Milkin’ it

Milk is a great source of calcium and protein, but lots of people with dairy sensitivities can’t handle it.  Even those who can are turning to vegan alternatives to pour in cereal, add to coffee or smoothies or just drink plain. Most of these alternatives come in sweetened and unsweetened, sometimes even in “Vanilla” and “Chocolate” flavors.  But which is the best choice?  While none taste quite like regular milk, certain options do have comparable nutritional value! Here’s my guide for milkin’ it:


ALMOND MILK – Almond milk can have a slightly, well, almond-y flavor, but overall the taste is pretty neutral, which makes it one of the more popular picks.  And the unsweetened versions come in at only 40 calories per serving, so this is a good calorie-conscious, low-sugar alternative. Still, it has only 1 g of protein versus the 8 grams in regular milk!

SOY MILK – While soy can be a potential allergen and contains compounds that mimic estrogen when ingested, soymilk can be healthy in moderation. It’s packed with protein (the most comparable to regular milk!), which makes it a good supplement for vegans.

COCONUT MILK – This is sweeter than regular milk, but is also thicker and creamier than lots of the milk alternatives. Dieters beware: it’s about as high in saturated fat as whole milk!

FLAX MILK – Flax milk is newer on the scene and is alluring because it boasts only 25 calories per serving, making it a great base for smoothies and other drinks that can add up fast in calories. But while flax milk is a great source of calcium and vitamin D, it doesn’t have any protein, so the satiating effect of regular milk is not achieved with this substitute.

HEMP MILK – Hemp is low in calories and offers protein, vitamin D, calcium and lots of omega three fatty acids, so it’s a super healthy choice. It has a sweet, slightly nutty flavor, and the only down side is that it’s one of the more expensive alternatives!

RICE MILK – Rice milk is awesome for those with soy or nut allergies, but it doesn’t have any protein or omega threes.  Some find it’s too watery and dilutes their coffee too much!

SUNFLOWER MILK – This thick milk has a slightly nutty taste and offers a little protein, but beware—it is grayish in color, which can turn some people off from drinking it straight!

OAT MILK – Oat milk is high in fiber and has about four grams of protein per serving. It does have more sugar and calories, but still has a healthy dose of vitamins. Some do report it has a strong taste.

Which alterna-milk is your favorite?

Posted on September 18, 2015

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