10 Healthy Plant-Based Substitutes for Milk

Ashu’s Curiosity

Hi Guys, I am Ashu & am back with a new curiosity.

Recently, one of my cousins visited my house. While talking to her, I learned that she
has lactose intolerance. This is a gut-related health condition in which the person is
unable to digest lactose which is mostly present in dairy products.

During her stay, my mother avoided preparing dishes that contained dairy products like
palak paneer & Dahi Bhalle.

For me, this is a heartbreak because both of these recipes are on my favourites list. But
I have no option left for the sack of my cousin.

Later, she told me that in recent years a good number of plant-based milk options are
available in the market. So, I got a curiosity to collect information about these
substitutes for milk & I can get a detailed understanding on the platform of Know Ur
Diet. Let me tell you what I found:

What is Plant-based Milk or Milk Substitutes?

Plant-based milks are non-dairy products that are obtained through processing nuts,
seeds, grains & legumes. To obtain vegan milk, the raw product is crushed or grinded &
the liquid is then strained out from it.

The texture & taste of these milk substitutes vary from the regular cow or dairy milk but
the visibility and colour remain mostly whitish. Some of these plant-based milk are
further used to make other forms of products to replace Paneer, Cheese, Butter & Curd.

Secondly, these cow milk alternatives do not contain any lactose compounds. Due to
this reason, these substitutes of milk are considered safe for consumption by lactose
intolerants & people with dairy allergies.

Vegan Milk – Good News for Vegans

These substitutes of milk can also be considered vegan milk because they do not
violate the concept of Veganism. Vegans exclude milk & other dairy products because
they consider it unethical to consume any food that is obtained through animal cruelty.

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 These cow milk alternatives can provide vegans with a good way to fill the nutritional
gap that arises due to the lack of dairy in the diet. However, it is not guaranteed that
these plant-based milk products can provide the equivalent quantity of nutrients.

Read More: Vegan Diet Plan: How Veganism is Helpful in Weight Loss

10 Healthy Plant-Based Milk Substitutes

Let us discuss 10 healthy milk substitutes that can help you to avoid cow or dairy milk.
These non-dairy milk substitutes are widely available in the market & you can choose as
per your nutritional needs:

Almond Milk

Most of us have the habit of eating Almonds either by roasting them or after soaking
them overnight. But there is another way in which you can get the nutrients of Almond
milk. To get this milk, you need to soak almonds for 2 days & then grind them with
water. At last, strain the paste to get liquid out of it.

Almond milk is nutty in taste and has a little watery texture. It also has a higher
unsaturated fat content means it is helpful in preventing heart diseases. You can use
Almond milk in multiple ways that includes preparing tea & coffee with it.

Cashew Milk

Another entry in your list of substitutes for milk is Cashew milk. Similar to Almond milk,
cashew milk is obtained by blending cashews with water until all solid particles are
dissolved & a creamy liquid is left.

Cashew milk is creamy & thick in texture & sweet in taste. Due to this, you can use it in
preparing creamy recipes like smoothies and other desserts. One major advantage of
cashew milk is that it is gluten-free, so it is consumable for lactose & gluten intolerants.

Soy Milk

Soy milk is a plant-based milk that is obtained by processing soybeans. Compared to

Soy milk has a creamy texture along with a beany or nutty taste. Its nutritional value is
quite equivalent to cow’s milk making it a perfect alternative. Soy milk can be used to
make other non-dairy alternatives like Tofu & Soy Yogurt.

If we talk about the nutritional value of Soy milk, then 100ml of it contains 54 calories
with 3 grams of Protein, 1.75 grams of fats & 6.28 grams of Carbohydrates.

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 Read more: Soy Foods: 5 Proven Benefits of Soy Products for the Vegans

Coconut Milk

No Indian is unaware of the taste of coconut water. But many of us will be surprised to
know that coconut milk is a great substitute for dairy-based milk. Coconut milk is
prepared by grinding or crushing the white coconut flesh with water. It ends with a milk-
like final product that has a creamy texture & sweet flavour of coconut.

Coconut milk is especially good for those who are searching for low-carb milk
alternatives. But at the same time, coconut milk might not be suitable for those who
want to add proteins to their meal plan.

On the nutritional side, coconut milk is rich in multiple vitamins & minerals such as
Potassium, Phosphorus, Magnesium & Calcium.

Oats Milk

It might be possible that some of you have the habit of taking overnight-soaked oats in
the morning as a healthy breakfast. But you should know that oats milk is also gaining
popularity as Vegan milk among those health enthusiasts.

High in soluble fibers & gluten-free, oats milk is also suitable for those who are
struggling with nuts allergy & can’t opt for nut-based milk. There are multiple uses of oat
milk that range from making smoothies & milkshakes to desserts.

100ml of Oat milk contains 48 kcal with 15-16 grams of carbs & 2-3 grams of dietary
fibers. This makes it a good source of energy & can prevent digestion issues.

Hazelnut Milk

Another entry from the nut family is hazelnut. It is a milk substitute that can provide you
with numerous health benefits. It mostly compensates for the nutrients you miss by
deducting cow’s milk from your daily meal.

Hazelnut milk has a sharp nutty taste & creamy texture. But the colour of it is quite
brownish due to the compound in its fruit. Hazelnut milk has 30 kcal in 100ml. But it
contains a good quantity of Calcium along with Vitamins like Vitamin D & Vitamin B12.

Hazelnut milk can be used for culinary purposes that include baking & preparing
desserts. You can use it even as a substitute for milk in tea & coffee.

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 Peanut Milk

If you love eating peanuts as snacking then you will also love to have Peanut milk as an
alternative to your regular cow milk. Peanut milk is preferable for those who are
searching for a substitute rich in protein & healthy fats.

Peanut milk tastes similar to peanut butter means nutty & creamy. You can add peanut
milk to smoothies & milkshakes. Peanut milk is not getting that much attention
compared to other non-dairy substitutes but certain studies have predicted a boost in its
consumption in coming years as Veganism is gaining popularity worldwide.

Read more: Health Benefits of Peanuts: its Uses and Risks

Quinoa Milk

Similar to Oat milk, Quinoa milk is also processed from Quinoa whole grains which
helps you to replace dairy milk. Quinoa milk is gluten-free as well as high in protein &
dietary fibers. People suffering from type-2 diabetes can also consume it because of its
low Glycemic Index.

Quinoa milk is also rich in Potassium which supports regulating the blood sugar levels &
it can also remove the excessive sodium from the blood. Similarly, you can boost your
intake of Calcium by consuming Quinoa milk.

Quinoa milk can be used for preparing desserts, milkshakes & smoothies. Not only that
you can add it to your morning tea & coffee cup.

Potato Milk

If you are searching for an inexpensive & convenient cow’s milk substitute then Potato
milk can be a good option. To make potato milk, you just need to start with grinding 1-2
boiled & peeled potatoes.

Potato milk is starchy in nature and contains a lot of Fibers, Potassium, Calcium & other
vitamins. A cup of Potato milk carries just 40-50 calories means it can help you cut down
your calorie intake as well.

You can use Potato milk in multiple ways like preparing smoothies, tea & coffee. Also,
you can add it in soups, sauces & other desserts.

Rice Milk

Although rice milk is in the last of the list, it is a perfect milk substitute for those who can
not go for nut-based milk alternatives. Rice milk is prepared by crushing or grinding rice
grains with water & then filtering out the white milk from it. For more nutritional benefits,
you should use brown rice over white rice.

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 Rice milk has a sweeter taste & creamier texture compared to other plant-based milk. It
cannot be a good option for those who want to cut down on carbs & increase protein
intake. Moreover, people with type-2 diabetes should avoid this milk alternative because
of its high Glycemic index value.

Side Effects of Plant-based Milk

Above we have discussed how non-dairy milk alternatives can fill your nutritional gap
created by avoiding cow’s milk. But there are certain health risks that can limit the
usability of these milk substitutes:

Nut Allergy

As we know most of the plant-based milk is extracted or processed from nuts such as
Almonds, cashews & Hazelnuts. Milk from these nuts carries the same nut allergens
and can alleviate symptoms like redness on the skin, diarrhea, bloating & even difficulty
in breathing. So, if you or your family have a history of nut allergy you can opt for rice
milk, oat milk or potato milk.

Artificial Sweeteners

Although you can prepare these non-dairy milk at home. However, we mostly opt for
commercial brands due to our tight schedule. Most of these commercial brands have
added sugar in them to enhance the sweetness & taste of the milk product. So, this can
increase the risk of type-2 Diabetes & can spoil your weight loss goals.

Missing Basic Nutrients

There is no doubt that these milk substitutes contain a lot of nutrition. Then also, you
can miss some essential minerals & vitamins by avoiding dairy-based milk. Especially
you can miss Vitamin B12, Vitamin D & Calcium by going for non-dairy milk. However,
supplements of these nutrients are widely available in the market to avoid deficiency.

Conclusion

So, Friends, in the end, I can say that there are multiple substitutes for milk available in
the market. Some of these options can be prepared at home as well.

These cow milk alternatives can provide multiple health benefits & they are also rich in
nutrition such as dietary fibers, protein & minerals.

However, you could have a deficiency of certain nutrients by excluding dairy milk. Try to
go for homemade or organic milk alternatives to avoid added sugar or artificial
sweeteners.

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