remember to buy them unsweetened.

Hemp

Can’t handle nuts? Try out hemp milk! Rest assured that hemp milk does not contain any psychoactive components (i.e., THC). It’s smooth, nutty, and a tad earthy, and is made using hemp seeds and water. Hemp milk contains many nutrients, including omega-3, 6, and gamma-linolenic acids (GLAs), all of which are associated with lowering inflammation and improving heart health. You also get about 3-4 grams of protein with every cup and less than a gram of carbs (on average).

Honorable Mention: If you’re not comfortable consuming hemp, then consider switching to flax milk. You’ll still get all of the omega-3 and 6 benefits, although you will be missing out on GLA.

Soy

Let’s give it up for the original plant-based milk, soy! Also known as dounai (“bean milk”) in Chinese, soy milk’s earliest use in North America can be traced to an 1897 USDA report. Soy milk is beneficial for vegans and dairy-intolerant folks to enjoy: it’s low in calories, carbs, and fat, and provides a small amount of protein (around 7 grams). But here’s the catch. Soy is one of the most common allergens today, not to mention the fact that it’s also a GMO-food. People with thyroid or hormonal imbalances may want to avoid soy due to its phytoestrogen content. Phytoestrogens are hotly debated, with some experts labeling them as hormone disruptors and others arguing they’re good for longevity. But talk with a doctor or dietitian to see if soy is OK for you! (Note that flaxseeds do contain small amounts of phytoestrogens.) [3] [4] [5] [6]

Pea

One of the newer non-dairy milks on the market is made from peas, which are a great plant-based source of protein. The downside? Added thickeners (like gellan and guar gum), which may cause bloating, gas, and IBS attacks.  As well as sunflower seed oil, which in some nutrition circles is considered to be highly inflammatory due to its high amount of omega-6 fats (too much of which can cause inflammation in the body). As always, go with your intuition and decide if something like pea milk is right for you. Otherwise, if you’re dealing with a lot of inflammation (i.e., arthritis), it’s best to check your labels and avoid products that contain ingredients like sunflower oil that encourage inflammation. [7]

Coconut

Amidst the diet wars that continue to wage on between plant-based and carnivorous eaters, I think coconut stands out as something that could unite both ideologies. Low carb and keto folks love its deep, creamy taste, medium-chain fatty acids (MCTs), and versatility. Vegans and plant-based eaters love its tropical flavor and rivalry to dairy. And people with nut allergies are safe to consume it since coconut is a fruit and not a tree nut. [8] However, anyone attempting to lower their cholesterol or saturated fat intake may want to avoid coconut milk. Also keep in mind that many brands add thickeners, gums, and sweeteners. (By this point, you know why it’s important to read the ingredient list!)

Rice

This dairy alternative has a watery, neutral taste. It’s one of the final resorts for people with severe intolerances to dairy, soy, and nuts. However, of all the dairy alternatives listed today, it’s the one with the most drawbacks. It’s a high carb food (about 22 grams per serving), so low carb and keto dieters should watch out! There’s also less than a gram of protein per serving. But the real issue is the discovery of inorganic arsenic in all rice-containing products. [9] While this problem can easily be fixed by soaking and washing rice before cooking, you have no control when it comes to the companies that use them to make dairy-free milk. My advice? Go for anything but rice milk.

Oat

Today’s popular drink of the day is oat milk. It’s quickly lining supermarket shelves and hustling its way into trendy coffee shops. So, what’s there to say about the new kid on the block? Well, it’s moderate in carbs (about 16 grams per serving) and contains at least 2 grams of fiber per serving. Once again, not the best choice for anyone eating keto or low carb. More importantly are those with celiac disease, grain intolerances, and non-celiac gluten sensitivity. Some brands are labeled as certified gluten-free but beware- when reading the fine print, it may say “manufactured in a facility using wheat”. (Translation: cross-contamination.) The third strike is the cost. Right now, anyway, oat milk is a bit pricier compared to almond and regular dairy milk. But in all fairness, it’s not the worst thing you could drink on occasion. Many brands fortify their oat milk with vitamins and minerals, which is great for people on a plant-based diet. [10]

Sources:

[1] https://www.scientificamerican.com/article/the-carrageenan-controversy/
[2] https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds#section2
[3] https://www.healthline.com/health/milk-almond-cow-soy-rice#soy-milk
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/
[5] https://www.ncbi.nlm.nih.gov/pubmed/26558495
[6] https://www.oncologynutrition.org/erfc/healthy-nutrition-now/foods/flaxseeds-and-breast-cancer
[7] https://www.arthritis.org/living-with-arthritis/arthritis-diet/foods-to-avoid-limit/fats-and-oils-to-avoid.php
[8] https://acaai.org/allergies/types/food-allergies/types-food-allergy/tree-nut-allergy
[9] https://www.healthline.com/nutrition/arsenic-in-rice
[10] https://www.healthline.com/nutrition/oat-milk#downsides