Americans drink an average of 20 gallons of milk per person per year.
But these days, whether you’re a vegan, sensitive to milk or just don’t like the taste, there are many non-dairy options available.
What milk is right for you?
Here is a list of 13 best vegan milk alternatives to dairy milk.
List of plant based milk :
1- Almond Milk
Almond milk is made from ground almonds, water, and (in the majority of cases) sweetener.
Many varieties of almond milk are also fortified with minerals and vitamins.
Naturally nutritious, this milk is also a good milk to make at home.
As well as being low in fat and calories, almond milk is naturally high in many beneficial minerals and vitamins, including vitamin E.
There’s no cholesterol or saturated fat in the milk.
Furthermore, it is low in sodium and high in healthy fats (such as omega fatty acids), which helps to prevent heart disease and high blood pressure.
It one of the best vegan substitute for whole milk.
READ : Is yoghurt Vegan?
2- Oat Milk
Oat milk is made with presoaked oat groats, which are hulled grains broken into fragments.
An interesting fact about oat milk is that it contains more calcium in one serving than regular cow’s milk.
Oat milk contains 36% of the RDA for calcium, while one serving of whole milk contains 28%.
In addition, one serving will also give you 10% of your recommended daily amount of iron.
The oat milk is one of the best vegan milk alternatives to dairy milk.
3- Soy Milk
This vegan milk substitute is excellent for cooking, baking, in a glass or over cereal, soy milk is an easy method to add protein and dimension to your recipes.
Soy milk may also contain natural substances called isoflavones, which have been linked with a reduced risk of heart disease and a 25 percent decrease in breast cancer recurrence when at least 10 mg of isoflavones are consumed daily.
4- Flax Milk
Flax seeds are a natural source of Omega-3s, and it is the best non-dairy option for this purpose.
Flax seed milk has high levels of phytochemicals, ideal to nourish our bodies and to balance the hormones, particularly in women.
5- Coconut Milk
6- Hemp Milk
It is prepared from the seeds of hemp tree and is regarded as one of the healthiest choices for dairy-free milk.
Hemp milk contains 10 essential amino acids, making it an ideal choice for vegan bodybuilders and athletes of any dietary persuasion who are constantly needing to refuel and build muscle.
7- Rice Milk
Rice milk is a delicious, healthy beginning for anyone trying to find a healthy alternative to milk products.
Low in fat and naturally high in B vitamins, this milk contains selenium and manganese, which are potent antioxidants that help protect you from cancers and infections.
8- Hazelnut Milk
Hazelnut milk is an amazing vegan alternative to dairy milk.
Rich in folic acid, which is crucial for growing adults and babies, and also is it is rich in plant-based omega-3 fatty acid ALA, which has been proven by many studies to help keep cholesterol and blood pressure in check.
9- Macadamia Nut Milk
Macadamia nut milk is a nutritional powerhouse of omega-6 fatty acids, antioxidants, and phytochemicals guaranteed to improve your health.
They also contain moderate amounts of calcium, zinc, copper, phosphorus, potassium, and magnesium.
10- Cashew Milk
Cashew milk is lactose-free, but the nutrients vary depending on whether you make it at home or buy a commercially prepared product.
One cup of homemade cashew milk made using 1/4 cup of cashews has 10 grams of carbohydrates and 189 calories.
11- Quinoa Milk
Quinoa milk is high in dietary fiber, protein, vitamins, and all essential amino acids.
This great taste, easy-to-drink product also contains important minerals such as manganese, magnesium, iron, copper, zinc and phosphorus.
This is the best plant based milk for porridge.
12- Potato Milk As a Vegan Milk Substitute
Potato milk has lots of health benefits, particularly for anyone who has food intolerances or allergies, including children with autism.
That’s because potato milk is gluten-free, dairy-free, casein-free, cholesterol-free, fat-free, and soy-free.
13- Sunflower Seed Milk
This amazing non-dairy milk recipe is satisfying and less expensive than using nuts.
Because sunflower seeds are high in vitamin E, this milk keeps our immune system rockin’ and our skin glowing.
Additionally, they’re loaded with magnesium that helps keep our bones strong and our muscles relaxed.
Make your own dairy free milk.
It’s incredibly easy and in some cases, more economical and healthier to make your own vegan milk.
This was the full list of best substitute for milk for vegans.
What is your favorite vegan milk alternatives to dairy milk?