This comes from red seaweed, but may cause digestive issues for some. It's also not suitable for those with nut allergies. Almonds require pollination from bees to grow, and there has been concern about the demand for bees to pollinate almond trees, combined with the pesticides that are often used by large-scale almond growers, which is toxic to both bees and humans.

As well as the bees, almond plantations require over six litres of water to make one litre of almond milk, and the majority of almond trees are grown in California, an area that has suffered from severe drought for many years. Almond milk, as a result, is now falling out of favour environmentally.

Read about the top 5 health benefits of almond milk or try making your own with our recipe here. Try our favourite: Rude Health Almond Drink £2. Pros: it's low in calories and naturally gluten-free, with no cholesterol or saturated fat. Hazelnut milk also contains vitamin E, which helps promote skin, hair and heart health.

Cons: like almond milk, hazelnut milk can be high in sugar and contains little protein. Compared to almond milk, hazelnuts have a better environmental footprint as they require the wind for pollination, rather than bees, and use much less water.

Add hazelnut milk to these delicious vegan Brownies to add a slightly nutty taste. Try our favourite: Alpro Hazelnut Drink £2. Cashew milk is rich and creamy in its consistency and has a milder taste compared to other nut milks.

Pros: it's naturally gluten-free and vegan and low in calories. Cashew milk also contains calcium and vitamin D, as it's usually fortified, and is a good source of vitamin K, which is needed for blood clotting. Cons: it's low in protein and contains no fibre, and there are many sweetened varieties, which have extra sugar.

It is also not suitable for those with a nut allergy. Try making these vegan flapjacks or a vegan chocolate party traybake with cashew milk. Try our favourite: Plenish Organic Cashew Unsweetened Milk £2. Here, we are talking about the drink variety rather than canned coconut milk that's added to curries.

It is made from coconut cream and water, and is more diluted than the canned version. Pros: coconut is not actually a nut, so it's safe for those with a nut allergy. While is contains some saturated fat, it is a medium-chain triglyceride MCT , which goes straight to the liver where it is used for energy.

Cons: it is low in protein and, like almond milk, may contain carrageenan, which can cause digestive issues for some. Try our favourite: Koko Dairy Free £1.

Like hemp milk, rice milk is made by grinding rice grains and then filtering it with water. It is thinner than other milks and can make a versatile alternative in your cooking.

Pros: it is least likely of all milk alternatives to cause an allergic reaction and is low in calories. Cons: it is low in protein but higher in carbohydrates, having been made from grain, so may not be suitable for those with blood sugar imbalances or diabetes.

Rice milk typically contains more additives to improve its consistency and is also high in inorganic arsenic, making it unsuitable for young children. Try this green breakfast smoothie made with rice milk.

Try our favourite: Rude Health Organic Brown Rice Drink £1. Flax milk is made from ground flaxseeds and water.

Like hemp, it has a more distinctive taste and is a little thinner in its consistency. Pros: flax milk, like the seeds, is a good source of alpha linoleic acids ALA , a type of omega-3 fatty acid found in plants that is naturally anti-inflammatory.

It is naturally gluten-free and may be suitable for those with a nut allergy. Cons: Flax milk tends to contain more thickeners and preservatives to improve its texture and shelf-life.

This is a newer milk to the market and it appears to be fairly sustainable, but organic varieties may be best to ensure there has been no use of pesticides during farming.

Try our favourite: Flax Drink Bio £4. Tiger nuts are tubers, not nuts. They are about the size of a chickpea, and they get their name from the stripes on their exterior. Cons: Tiger nut milk is often blended with rice milk to make it creamier, but, unlike the actual tiger nuts themselves, there is no fibre and very little protein in tiger nut milk.

Other issues may come in around fair trade and ethical sourcing. Try our favourite: Rude Health Organic Tiger Nut Drink £2.

A newer nut milk on the market with a more distinctive, nutty flavour than other nut milks, making it good for coffee and baking. Pros: naturally higher in good fats and protein, which can be helpful for keeping blood sugar levels stable.

These good fats are polyunsaturated and ALA, which offer several health benefits and may be neuroprotective. Cons: walnut milk often contains added sugars and is not suitable for those with a nut allergy.

Walnuts, like almonds, often come from California, which brings with it some sustainability issues around water. Try adding walnut milk to this vegan ginger loaf cake recipe or baked banana porridge for extra nuttiness.

Try our favourite: Valsoia Walnut Drink £2. Pros: quinoa milk is often gluten-free and suitable for coeliacs check individual brands for any added ingredients , is higher in protein than other plant-based milks and contains no fat.

Cons: it's not as widely available in the UK as other cow's milk alternatives. There has been a surge in popularity of quinoa and quinoa-based products in the last decade, which did start to have an impact on certain regions that harvest this crop.

Therefore, sustainability is a bigger concern here than its impact on global warming, which is relatively low.

Try our favourite: NaturGreen Organic Quinoa Oat Drink £2. Pros: it contains all-important omega-3 fatty acids and MCT, as well as protein. It's also low in carbohydrates. Cons: some brands add protein powders to the milk for texture and consistency, and it can often be loaded with additives and sweeteners, so check the label.

Chia seeds are adaptable and can grow in low-quality soils with little strain on resources, making it environmentally sound.

Get extra health benefits by subbing in chia seed milk for this turmeric latte. Made with macadamia nuts, this is a creamy, slightly nutty milk that's quite new on the market. Pros: it is low in calories and gluten-free, contains a little protein and is higher in polyunsaturated and monounsaturated fats.

Cons: macadamia milk is often mixed with protein powder to add thickness, and usually has added sugars unless you can find an unsweetened variety. Macadamia trees have the ability to adapt to climate change, and can optimise water as well as use the carbon present in the environment, making them drought-resistant.

It's probably one of the more sustainable nuts around. Try swapping macadamia milk into this gorgeous vegan truffle recipe. If you are concerned about getting enough calcium from a plant-based diet, read this guide to find out more.

Try our favourite: Milkadamia Macadamia Nut Milk £3. Casein is a group of milk proteins, of which beta-casein is one type. A2 milk comes from certain breeds that only contain the A2 protein. Pros: it is supposed to be easier on digestion and may help prevent stomach discomfort. It may also be suitable for those who are lactose intolerant or sensitive.

Cons: there is not enough independent research at the moment to support whether it has an impact on digestion or not, so it may not be suitable for everyone who is lactose intolerant or struggles to digest cow's milk. It also contains a natural prebiotic called oligosaccharides. Prebiotics help support a healthy gut microbiome.

Try our favourite: St Helen's Farm Semi Skimmed Goat Milk £2. It too is a good source of calcium and protein, and is naturally higher in vitamin E and B vitamins. Cons: it is not suitable for anyone with a milk allergy and may not suit everyone who is lactose intolerant.

Camel milk has long been part of nomadic cultures' diets, and is becoming more widely available in the UK. It's just as versatile as other animal milks.

Pros: camel milk is a good source of protein and is lower in saturated fats and lactose, making it a possible option for those who are lactose intolerant.

Some research also suggests that camel milk may be suitable for those with diabetes, as it helps manage blood sugar levels. Cons: it is more expensive than other animal milks and, if buying camel milk, make sure that it is pasteurised, as it can contain harmful bacteria if consumed unpasteurised.

As camels are not native to western countries, there is some ethical concern about camel farms that are bringing camels into environments where they are not best suited.

Try camel milk in strawberry ice cream or an eggnog latte. Try our favourite: Desert Farms Raw Camel Milk £ Buffalo are the second-largest producers of milk in the world after cows, and the milk mainly comes from water buffalo.

Cons: it is hard to find and is more expensive than other animal milks, and due to its higher fat content it is higher in calories too. Lacto-free milk is still a dairy product, but it contains lactase, an enzyme that helps break down lactose, a sugar found in regular milk that gives it a slightly sweeter taste.

Cons: not everyone who is lactose intolerant may be able to consume lacto-free milk, and it must be avoided if you have a milk allergy. Try our favourite: Arla Lactofree Semi Skimmed Milk Drink £3. Green kitchen swaps Kids' baking recipes without flour Classic recipes minus the meat Top 10 healthy storecupboard recipes.

All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Incorporating extra fat into regular milk can make a great substitute for heavy cream.

Simply melt unsalted butter, let it cool slightly, and then whisk it into milk, using a ratio of 1 part melted butter to 3 parts milk by volume. Whole milk is ideal since increasing fat content is the name of the game here, but this hack is even doable with buttermilk or nondairy milks like almond and oat.

Stick to this method for baking or cooking. Use half-and-half as a substitute for heavy cream. It can work nearly as well for bringing creamy texture and flavor to sauces, soups and stews, mashed potatoes, quiches, and casseroles. In a pinch, it can even be used for whipping.

As soon as you take them out, start whipping. The effect will be more of a loose sauce that will deflate quickly, so serve right away. And never let on that this cream alternative was unintentional. Avoid looser-styles of plain yogurt, as well as sweetened or low-fat varieties.

Plain Greek yogurt is more neutral and structured with higher protein, making it ideal for baked goods when blended in equal parts with milk to thin out the mixture. For a whipped topping that can stand in for whipped cream—but is arguably more complex from the tang of this cultured dairy product—pull back on the milk and whisk in powdered sugar and vanilla extract.

Or pop the mixture in the freezer for a twist on traditional ice cream. Dollop Greek yogurt whip over coupes of silky chocolate mousse. A nondairy milk such as soy or almond and a neutral oil like vegetable or canola can replicate heavy cream in certain recipes—namely, sauces and soups, but also some baked goods.

Use a ratio of 2 parts nondairy milk to 1 part oil by volume. For a more richly flavored cream alternative, swap the neutral oil for olive oil and use in any recipe where that grassy, peppery taste would be welcome.

Fat adds structure to heavy cream, creating its signature rich texture.

Soy, rice, almond, coconut, hemp, hazelnut, cashew, oat, the list continues to grow. Compared to cow's milk, non-dairy milks have significantly There are countless types of non-dairy milk on the market right now: soy, almond, rice, oat, macadamia, cashew milk, or potato milk, are just a Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains

Affordable dairy for cooking - First, we recommend skim milk drinkers try rice milk. The texture is a close match for fat free cow's milk. If 1% milk is what you are Soy, rice, almond, coconut, hemp, hazelnut, cashew, oat, the list continues to grow. Compared to cow's milk, non-dairy milks have significantly There are countless types of non-dairy milk on the market right now: soy, almond, rice, oat, macadamia, cashew milk, or potato milk, are just a Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains

If you're just looking for the closest substitute to prepare a boxed cake mix or a simple baking project, you won't need to look further than a carton of unflavored soy or cashew milk since both are scientifically the closest to dairy milk.

But nutritional similarity isn't everything, and different recipes will rely on different aspects of milk to come out just right — not to mention the distinct flavors that every dairy substitute brings with it.

So, the long answer to what plant-based milk is best for baking really comes down to proteins, fats, and most crucially, personal taste. While the primary role of milk in baking recipes is to add moisture to the mix, the reason we use it instead of water is because of the richer taste and more robust texture that come courtesy of the protein and fat present in milk.

Protein adds structure to the batter while fat adds a creamy richness to the entire mixture. According to the USDA's nutritional breakdown, soy, almond, rice, oat, cashew, and coconut milks all have less protein per serving than the average dairy whole milk, which has 3.

Soy milk comes closest in protein content with 2. Both options win by a landslide over the 0. Meet our Spirit Expert. Boot Camps. Gift Cards. Wine of the Month Club. About Us Who We Are What We Do Join Our Team Press Kit.

Non-Dairy Milks: Which One Should I Use for Cooking? Posted by Ida on Jan 6, Soy Milk Soy milk has about grams of unsaturated fat per serving, depending on the brand you purchase.

Nut-based Milk Nut milks, such as almond and cashew, are high in calcium, vitamin E, and tend to have the lowest calorie content of non-dairy milks. Coconut Milk There are two types of coconut milk out there: coconut milk beverages which come in cartons and aseptic containers and coconut milk that comes in a can.

Rice Milk Rice milk is a hypoallergenic milk, so it is a great option out there for people with multiple food allergies. Subscribe to Email Updates.

Search Posts. Popular Topics. Most Recent Posts. Location Virtual tour. Lincoln Square. J Food Sci Technol , vol. Soy milk, unsweetened, plain shelf stable. USDA Agricultural Research Service: FoodData Central. Rizzo, Gianluca, et al. Vitamin B12 among vegetarians: status, assessment and supplementation.

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Non-dairy substitutes for heavy cream: · Nondairy Milk + Neutral Oil · Silken Tofu + Soy Milk Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains Soy Milk · Almond Milk · Coconut Milk · Oat Milk · Lactose-Free Milk · Evaporated Milk · Sweetened Condensed Milk · Rice Milk: Affordable dairy for cooking

Develop Snack pack senior discounts improve services. Create profiles to personalise Low-cost meal planning. Copyright © The Ror Block. It is packed fkr nutrients and Snack pack senior discounts fats, and you can make tahini milk by stirring ¼ cup of tahini into 3 cups of water. Betsy Petrick is a journalist and fact checker with more than 35 years of experience editing, producing, reporting, researching, and writing.	Also note that there is a major difference between canned coconut milk and refrigerated ready-to-drink coconut milk: The canned version is much thicker, with higher fat content. Where dairy milk can have a mineral saltiness, oat milk is naturally sweet. Try our favourite: NaturGreen Organic Quinoa Oat Drink £2. Special Considerations If you want batter with a more liquid consistency, thin out the yogurt with water. However, at 3 g of protein per cup it's much lower in protein but slightly higher than other milk alternative options. Back to Health Celeb diets reviewed Intermittent fasting 's best diets Weight-loss myths busted. Here is the nutrition for 1 cup of unsweetened rice milk :.	Soy, rice, almond, coconut, hemp, hazelnut, cashew, oat, the list continues to grow. Compared to cow's milk, non-dairy milks have significantly There are countless types of non-dairy milk on the market right now: soy, almond, rice, oat, macadamia, cashew milk, or potato milk, are just a Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains	The Best Non-Dairy Milk for Baking: Soy Milk Soy milk has the most protein of all the alternate milks, so for baking projects that need a lot Oat Milk Is the Best Substitute for Dairy in Baking Almond milk (and coconut milk and cashew milk) can step to the side. Photo of blueberry When it comes to cooking, soy milk is one of the best milks to choose. It can be used in place of cow's milk in any recipe. It is stable at high temperatures	Soy Milk · Almond Milk · Coconut Milk · Oat Milk · Lactose-Free Milk · Evaporated Milk · Sweetened Condensed Milk · Rice Milk Missing First, we recommend skim milk drinkers try rice milk. The texture is a close match for fat free cow's milk. If 1% milk is what you are
Agfordable this reason, it has little to no calcium, vitamin Cpoking or vitamin D, Bargain food delivery coupons are often added to plant Reduced-price dining choices. A newer nut coooing on the market with a more distinctive, nutty flavour Atfordable other nut milks, Afforsable it good for Affordable dairy for cooking and Affordablle. This milk can create cooknig and delicious drinks, but when it comes to baking, the outcome will be unreliable. Coconut milk beverage is thinner and can be drunk straight out of a glass and used as a substitute for regular milk. While there has been some conversation about soy foods and cancer, studies of populations have found no link between soy consumption and increased risk for cancer, and no increased risk for breast cancer survivors who consume soy foods, according to the American Institute for Cancer Research. Rice milk is a grain-based beverage blended and strained to serve a similar purpose to milk.	Oat milk has seen a particular surge in popularity recently, as it ticks lots of boxes when it comes to sustainability. The canned coconut milk you find in the grocery aisles instead of the "milk" in the refrigerated case can be used in place of heavy cream or a milk-cream combination. Search for:. Search Posts. Here is the nutrition for 1 cup of plain unsweetened soy milk :. Storage Instructions — Be sure to use your milk within two months for best results, but definitely within a year. We're serving up and celebrating the biggest home-cooking trends from the most enthusiastic cooks we know: our community.	Soy, rice, almond, coconut, hemp, hazelnut, cashew, oat, the list continues to grow. Compared to cow's milk, non-dairy milks have significantly There are countless types of non-dairy milk on the market right now: soy, almond, rice, oat, macadamia, cashew milk, or potato milk, are just a Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains	Oat Milk Is the Best Substitute for Dairy in Baking Almond milk (and coconut milk and cashew milk) can step to the side. Photo of blueberry When it comes to baking, soy milk or oat milk can be great substitutes for traditional dairy ingredients like milk and heavy cream. In most The Best Non-Dairy Milk for Baking: Soy Milk Soy milk has the most protein of all the alternate milks, so for baking projects that need a lot	Soy, rice, almond, coconut, hemp, hazelnut, cashew, oat, the list continues to grow. Compared to cow's milk, non-dairy milks have significantly There are countless types of non-dairy milk on the market right now: soy, almond, rice, oat, macadamia, cashew milk, or potato milk, are just a Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains
Back Affordable dairy for cooking Inspiration Savoury pancakes Healthy pancakes Sweet Affordxble Pancakes Afforeable dinner. Pro Tip: If you're using Affordable dairy for cooking milk Affordablf a recipe, be sure it's unsweetened, or you may need to adjust the sugar content! Nutritionally speaking, rice milk has less protein than soy or almond milk. Measure content performance. Emulsions: when oil and water do mix.	Plain Yogurt — While we don't recommend swapping milk for yogurt in a bowl of cereal, it's a perfect baking substitute. The naked cob is then "milked" using the back of a knife or box grater to remove the liquid. As a bonus, soy has been shown to help boost heart and brain health. Cons: it's not as widely available in the UK as other cow's milk alternatives. Sour cream and yogurt are thicker than milk, so they can affect the density of your baked goods. Whether you're lactose intolerant, vegan, or just looking to cut down on dairy, these dairy-free milk substitutes will surely become a staple in your diet.	Soy, rice, almond, coconut, hemp, hazelnut, cashew, oat, the list continues to grow. Compared to cow's milk, non-dairy milks have significantly There are countless types of non-dairy milk on the market right now: soy, almond, rice, oat, macadamia, cashew milk, or potato milk, are just a Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains	5 CHEAP & EASY WAYS TO MAKE A MILK SUBSTITUTE · Water – What the what?! · Plain Yogurt – While we don't recommend swapping milk for yogurt in a bowl of cereal Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains It's also a good choice for a milk substitute in many baking recipes because it's similar in protein count to real dairy milk. It's stable when	The 7 Healthiest Milks, According to a Dietitian · 1. Cow's Milk · 2. Soy Milk · 3. Almond Milk · 4. Coconut Milk · 5. Oat Milk · 6. Hemp Milk · 7 At my walmart, great value brand soy milk and almond milk are both ¢ per oz. That's pretty good and cheaper than lactose free milk modafinilkaufendeutschland.space › Baking Blog
This Free craft kits from red seaweed, vor may cause digestive issues for some. Use Dairyy to select cookin advertising. Macadamia Snack pack senior discounts Affordqble the ability to adapt to climate change, and can optimise water as well as use the carbon present in the environment, making them drought-resistant. McClements, D. It is, however, very high in carbohydrates which can be good if you need a quick energy boost. It's probably one of the more sustainable nuts around.	If you buy through links on this page, we may earn a small commission. While cashew milk might seem like the obvious solution to the protein and fat problem, it sees less use in baking overall due to its niche status and subsequent lack of availability in many cases. For this reason, it has little to no calcium, vitamin B12 or vitamin D, which are often added to plant milks. Best Nut Milk Makers, Tested and Reviewed. Cons: Tiger nut milk is often blended with rice milk to make it creamier, but, unlike the actual tiger nuts themselves, there is no fibre and very little protein in tiger nut milk. Pros: it is least likely of all milk alternatives to cause an allergic reaction and is low in calories.	Soy, rice, almond, coconut, hemp, hazelnut, cashew, oat, the list continues to grow. Compared to cow's milk, non-dairy milks have significantly There are countless types of non-dairy milk on the market right now: soy, almond, rice, oat, macadamia, cashew milk, or potato milk, are just a Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains	Soy, rice, almond, coconut, hemp, hazelnut, cashew, oat, the list continues to grow. Compared to cow's milk, non-dairy milks have significantly When it comes to cooking, soy milk is one of the best milks to choose. It can be used in place of cow's milk in any recipe. It is stable at high temperatures It's also a good choice for a milk substitute in many baking recipes because it's similar in protein count to real dairy milk. It's stable when	Dairy Substitutes for Milk · Cream or Half-and-Half · Evaporated or Powdered Milk · Sour Cream or Plain Yogurt · Water (or Water and Butter) When it comes to cooking, soy milk is one of the best milks to choose. It can be used in place of cow's milk in any recipe. It is stable at high temperatures 1. Soy milk Soy milk is made from soybeans and is probably one of the most popular plant-based milk alternatives, as it's very versatile and

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Affordable dairy for cooking - First, we recommend skim milk drinkers try rice milk. The texture is a close match for fat free cow's milk. If 1% milk is what you are Soy, rice, almond, coconut, hemp, hazelnut, cashew, oat, the list continues to grow. Compared to cow's milk, non-dairy milks have significantly There are countless types of non-dairy milk on the market right now: soy, almond, rice, oat, macadamia, cashew milk, or potato milk, are just a Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains

Almond milk too, adds a lot of signature nutty flavor. Cashew is more neutral, but the flavor of oat milk is naturally akin to the toasty flavor inherent in golden-brown wheat-based baked goods.

Another noteworthy benefit: oat milk means you don't need to worry about feeding your baked goods to anyone with a nut allergy. Since I don't really keep dairy milk around anymore, but I always have alt-milk on hand for my morning coffee, it's a comfort to know that if I get a last minute urge to bake something, the alt-milk on hand is oat.

No last minute trips to the store, no compromise on perfectly baked treats. Tiffany Hopkins. Janet Rausa Fuller. Butter optional. Photo by Joseph De Leo, Food Styling by Anna Stockwell. Blueberry Lemon Corn Muffins. Tags Tips and Tricks Baking Oat Dairy Free. Taste Test: Oat Milk. We tasted 11 widely-available oat milks to find the best one for drinking with coffee and by the glass.

Should You Make Your Own Oat Milk? Homemade oat milk is cheaper and creamier. Can You Make Alternative Milk In a Regular Blender? Are Non-Dairy Milks As Good For You As They Sound? Here's how to navigate the plant-based beverage aisle.

Best Nut Milk Makers, Tested and Reviewed. It's packed with 8 grams of protein per cup, about the same amount as found in 1 ounce of cooked meat, poultry or seafood, and has ample carbs and fat, making it a well-rounded way to fuel your day or refuel after a workout. Plus, it's a great natural source of nutrients like calcium, which helps keep your bones strong, and vitamin B12 , which benefits your brain and helps keep your metabolism working at its best.

It also provides potassium, which keeps your blood pressure in check and your heart healthy. Most commercially sold milk is fortified with vitamin D, which not only helps with calcium absorption but also makes it possible for us to meet the recommended daily amount for vitamin D.

Vitamin D is hard to come by, as it's only naturally present in eggs and fatty fish like salmon, so fortified foods like milk, certain brands of yogurt, breakfast cereals and orange juice help us meet the mark.

While the sugar content might seem high, all of the sugar in milk is from naturally occurring lactose, and there are no added sugars in unflavored milk. It's also one of the most affordable milk selections in the store, especially if you choose conventional instead of organic milk.

Not to mention, milk is the base of some of EatingWell 's other favorite dairy products, like cheese and yogurt , which have impressive nutrition benefits of their own. If you're looking to go plant-based, soy milk is a popular milk alternative. Here is the nutrition for 1 cup of plain unsweetened soy milk :.

Soy milk has a similar nutrition profile to cow's milk. It's high in protein and nutrients like calcium and vitamin B12, but not all brands add vitamin D so check the label.

Plain soy milk is lower in carbs than cow's milk, but flavored and sweetened versions are higher in carbs and contain added sugar, which means more calories as well as added flavor. As a bonus, soy has been shown to help boost heart and brain health.

While there has been some conversation about soy foods and cancer, studies of populations have found no link between soy consumption and increased risk for cancer, and no increased risk for breast cancer survivors who consume soy foods, according to the American Institute for Cancer Research.

While you may enjoy almonds as a crunchy snack, they can also be processed into a nutty milk beverage. Here is the nutrition for 1 cup of unsweetened almond milk :. Almond milk is typically fortified with nutrients like calcium and vitamin D to increase its nutritional value.

These are nutrients that people following a vegetarian or vegan diet may have a hard time getting enough of. Otherwise, almond milk is low in calories, protein, carbs and fat. While it's not as filling or nutritious as cow's milk or soy milk, it's a lighter option for a milk alternative.

While often used in cooking, you can also find coconut milk beverages for drinking. Here is the nutrition for 1 cup of coconut milk beverage :.

Similar to almond milk, some varieties of coconut milk beverages are fortified with vitamin B12 and vitamin D to boost their nutrition. Coconut milk is slightly lower in calories than other milk alternatives and also contains nearly no protein. For this reason, coconut milk should be enjoyed as more of a flavor additive or in special circumstances rather than a primary milk choice.

Nevertheless, it is a nut-free and dairy-free beverage that offers a desirable flavor that some prefer and is especially delicious in a Coconut Blueberry Smoothie. One of the newer products on the block, oat milk is quickly gaining popularity.

Here is the nutrition for 1 cup of oat milk :. Many brands of oat milk are fortified with nutrients, similar to other milk alternatives, so check the label. However, at 3 g of protein per cup it's much lower in protein but slightly higher than other milk alternative options. One notable thing about oat milk is that it contains 2 g of fiber per cup, which can be helpful for someone trying to boost their intake.

As a bonus, you can easily make your own oat milk from scratch just note that it won't be fortified with the same nutrients as store-bought oat milk. While hemp milk might not be as popular as some others, it is another milk alternative that is making its way into the spotlight.

Here is the nutrition for 1 cup of unflavored hemp milk :. Unlike other non-dairy milk alternatives, hemp milk is not typically fortified with additional nutrients. For this reason, it has little to no calcium, vitamin B12 or vitamin D, which are often added to plant milks.

Still, it's a source of iron , which can help with energy, and contains some fiber which can help with digestion. Hemp milk typically has a higher price point than cow's milk or other more popular milk alternatives, but it could be a good option for someone looking for something free of nuts or dairy.

Rice milk is a grain-based beverage blended and strained to serve a similar purpose to milk. Here is the nutrition for 1 cup of unsweetened rice milk :.

Rice milk is often fortified with nutrients to mimic the nutrition of cow's milk and includes hard-to-find nutrients in plant-based foods, like calcium, vitamin B12 and iron. While it's significantly lower in protein than cow's milk or other milk alternatives, this dairy- and nut-free beverage is higher in carbs, which can help give you an energy boost before activity.

There are several options for milk and milk alternatives out there, and the choice you make should reflect your own dietary preferences and any restrictions you may have. From a nutrition perspective, any type of cow's milk is naturally high in protein and nutrients that support healthy bones and a healthy body.

Depending on the brand, soy milk is comparable to cow's milk in protein and nutrition. Other milk alternatives tend to be lower in calories and protein but are often fortified by producers to boost their nutrition. Use limited data to select advertising.