15 Vegan Milk Alternatives to Boost Your Health and Save the Planet

As more people switch to a plant-based diet, the demand for vegan milk continues to rise. Fortunately, there are many types available on the market, made from various plant-based sources. In this article, we’ll take a closer look at some of the next types of vegan milk you may want to try.

Author: Dani Bautista

The variety of vegan milk types available is vast, each with its own nutritional values and benefits.  I’m not going to attempt to describe the texture or flavor of these plant-based beverages since this is something every person experiences in a different way. Also, these aspects can change significantly depending on the brand or if it has added sugars, for example. The purpose of this article is to take a closer look at some of the most popular vegan milk options available and explore their nutritional benefits.

But speaking about the taste, how many times have you heard someone say that they only like cow’s milk with their coffee? Here are 15 alternatives to show them:

Almond 

Almond milk is a low-calorie option that is high in vitamin E, which is essential for healthy skin, hair, and nails. It can also be a good source of calcium, vitamin D, and magnesium if enriched.

Cashew

Cashew milk is an excellent source of healthy fats, protein, and antioxidants. Cashew milk is also a great source of iron and copper, which are essential for red blood cell production.

Coconut

Coconut milk is a creamy and delicious option that is naturally sweet and rich in healthy fats. It is an excellent source of medium-chain triglycerides (MCTs) which are quickly metabolized and converted into energy. Coconut milk is also high in iron, potassium, and magnesium.

Flax

Flax milk is made from flaxseeds and is a great option for those who want to increase their omega-3 and omega-6 intake, which are essential for human metabolism. Flax milk is usually low in calories and is a great option for those who are watching their weight.

Hazelnut

Hazelnut, like almond milk, is a great source of vitamin E. Is also a good source of B vitamins and omega-3 fatty acids. It’s also said that hazelnut milk has a strong nut flavor. What do you think?

Hemp

Hemp milk is made from hemp seeds and is a great source of protein and omega-3 fatty acids, which are essential for brain health. It can also be high in calcium, vitamin D, and iron. Hemp milk is low in calories and is a great option for those who are looking for a milk alternative that is low in fat.

Macadamia

Macadamia nut milk contains a higher amount of healthy monounsaturated fats, which are believed to lessen inflammation in the body, reduce bad cholesterol levels, and help your regular cell function. Macadamia milk is low in carbohydrates, making it a great option for those who are watching their sugar intake.

Millet

Millet milk is a great option for those who are looking for a milk alternative that is high in antioxidants and it’s also low in fat and calories. Millet milk is usually made from pearl, proso, foxtail, or browntop millet. The potential health benefits of millet include protecting cardiovascular health, preventing the onset of diabetes, and helping people achieve and maintain a healthy weight.

Oat

Oat milk is a popular option that is high in fiber, making it a great option for those who want to maintain healthy digestion. It is also high in beta-glucans, which are essential for immune health. 

Pea

Pea milk is a great source of protein, making it an excellent option for those who want to maintain muscle mass. It is also high in iron, calcium, and vitamin D, which are essential for healthy bones. Personally, it is the one that tastes the most similar to cow’s milk. Do you agree?

Pistachio

Pistachio milk is a great source of protein, fiber, and healthy fats. It is also high in calcium, magnesium, and potassium, which are essential for healthy bones and muscles. It is also low in calories.

Quinoa

Quinoa milk is a great option for those who are looking for a milk alternative that is high in protein. It is also a great source of iron, magnesium, and potassium, which are essential for healthy muscles and nerves. Quinoa milk is low in fat and calories, making it a great option for those who are watching their weight.

Rice

Rice milk is a hypoallergenic option that is free from dairy, soy, and nuts. It is low in fat and cholesterol and is commercially fortified with vitamin B12 and calcium. Rice milk is also an excellent source of complex carbohydrates, making it a great option for those with gluten sensitivities.

Soy

Soy milk is one of the most widely consumed vegan milk options. It is high in protein and calcium, and it’s usually fortified with vitamins B12 and D. Soy milk also contains isoflavones, which have been shown to reduce the risk of heart disease and cancer. 

Spelt

Spelt milk is made from an heirloom grain, and it is a great option for those who are looking for a milk alternative that is high in protein. It may also contain iron, magnesium, phosphorus, potassium, and vitamin B6.

It’s clear that the demand for plant-based milk alternatives is on the rise as more and more people seek out healthier and more sustainable options. The plant-based milk industry is experiencing exponential growth, with new varieties of vegan milk constantly being developed. “The global Plant-Based Milk Market size is expected to surpass USD 123.1 Billion by 2030 from valued at USD 35 Billion in 2021,” according to a report by Strategic Market Research. As a result, it has never been easier to incorporate vegan milk into your daily routine. So, whether you are looking for a milk alternative that is high in protein, low in calories, or rich in healthy fats, the growing plant milk industry has something for everyone.

Which one is your favorite? Do you know another milk that we have not talked about in this article? 

If you’re interested in exploring all the plant-based milk alternatives, be sure to visit  Vkind.com or download our app to let us help you to find the closest grocery store near you.

Sources:

Strategic Market Research. Dec 21, 2022. Plant-Based Milk Market Sales Data Pointing $123 Billion Industry Opportunity, Emerging Leader in Functional Beverages & Dairy Alternatives. https://www.globenewswire.com/news-release/2022/12/21/2577853/0/en/plant-based-milk-market-sales-data-pointing-123-billion-industry-opportunity-emerging-leader-in-functional-beverages-dairy-alternatives.html 

Associated. Jan 24, 2019. The Ultimate Guide to Plant-Based Milk. https://associatedcoffee.com/blog/the-ultimate-guide-to-plant-based-milk/#:~:text=Hazelnut%20milk%20has%20more%20than,fatty%20acids%20and%20vitamin%20E.

En Estado Crudo. Sep 27 , 2021. 15 tipos de leches vegetales y sus propiedades. https://www.enestadocrudo.com/tipos-leches-vegetales/ 

https://foodstruct.com/compare/milk-vs-soymilk-originalandvanilla-unfortified

Atli Arnarson, Ph.D. Jan 5, 2023. 7 benefits of almond milk. Medical News Today. https://www.medicalnewstoday.com/articles/318612

WebMD. Dec 12, 2022. Cashew Milk: Are There Health Benefits? https://www.webmd.com/diet/health-benefits-cashew-milk

Milk Pick. Spelt Milk. https://milkpick.com/spelt-milk/