There’s no question that milk is a food staple in almost all American households because of its high nutritional value. However, many people suffer from lactose intolerance which makes it impossible for them to enjoy a glass of this dairy product.

Good thing, like many other discovered food alternatives, milk has plant-based substitutes ideal for people who want to drink milk but are lactose intolerant. Some of the new and exciting ones that can be found in the market are:

1. Pea milk – If you’re thinking green peas, you’re wrong. Pea milk is made using yellow pea protein and contains as much protein as regular milk. It is also known to alternative milk lovers because it has at least 50 percent less sugar than dairy, gluten-free and safe for those suffering from common allergens like nuts. Furthermore, the process of turning peas into milk is eco-friendly since it doesn’t require too much water during production, unlike dairy milk. More importantly, pea milk tastes nothing like peas.
2. Oat milk – Made from whole-grain or steel-cut oats, oat milk is the best option if you’re looking for something creamy. It’s highly beneficial for the health since it is naturally high in fiber and iron. Just like ordinary milk, this alternative is also rich in calcium, low fat and completely free of saturated fat. Oat milk is ideal for weight maintenance since it’s also low in calories.
3. Tiger nut milk – Tiger nut is considered a superfood; it is packed with vitamins C and E, and is said to help fight hypertension and cholesterol. Tiger nut milk is also soy- and dairy-free, and AIP (auto-immune paleo) diet-friendly. Furthermore, this plant-based milk is believed to help boost fertility, detoxify the liver, reduce the risk of cardiovascular diseases, and is a good source of non-meat protein.
4. Macadamia milk – Among the four alternatives, this is the creamiest plant-based milk since its calories come from fat. This milk is rich in monounsaturated fats, high in calcium and contains more vitamin E than other alternatives. Macadamia milk helps in lowering the risk of heart disease and stroke.

[Editor’s note: Beware of plant milks that are “whitened” with calcium carbonate, a cheap, barely-digestible form of calcium that’s used to make plant milks look more white. This form of calcium is not healthy to consume in large quantities on a daily basis. It’s used in a lot of almond milk products, in particular. Personally, I like Ripple because it’s a pea protein milk without the calcium carbonate.]

Meanwhile, here are some more commonly known milk alternatives you can purchase now:

1. Almond milk – A great milk replacement for your cereals, smoothies, and coffee, almond milk is great for those watching their weight, due to its monounsaturated fat content, which aids in weight management. Unsweetened almond milk is said to only have 30 calories per cup and one gram of carbohydrates.
2. Cashew milk – Just like almond milk, this drink is best for those who are calorie-conscious. One cup of unsweetened cashew milk only has 25 calories.
3. Coconut milk – This alternative is more used as a dairy substitute for some recipes. Coconut milk makes food creamier and tastier, and also helps in reducing bad cholesterol.
4. Soy milk – It is known as the most nutritionally balanced among all plant-based milk substitutes. Soy milk has been used in exchange for dairy milk for years and is a common staple in coffee shops. This drink is recommended for people who are vegan/vegetarian. (Beware of GMO soy, however…)
5. Hemp milk – One cup of hemp milk contains 70-100 calories, plus vitamins D and B-12. Hemp milk is also a good source of phosphorus and magnesium. This is a good milk alternative to vegans/vegetarians who may be soy intolerant.
6. Rice milk – This is the best milk alternative for people who suffer from allergens such as soybeans and almonds. However, rice milk is not recommended for people who are trying to lose weight as its calories primarily come from carbohydrates. This drink is good for active people and those who are bulking up.

Read more articles on other plant-based food alternatives at Food.news today.

Sources included:

OrganicSpaMagazine.com

TheAlternativeDaily.com

LiveStrong.com

PublicHealth.com.ng

PopSugar.com.au

ABCNews.go.com