Wanderlustfoodie

Unsweetened soy milk, perhaps the first milk alternative (and the most nutritionally equivalent to dairy milk), has around 80 calories per cup and 8 grams of plant-based protein derived from soybeans. Soy milk is made by soaking and mixing these tiny beans, then straining the pulp before drinking. Soy alternatives are also high in antioxidants and fiber, and they provide important polyunsaturated fats. You can try Kirkland Signature, Pacific Foods, Yeo’s, Kikkoman Pearl, and Sunrich Naturals. 

Oat milk, the newest addition to the group, is a rich, lightly flavored addition to coffee, tea, cereal, or a homemade smoothie. According to preliminary studies, it includes added fiber, which can make it more filling than other alternative milk. However, oat milk contains less protein than nonfat cow’s milk or soy-based alternatives. You can go for Califia Farms, Oatly Oat Milk, Pacific Foods, Thrive Market, and Oatsome.

Coconut Milk has a tropical flavor as compared to other plant-based milk since it is made from water and coconut cream. Coconut milk has a higher fat content and lowers carbohydrate content than nut or grain-based milk. The majority of the calories come from saturated fat, which can amount to up to 4g per cup or 20% of your daily value. The creamy texture and fat quality, on the other hand, help to increase satiety. We recommend you brands like So Delicious, Trader Joe’s, Coconut Dream, Native Forest, and Thai Kitchen.

The majority of commercial almond milk has 35-90 calories per cup, and there are a variety of blends and unsweetened varieties to choose from. They’re mainly made of almonds and water, with a few other emulsifiers and fortifying nutrients thrown in for good measure. We get around 1 gram of protein and 1 gram of fiber per serving in the lower-calorie versions. If we’re using almond milk as a dairy substitute in homemade smoothies, we should bear in mind the low protein content. Epigamia, Blue Diamond, So Good, Raw Pressury, and Sofit are some brands you should try.

In tea or homemade tea lattes, cashew milk is particularly delicious. For a midday boost of L-theanine, a compound contained in matcha that has been connected to cognition and concentration, try it with matcha. Cashew milk is made in the same way as almond milk (soaking, mixing, and straining) and has a similar nutritional profile, with about 40-50 calories per cup. Cashews contain zinc, copper, and magnesium, all of which are beneficial to your immune system. Some brands expert in Cashew milk are Forager Project, Silk, Elmhurst, So Delicious, and Cashew Dream. 

Peanuts are the crown jewel of foods since they are beneficial to both you and the environment. They have a similar flavor and nutritional profile to tree nuts (almonds, walnuts, cashews, and hazelnuts), but they grow underground and use significantly less water. The best thing about peanut-based products is that they are much less expensive and higher in protein than other dairy alternatives. Recommended brands are So Good, Jus Amazin, Raw Pressury, and Urban Platter.

Rice milk is produced by combining rice and water in a blender. In its unsweetened form, it’s also lowered in calories than other milk alternatives, but since the taste is so subtle, most varieties contain added sugar. If we are allergic to nuts, seeds, or legumes, we might be better off with an alternate grain mix. You can try Rice Dream, Kirkland Signature, Pacific Foods, and Better Than Milk. 

If we want to increase our intake of plant-based omega-3s, walnut milk is a great option. It has a slightly earthier flavor than other milk and has 3 grams of plant-based protein per 120 calories. It’s great in tea or coffee to mix things up in the morning, or in smoothies to balance out sweet fruits. Examples of some brands are Elmhurst, Vegemil, Milkadamia, Pacific Foods, and 137 Degrees. 

Unsweetened hazelnut milk has around 1 gram of fiber and protein, 30 calories per cup, 90 milligrams of sodium, and 3 grams of fat. It has a mildly sweet and nutty flavor to it. Hazelnuts themselves are high in heart-healthy omega-3 fatty acids and antioxidants, but those nutrients are watered down in milk. Best in the market are Pacific Foods, Elmhurst, Innocent, and Alpro.

This is a nut-free recipe with no added sugar because bananas are naturally sweet. The milk has a distinct taste and makes a rich and creamy smoothie foundation. Moola’s Original Banana Milk has 60 calories, 3 grams of fat, 15 milligrams of sodium, and 1 gram of fiber and protein per cup. Needless to say, Korean brands serve the best banana milk. We still list some brands here- KS Foods, Amul, Storia, Raw Pressury, and Binggrae.