Non Dairy Milks: Here Are 5 Things You Should Know

Earlier, milk was synonymous with dairy. However, today, grocery stores have multiple non-dairy milks available—from creamy oat milk to nutty almond milk. Whether you’re lactose-intolerant or vegan, non-dairy milks are a game-changer when it comes to health and sustainability.

Read this article to find out the top five things you need to know about non-dairy milks.

Non-dairy milk is not just a trend. In fact, the plant-based milk market is expected to reach $141 billion by 2032 and is growing at a whopping CAGR rate of 15 percent. From cafes to your favorite cereal at home, plant-based milk alternatives are making their mark everywhere.

Why? The reason is consumers are now prioritizing health and the environment. Traditional dairy farming results in greenhouse gas emissions, whereas plant-based alternatives are often more sustainable. You will be surprised to know that producing almond milk uses 80 percent less water than dairy milk.

Soy milk is not just the only alternative to milk. Nowadays, you can choose from almond, oat, coconut, cashew, and pea milk. The best part? Every milk has its own benefits and nutritional profiles.

If you’re someone who suffers from lactose intolerance, non-dairy milk is your best bet. Almost 68 percent of the global population, as per the National Institutes of Health, have lactose intolerance. Since these milks are naturally lactose-free, they reduce bloating, cramping, and other digestive discomforts linked with regular cow milk. Additionally, you can also find many gluten-free options that are suitable for people with other food allergies. However, if you have a nut allergy, choose oat milk or rice milk instead.

Non-dairy milks are highly versatile. Use oat milk for creamy pasta sauces, coconut milk for rich desserts, and almond milk in your smoothies. The possibilities to create something new with these are perhaps endless. In fact, today, many restaurants are catching up and offering oat or almond milk as the default option for lattes. In fact, 70 percent of coffee drinkers are now preferring plant-based options as per a survey.

While non-dairy milks are an incredible alternative to regular milk, not all of them are equally nutritious. Some might be loaded with added sugars, artificial flavors, and thickeners. The best approach is to read the labels properly.

To say, a cup of unsweetened almond milk typically has just 30-40 calories; however, the flavored versions can have up to 150 calories per serving due to added sugars. Choose unsweetened variants whenever possible.

With their diverse flavors, nutritional benefits, and eco-friendliness, switching to non-dairy milks can be a great choice when it comes to your own health and the planet. With this shift, you are actually a part of the global shift toward healthier and sustainable living.