top of page
Writer's picturedanibirkeland
Nov 21, 20246 min read

The Skinny on Non-Dairy Milks






In recent years, non-dairy milks have grown immensely in popularity, becoming a go-to choice for many people. Options like oat milk and almond milk provide delicious alternatives to traditional cow's milk. These plant-based beverages cater to various dietary needs, including lactose intolerance, veganism, and those looking to cut back on animal products. But what are non-dairy milks, how are they produced, and are they genuinely healthy?


What are Non-Dairy Milks?


Non-dairy milks, sometimes referred to as plant-based milks, are beverages derived from grains, nuts, seeds, or legumes. They serve as substitutes for cow’s milk. Here are some common types of non-dairy milks:


  • Almond Milk: Made from ground almonds, this milk offers a nutty flavor and is lower in calories.

  • Soy Milk: This is made from soybeans and is high in protein, making it similar to cow's milk.

  • Oat Milk: Gaining popularity for its creamy texture, oat milk is made from whole oats.

  • Coconut Milk: Known for its rich flavor, this milk is produced from fresh coconuts.

  • Rice Milk: This is one of the least allergenic options available.

  • Hemp Milk: Made from hemp seeds, it’s rich in omega-3 fatty acids.


As health consciousness rises, the demand for non-dairy options continues to increase. Many consumers view these alternatives as healthier choices due to their lower calorie counts and specific nutritional benefits, which vary by ingredient.


How are Non-Dairy Milks Made?


The production of non-dairy milks depends largely on the main ingredient. Here’s how popular varieties are made:


Almond Milk


Almond milk is produced by grinding almonds into a paste and mixing that with water. This mixture is then strained to remove the pulp, resulting in a smooth, creamy milk. For flavor enhancement and nutrition, brands often add sweeteners and nutrients like calcium or vitamin D.


Soy Milk


To make soy milk, soybeans are soaked, blended with water, and cooked, then strained to eliminate the solids. Notably, soy milk contains about 7 grams of protein per cup, closely matching the protein content of cow’s milk, which is around 8 grams.


Oat Milk


Oat milk is made by soaking oats in water and blending them until smooth. This mixture is strained, and sometimes enzymes are added to convert starches into natural sugars, providing a pleasantly sweet taste. Oat milk typically contains about 130 calories per cup and offers 1-3 grams of protein.


Coconut Milk


To create coconut milk, fresh coconut is grated and mixed with water. The mixture is strained to separate the coconut meat from the liquid. This beverage is rich in flavor and healthy fats, providing a unique profile that many find appealing in smoothies or coffee.


Rice Milk


Made by cooking rice and blending it with water, rice milk is an excellent non-dairy option for those with nut or soy allergies. It generally contains around 120 calories per cup and has low protein content.


Hemp Milk


Hemp milk is created from hemp seeds and water. It is rich in omega-3 fatty acids and contains about 3 grams of protein per cup, offering a healthy alternative for those looking to boost their nutritional intake.


Are Non-Dairy Milks Really That Healthy for You?


The health benefits of non-dairy milks can differ based on the specific type and formulation. Here are some important factors to consider:


Nutritional Comparison


  • Calories and Fat Content: Many non-dairy milks, such as almond and oat, are often lower in calories compared to whole cow’s milk, which has about 150 calories per cup. However, many versions contain added sugars, increasing overall calorie counts.

  • Protein Levels: Soy milk stands out with a protein level similar to cow's milk, while most other non-dairy milks typically offer less than 1 gram of protein.


  • Added Nutrients: Fortified non-dairy milks can provide nutrients such as calcium, vitamin D, and vitamin B12. These additions can make them closer in nutritional value to cow's milk.


Potential Health Benefits


Research suggests non-dairy milks may offer several health benefits. For instance, almond milk can be low in calories and high in vitamin E, fostering skin health. Oat milk is rich in beta-glucans, which may help lower cholesterol levels. Moreover, lactose-intolerant individuals can find relief by choosing non-dairy alternatives, eliminating the digestive discomfort they might experience with dairy.


Considerations and Drawbacks


Despite the positives, not all non-dairy milks are created equal. Some store-bought options can contain additives, preservatives, and artificial flavors, undermining their health benefits. They are also highly processed. In order to extract milk from these plant-based options, high heat and chemical solvents (like hexane, also used in the manufacturing of canola oil) are included in their extraction process. Moreover, because of these processes, many non-dairy milks lack sufficient protein unless they are fortified with synthetic nutrients. At any rate, carefully reading labels is essential to ensure the chosen non-dairy option aligns with dietary needs while delivering on nutrition and taste.


Some possible additives you may find in non-dairy milks:


  • Sweeteners: Cow's milk is naturally sweetened in the form of lactose, but has no added sugars. Non-dairy milks have no sweeteners unless added, which they often are. Some sweeteners are more natural, like cane sugar or agave, while others will use corn syrups, with amounts up to as much as 8 grams of added sugars per serving! Although, some unsweetened milks are still quite high on the glycemic index (which is a measured response of foods on blood sugars), such as rice milk (GI 85) and oat milk (GI 69). In comparison, cow's milk has a GI of 27.


  • Carrageenan: Used as an emulsifier to make non-dairy milks thick and creamy, just like real milk. It has been associated with intestinal inflammation and cancer. It is made from seaweed (Irish Moss, as red seaweed), so manufacturers can claim their products are plant-based and/or natural.

      

  • Gellan or Guar Gum: These are also emulsifiers or thickening agents, which are used more frequently as companies shy away from using carrageenan. As with carrageenan, these emulsifiers have been linked to intestinal inflammation by interfering with gut bacteria and the gut's mucosa lining with regular use. Needless to say, it's best to eliminate these as much as possible.


  • Added Nutrients: Synthetic nutrients are added to non-dairy milks to make them equal or near equal to the nutritional value of cow's milk. There's one big problem with this: synthetic nutrients do not necessarily provide the same benefits as natural nutrients.


  • Natural Flavors: Whenever you see natural flavors on the label, be skeptical. Although created from natural sources, plants and animals, they are also created from chemists in a lab. Vani Hari from Foodbabe.com explains, "For example, they might take some castoreum from a beaver (2) to make a flavoring that resembles vanilla – without ever using any vanilla beans. But, hey, it’s “natural” because it’s from a beaver!" Yuk! That's all I have to say about that!


  • Oils: In order to give your non-dairy milk that "milk feeling", and increase its fat ratio, oils may be added, such as vegetable oil, sunflower and safflower oils. You can find out more about the ill-effects of vegetable oils in my post Pressing Into Oils. In short, these are highly processed oils where hazardous solvents are used to extract oil from these plant products.


  • Pesticides & Herbicides: It is no secret that unless you are buying organic, you will be consuming harmful pesticides and herbicides, at minimum, used during the crop production of any of the non-dairy milk sources.


Exploring Your Non-Dairy Milk Options


With a range of choices available, non-dairy milks are here to diversify your beverage selections while catering to various dietary needs. Their different ingredients and flavors showcase the growing shift towards plant-based alternatives.


As you incorporate non-dairy milks into your diet, consider your nutritional needs and preferences. By carefully reviewing labels and understanding production methods, you can choose those that align with your health goals. You. may also consider making your own at home with ingredients you choose yourself. As I always say, homemade is best made! Recipes are available from both the Healing Gourmet and Food Babe in the source list below.


The non-dairy milk market continues to evolve as manufacturers listen to the concerns of their customers. Cow's milk is not without its own issues, so it's really a choice only you can make for you and your family.


In Courage, my health conscious friends!


Dani


Sources:

1 view0 comments

Recent Posts

See All

Comentários

bottom of page