Author: Carla Moore
Hi, I’m Carla-Mari. A dedicated foodie with a love for nature, I bring a holistic approach to our vegan recipes and nutritional advice, ensuring you’re fuelled for any adventure.
Interesting fact: I’m an internationally qualified chef..
Ultimate Guide to The Best Non-dairy & Vegan Friendly Plant-Based Milks for All Adventures
Discovering plant based milks and all they have to offer in terms of taste and versatility is actually pretty amazing. There is a common misconception that you can’t do as much with plant based milk and oh boy, is that wrong! Whether you crave a silky coffee companion, want to know the best options to bake with, or find the perfect nutrient-packed smoothie boost, we’re here to help. Get ready for our ultimate guide to the best plant-based milks & perfect non-dairy milks for every occasion, use and enjoyment!
Why Choose Non-Dairy Milk?
Making the switch to non-dairy milk goes beyond what’s in your glass—it reflects a commitment to ethical living and health awareness. Let’s delve into why opting for non-dairy milk makes such a meaningful impact. For those embracing an outdoor lifestyle, choosing vegan-friendly options extends beyond food, as you can also select vegan-friendly clothing for your outdoor adventures.
Environmental Responsibility
The dairy industry leaves a significant ecological footprint, contributing to greenhouse gas emissions, extensive land use, and high water consumption. Let’s not even get started on the cruelty towards those poor beautiful, innocent cows. Choosing non-dairy alternatives can really mitigate these effects and it’s awesome to see just how many people are making the switch to plant based every year.
- Greenhouse Gas Emissions: Dairy production accounts for roughly 4% of global greenhouse gas emissions. For instance: Producing one glass of cow’s milk requires 1.75 square meters of land, whereas oat milk uses only 0.25 square meters and almond milk just 0.1 square meters. I mean, this is simple math at this point as to why not to use dairy products.
- Water Usage: Dairy farming is notoriously water-intensive. Consider this: It takes about 144 gallons of water to produce one gallon of almond milk, whereas cow’s milk requires a staggering 880 gallons per gallon produced. In a world where we are faced with water scarcity in numerous countries, switching to plant based could help lessen this problem.
Choosing non-dairy milk isn’t just about what’s best for you and the animals—it’s about what’s best for the planet we all share and the planet we take for granted that we will be passing down to future generations.
Health Benefits
Switching to non-dairy milks can offer nutrition that’s just as good or even better than dairy milk, especially with added fortification. Learn more about vegan foods rich in vitamin B12 to ensure you’re meeting your nutritional needs.
- No Cholesterol: Plant-based milks are cholesterol-free, which is great for your heart.
- Packed with Vitamins and Minerals: Many non-dairy milks come with added nutrients like calcium, vitamin D, and B12.
- Low in Saturated Fat: Most non-dairy options are low in saturated fats, helping to maintain healthy cholesterol levels, this is super important for diabetics who need to watch this.
- Dietary Fibre: Unlike dairy milk, some plant-based varieties like oat and soy milk provide dietary fibre.
Ethical Considerations
Choosing non-dairy milk also reflects ethical concerns about animal welfare. The dairy industry often involves practices that raise ethical questions and are simply ignored most of the time.
- Living Conditions: Dairy cows are frequently confined and subjected to intensive farming methods which are cruel and simply not ok with regards to animal welfare.
- Life Cycle: Dairy cows are typically culled once their milk production declines, prompting concerns about how animals are treated in the industry. These cows are not only subject to unfair living conditions, but used and abused their whole life for milk and then slaughtered for meat. Heartbreaking.
Making the switch to non-dairy milk isn’t just about what’s good for you—it’s also about making a positive impact on animal welfare and enjoying delicious, nutritious options.
Types of Non-Dairy Milk
Exploring the world of non-dairy milks can feel rather intimidating. What to choose? How will it taste, is perhaps the biggest concern. What can I use it with? Let’s take a closer look at some of the most popular choices, their perks, and what they are best suited for.
Almond Milk
- Ideal For: Adding to smoothies, pouring over cereal, and baking a wide variety of goodies.
- Taste & Texture: It’s got a light, nutty flavor and a silky consistency.
- Nutritional Highlights: Calories (1 cup unsweetened): 60; Fat: 2.5g; Protein: 1g.
- Environmental Impact: Almond milk production uses quite a bit of water, but choosing sustainably sourced brands can help.
Oat Milk
- Perfect For: Frothing in your coffee, enhancing baked treats, or simply sipping solo. We personally love oat milk in our coffee.
- Taste & Texture: Creamy and subtly sweet, oat milk offers a satisfying mouthfeel.
- Nutritional Highlights: Calories (1 cup): 120; Fat: 5g; Protein: 3g.
- Environmental Impact: Oat milk tends to be more eco-friendly than almond milk, requiring less water and land usage to produce.
Soy Milk
- Perfect For: Boosting your protein intake and versatile in every recipe.
- Taste & Texture: It’s got a rich texture and a subtly neutral taste.
- Nutritional Goodness: Calories (1 cup): 100; Fat: 4.5g; Protein: 7g.
- Health Perks: Packed with protein and often loaded with calcium and vitamins.
For those seeking to boost their protein intake, soy milk is an excellent choice, often paired with a high-quality vegan protein powder for an extra protein kick
Coconut Milk
- Ideal For: Adding a creamy touch to your favorite dishes, especially in Asian and Caribbean cooking.
- Taste & Texture: Creamy and rich, with that unmistakable coconut essence.
- Nutritional Goodness: Calories (1 cup): 45; Fat: 5g; Protein: 1g.
- Usage Tip: Perfect for enriching curries, soups, and decadent desserts. I personally love adding coconut milk to my soups and we also use it to make some seriously delicious strawberry ice cream.
Cashew Milk
- Great For: Creating velvety smooth soups and luscious sauces.
- Taste & Texture: It’s creamy with a gentle, slightly sweet flavor.
- Nutritional Goodness: Calories (1 cup): 50; Fat: 5g; Protein: 2g.
- Simple Ingredients: Opt for versions with fewer ingredients for a purer choice.
Pea Milk
- Best For: Meeting your high-protein needs and accommodating various dietary restrictions.
- Taste & Texture: Thick and mildly toasty in flavor.
- Nutritional Goodness: Calories (1 cup): 100; Fat: 4.5g; Protein: 8g.
- Allergen-Friendly: Perfect for nut allergies and free from common allergens.
Comparison Chart
To help you choose the best non-dairy milk for your needs, here’s a comparison chart summarizing key attributes:
| Milk Type | Calories (per cup) | Fat (g) | Protein (g) | Best For |
|---|---|---|---|---|
| Almond Milk | 60 | 2.5 | 1 | Smoothies, Cereal, Baking |
| Oat Milk | 120 | 5 | 3 | Coffee, Baking, Drinking |
| Soy Milk | 100 | 4.5 | 7 | Protein Boost, Versatility |
| Coconut Milk | 45 | 5 | 1 | Curries, Soups, Desserts |
| Cashew Milk | 50 | 5 | 2 | Soups, Sauces |
| Pea Milk | 100 | 4.5 | 8 | High Protein, Allergies |
Choosing the perfect non-dairy milk can elevate your diet while staying true to what matters most to you. With such a variety to choose from, there’s an ideal option for every taste and lifestyle out there.
Tips for Finding Your Ideal Non-Dairy Milk
Selecting the right non-dairy milk can feel a bit overwhelming given the array of choices that are out there. Here are some practical tips to help you find the best match for your needs:
- Check the Labels: Taking a peek at the ingredients and nutritional facts on the label is key to picking a healthy choice.
- Watch Out for Added Sugars: Many non-dairy milks come sweetened, which can add extra calories. Opt for “unsweetened” versions to keep it light.
- Example: Compare the sugar content between “Original” and “Unsweetened” almond milk—while the original might pack 7 grams per serving, the unsweetened version has none.
- Mind the Additives: Some non-dairy milks include additives such as carrageenan or artificial flavors. Choose brands with straightforward, natural ingredients.
- Example: Elmhurst’s Unsweetened Cashew Milk boasts just two ingredients: water and cashews.
- Check the Nutrition: If you’re relying on non-dairy milk for protein, consider options such as soy or pea milk, which typically pack more protein than almond or rice varieties.
Navigating your options ensures you find a non-dairy milk that not only suits your taste buds but also supports your health goals. Make the time and effort to try various options so that when you find the perfect one for you, you are guaranteed to love it.
Fortification
Fortified non-dairy milks are packed with essential nutrients that are key for a balanced plant-based diet.
- Get Your Calcium Fix: Many non-dairy milks are loaded with calcium to rival cow’s milk, which is crucial for strong bones.
- Look for the Good Stuff: Opt for brands that deliver at least 30% of your daily calcium needs per serving.
- Boost with Vitamin D: Often paired with calcium for better absorption and to support bone health.
- For Example: Soy and almond milks often come fortified with vitamins D and B12—super important for vegans.
- Extra Goodies: Some brands go the extra mile, fortifying with vitamin B12, iron, and omega-3s, making them a real winner.
Taste Test
Finding your perfect non-dairy milk is all about discovering what tickles your taste buds—and that’s where the fun begins! Try different recipes, drinks, mixes, and additions to your favorite foods. Make the effort to delve into some baking too, even simple things such as quick pancakes or oat bars with plant milks, are quick, easy and delicious!
- Start Small: Grab a mini carton or single serving to test the waters before committing.
- Mix It Up: Experiment with different types and brands. Maybe one almond milk isn’t your preference, but another’s creamy taste wins you over.
- Match Made in Heaven: Different milks excel in different roles. Oat milk’s creaminess loves a coffee cup, while almond milk might just blend perfectly into your favorite smoothie.
Ethical and Sustainable Choices
Choosing non-dairy milk isn’t just a dietary choice—it’s a positive step toward living more sustainably and ethically. Here’s how you can ensure your choices reflect these values:
Embrace Sustainability
Supporting brands committed to eco-friendly practices helps to lessen your personal environmental impact and let’s face it, we all need to be aware of this.
- Water Conscious: Some non-dairy milks, such as almond milk, can use a lot of water to be produced. Look for brands that are transparent about their efforts to save water.
- Eco-Friendly Brands: Companies like Califia Farms are leading the way with sustainable farming practices.
- Packaging Matters: Choose brands that use recyclable or biodegradable packaging.
Ethical Sourcing
Opt for brands that prioritize fair labor practices and humane treatment of animals, even if they’re not directly involved in dairy farming.
- Fair Trade Options: Some non-dairy milks, especially those made from nuts such as cashews, offer fair trade choices to support fair wages and good working conditions for farmers. Examples include Silk and Pacific Foods, which emphasize ethical sourcing and fair trade practices.
- Animal-Friendly: While non-dairy milks don’t involve dairy cows, ethical sourcing extends to how the ingredients are farmed. Choose brands promoting sustainable and humane agricultural practices.
- Support Local: Buying from local and small-scale producers can reduce carbon emissions and boost local economies.
- Explore Local Options: Check out farmers’ markets or health food stores nearby for non-dairy milks made locally.
- Community Impact: Supporting local producers helps create a sustainable local economy and reduces the environmental impact of transportation.
By making thoughtful decisions about your non-dairy milk choices, you’re not only enhancing your health but also contributing to a more sustainable planet. Enjoy exploring different options, reading labels mindfully, and supporting brands that are conscious of our environment and making a difference.
Author: Carla Moore
