Best Milk Alternatives – Substitute For Milk In Diet And Their Benefits

Best Milk Alternatives – Substitute For Milk In Diet

Substitutes for milk in diet

If you are one among those planning to go vegan or are simply interested in vegan cooking, then you must be wary of substitute for milk in diet, the best milk alternatives. Although, turning vegan is a healthy choice. Finding precision with vegan food requires in-depth product knowledge and information. With the growing demand for going dairy-free, more and more people are turning to plant-based alternatives over all-time favorite dairy products. On the contrary, in spite of being one of the core food groups, severe dietary regimes, numerous food allergies, and intolerances towards it have given plant-based alternatives a big boost. Check yourself for any nut allergies before adding any nuts milk to your diet.

Dairy Milk Vs Non Dairy Milk:

Dairy milk is richer in nutritive value and is a powerhouse of natural ingredients like potassium, calcium, vitamin D and A. These are the most essential nutrients that must be incorporated in our daily diet for a healthy body.

Nonetheless, if you’ve made up your mind to go vegan, you probably have a strong reason. You needn’t worry about missing out on these nutrients. Non-dairy or plant-based milk is rich in essential nutrients such as; proteins, fats, carbohydrates, and calcium.

Nutrient Difference Between Dairy & NonDairy Products:

Type Of Milk Calories Fats Proteins Calcium Carbohydrates
Dairy Milk 158 9.05gm 8.11gm 294.2mg 11.5gm
Soy Milk 95 4.5gm 8gm 330mg 4gm
Almond Milk 35 2.5gm 1gm 330mg 1gm
Coconut Milk 45 4.25gm 0gm 220mg 1gm
Rice Milk 130 2.5gm 1gm 315mg 26gm


This is one area where there is a major difference between dairy products and substitutes for milk in diet. Some alternatives like almond and rice milk have fewer proteins, that we can sum the difference to a ratio of 8:1 per gm.


It is one thing that regular dairy has no added portions of. They are naturally sweetened with lactose, a sugar. Whereas, many non-dairy alternatives have excess sugar added. Unless you make them at home. So, if you’re buying them from a supermarket, check the nutritive value beforehand.


Dairy products are a great source of calcium. A naturally present mineral in most dairy products. I, However, non-dairy alternatives have a lesser amount of calcium in comparison.

Nonetheless, there’s still a way to gain the required amount of calcium through various non-dairy alternatives. Especially, if you’re allergic to dairy products. They are quite easy to make, affordable and are found in almost every household.

Interesting Facts About Vegan Milk:

  1. Non-dairy milk is low in fats
  2. Packaged non-dairy milk has added sugar
  3. Vegan milk is high in proteins and low in sugars
  4. Plant-based milk doesn’t contain insulin growth factor which spikes the insulin level in the body
  5. Easy to digest

Making Non-dairy Milk – Substitute For Milk:

Making non-dairy milk alternatives at home isn’t difficult anymore. It is also healthier in terms of additives and preservatives and tasty at the same time. Homemade milk alternatives have a lesser shelf life. It needs to be made in limited quantities and consumed immediately.

If you want to make nut milk, you need to soak the nuts overnight in water. (This step is not for making oats or rice milk.)

  1. Take a cup of nut (you can mix nuts like cashews and macadamia) without the skin. Soak them overnight in water. As an option, you can add some sweetener like maple syrup and flavors like berries or cocoa powder.
  2. Drain the nuts; put them in a blender with 4 cups of water. Blend them together with all the ingredients. For consistency, check the quantity of water. Strain the mixture through muslin or filter cloth, refrigerate and it’s ready to drink.

As said, soaking is not required for making oats, rice, or coconut milk. Blend them well, strain, and refrigerate. Similarly, like nut milk, you can make non-dairy milk with sunflower seeds, pumpkin seeds, hemp seeds, flax seeds, and quinoa.

As for soy milk, it is better to avoid making it at home, as unfermented soy may not be good for the body. Rice milk needs raw rice to be soaked, cooked, strain cooled, and then blended with water before refrigeration and drinking.

Non-dairy Milk For Weight Loss:

As you have plenty of options in non-dairy milk alternatives, it could be quite confusing to make a choice in particular when you are looking for one for weight loss. The main thing you need to consider is that the one you choose is low in cholesterol and calories. Non-dairy milk can be a great option and is also quite easy on your stomach. But, don’t forget to burn every calorie you consume. That’s more important than choosing vegan milk for weight loss.

1. Soy Milk – For Weight Loss

soymilk - substitute for milk in diet

A great option for those who are looking for weight loss. It has almost the same amount of nutrients as real milk and perhaps the closest. It is made of grounded soya beans, fermented and mixed with water. The only difference is that it contains less amount of protein than real milk.

2. Almond Milk – Lowers Cholesterol

almond milk surrounded by almonds -  substitute for milk in diet.

A non-dairy milk alternative that is super low in calories and loaded with healthy flavonoids that lower cholesterol. Though it is an excellent alternative to real milk, it is low in calcium and proteins. Yet, its the healthiest in terms of weight and health.

3. Coconut milk – Good For Digestion

Coconut milk - substitute for milk in diet

Coconut milk has been traditionally used in South India and Southeast Asian countries as part of stews, gravy, and sweets. It doesn’t have the sugars present in milk, making it easier to digest when you have an inflamed gut. However, coconut milk is best had cooked along with other herbs. Raw coconut milk can’t be a replacement for dairy milk, as it can’t match up to the micro nutritive quality of dairy.

4. Oat milk – Rich In Fiber

 oat milk - substitute for milk in diet

Not as nutritious as whole oats, oat milk needs to be fortified with nutrients such as calcium, potassium, and iron. Oat milk provides fewer nutrients than dairy milk but generally has more calories, carbs, and fiber than almond, soy, and cow’s milk. Oat milk is packed full of fibre and plant-based protein, and promotes a healthy digestive system Check does oat milk go bad and how long oat milk stays fresh.

Do some good to your body and treat it with a glass of delicious plant-based milk. It’s scrumptious, healthy and gut-soothing too!

What milk alternative tastes the most like milk?

soy milk What does soy milk taste like? Soy milk typically has a mild and creamy flavour, but this can vary between brands. It’s typically sweeter than other milk alternatives. If you want dairy free milk that tastes like milk, this is probably your best option.

What is the most neutral non-dairy milk?

I believe oat milk to be the most neutral tasting, it will not make your coffee taste like a handful of nuts. Oat milk is one of the most nutritious plant-based options, containing more calcium than cow’s milk. All while being very low in fat and being a good source of vitamin A, iron and fiber.

Can you replace milk with water in baking?

Water. In an absolute pinch, water can sometimes be used as a substitute in a recipe that calls for milk…but you might experience some changes in flavor and texture. Try adding a tablespoon of butter for each cup of water you use—it’ll account for some of the milkfat you’re missing out on.

Is it better to drink cow’s milk or a dairy free alternative?

Almond milk, soy milk, rice milk and coconut milk may all offer lactose-free alternatives to cow’s milk, but new research suggests that the dairy version remains the most nutritious option.

Is almond milk or oat milk better for you?

“Almond milk has a higher content of calcium, magnesium and vitamins A, D and E than oat milk, with appreciable quantities of potassium, sodium and sugar among the two alternative milk substitutes depending on the brand and variety,” Pumper says.

Is vanilla oat milk healthy?

Oat milk is a rich source of nutrients, especially if it’s fortified. It has more calories, carbs, and fiber than almond, soy, and cow’s milk, but less protein than soy and dairy milk.

Is dairy milk bad for you?

Milk and other dairy products are the top source of saturated fat in the American diet, contributing to heart disease, type 2 diabetes, and Alzheimer’s disease. Studies have also linked dairy to an increased risk of breast, ovarian, and prostate cancers.

Why is soy milk bad for you?

As with almond milk, some people may have an allergy to soybeans and should avoid soy milk. Soy milk contains compounds that some people refer to as antinutrients. These natural antinutrients can reduce the body’s ability to absorb essential nutrients and impair the digestion of protein and carbohydrates.

What is the creamiest non dairy milk?

Here are 5 of the creamiest:

  1. Oat Milk. Oat milk is currently the darling of the alternative milk world.
  2. Coconut Milk. If you’ve eaten a Thai curry before, you know just how rich and creamy coconut milk is, not to mention the signature flavor it delivers.
  3. Cashew Milk. 
  4. Hemp Milk. 
  5. Pea Milk.

What can you replace milk with in Hamburger Helper?

Milk adds a creamy texure and lends its flavor to the sauce in Hamburger Helper. You may not enjoy the results made with only water. Betty’s Emrgency Substitutions page suggests a substitution for a cup of milk: 1/2 cup evaporated milk plus 1/2 cup water; or nonfat dry milk prepared as directed on package.

Is almond milk a non dairy product?

Almond milk is naturally dairy-free, meaning it’s suitable for vegans, as well as people with a dairy allergy or lactose intolerance ( 4 ). Still, you should avoid it if you’re allergic to tree nuts. Almond milk is a plant-based beverage made from filtered almonds and water.

Is Oatmilk dairy free?

Oat milk is a nondairy, lactose-free and vegan-friendly alternative to cow’s milk. It’s made from oats that have been soaked in water, blended and then strained. The milk that results can be consumed as is or you can add natural sweeteners such as vanilla, dates or cinnamon for extra flavor.

Is coconut milk a dairy?

Coconut milk is naturally lactose-free and not considered a dairy product because it’s derived from a plant — not a mammal. Therefore, coconut milk suits a dairy- or lactose-free diet and is safe for people with a lactose intolerance or milk allergy.

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