The Review of Non-Dairy Milk Alternatives (Almond, Coconut, Soy Milks) You Must Guzzle Down

Despite the proclamations from the dairy industry that “Milk does a body good!” dairy does have some inflammatory, hypoallergenic, and possibly carcinogenic issues.  In my previous article I discussed some reasons why you might want to consider eliminating, if not significantly reducing, your intake of it.  That being said, if you choose to keep drinking milk opt for the organic, whole fat varieties.  On the other hand, if you have chosen to forsake the cow’s milk for good, but still love “milk” in your smoothie or cereal, I am here to help you out!

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Today, we will be discussing non-milk alternatives and their respective pros-and-cons. In particular, the amount of calcium and Vitamin D since the classic reasoning behind the need for cow’s milk is no other food item is sufficient in them.

“Really, I have to buy unflavored?!”

Before we begin with the definitive guide to non-dairy milk alternatives, let’s go over some universal things you want to know about non-dairy milks.

1. Water is plentiful– All milk alternatives have water as its first ingredient so don’t be fooled into thinking your are drinking 10 ounces of pure almond or soy joy.
2. Unflavored alternatives-If any of you have tried unflavored almond, soy, coconut etc. varieties of milk, you know they taste like garbage.  But the Original or Vanilla flavors of these may have 10-20 grams of sugar.  So either get used to the bland unflavored taste or only use in smoothies where natural sweeteners, like fruit, mask the unpalatable taste.
3.  Fillers & Preservatives-We make this assumption that just because it is non-dairy, it is cleaner and healthier.  It is akin to getting Oreo-esque cookies at Whole Foods.  They are still Oreos.  In order to maintain freshness and offer a frothier look non-dairy alternatives often put in fillers, like Carrageenan or Guar Gum.  Try finding a non-dairy one that doesn’t have these.
4. Organic?- Unless you are purchasing Soy or Rice milk, there is no need to purchase organic varieties since coconuts and almonds don’t absorb much pesticides.  That being said, organic varieties will likely not contain carrageenan so if money is not an object buy organic for all.  Just know, it is not absolutely necessary.
5. Look at different brands– Each brand will boast different ingredients and thus have a different profile of fats, carbs, and protein.  Not all are the same.
6. Home is where the heart is: If possible, make these at home with a nice food processor.  You can control the ingredients and limit the fillers & preservatives.

Okay, let’s begin the definitive guide to non-dairy milk alternatives!  For an accurate comparison between the items, I will give you the macronutrients of unflavored varieties sold at Trader Joe’s (aside from Hemp Milk.)

{Read our article on 4 High-Fat, Low-Carb snacks.}

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Soy Milk

Pros

Soy milk boasts more protein than the other milk alternatives.  A typical cup of unflavored soy milk features:

• 90 Calories
• 4.5 grams/fat per serving
• 9 grams of protein
• 4 grams of carbohydrates
• 2% of Daily Value (DV) of calcium.
• 0% of DV of Vitamin D

The protein and fat are rather impressive compared to other milks.

Cons

The calcium amount is paltry and the Vitamin D is non-existent, but on a larger front, soybeans are problematic on a variety of fronts.  Soybeans are GMO in America unless you go organic. Excessive amount of soy are estrogenic and have linked to higher rate of “lady cancers” and thyroid issues.

Soybean absorbs a lot of pesticides.  Most saliently, we are ingesting tons of soybean already since soybean oil and soy lecithin are found in most processed foods.  Your soy intake is even worse if you eat a lot of edamame, tofu, and soy sauce.

Takeaway

Stay away from it.  If you must eat soy, eat the fermented varieties like tempeh, miso, or natto since you will be getting probiotic bacteria.  (Read our article or listen to our podcast on the benefits of a high probiotic and prebiotic diet.)  If you must go commercial soy milk try Silk Unsweetened. Overall Grade C-

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Rice Milk

A typical cup of unflavored rice milk boasts:

• 120 calories
• 2.5 grams of fat
• 1 gram of protein
• 23 grams of carbs
• 30% DV of Calcium
• 25% DV of Vitamin D

Pros

Not many aside from being a decent source of calcium and Vitamin D.

Cons

As you can infer from above, rice milk does not offer a lot in terms of macronutrients.   Low in fat and proteins, yet high in carbs.  It tends to have a pretty horrible taste and is not as creamy as some of the other alternatives.

Also the unflavored variety I researched at Trader Joe’s features three types of vegetable oils. Why are there vegetable oils in rice milk!

Takeaway

Stay way!  It is the worse of the dairy alternatives.  It is carbohydrate high and pretty low on the nutrients, and most egregiously, it has one of the biggest causes of disease in the SAD diet: vegetable oils.  If you must drink one try Rice Dream varieties. Overall Grade D

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Hemp Milk

Unfortunately, people often relate hemp to marijuana and as such think you can get high on hemp milk.  The hemp is the plant stalk part of the cannabis sativa plant.  The psychoactive component of cannabis, THC, is not found in this part of the plant, solely in the buds.  So don’t worry about getting the “munchies” consuming hemp products.

Pros

Hemp milk, made from hemp seeds, is chock full of nutrients.  In particular, it is high in the “good fats” such as the Omega-3 and Omega-6 monounsaturated fats (MUFAs).  It also features 10 amino acids which are the building blocks for protein.

A cup of Pacific Foods unflavored hemp milk features:

• 70 calories
• 3 grams of protein
• 5 grams of fat
• 1 gram of carbs (though flavored varieties can up to 20 grams)
• 30% of DV of Calcium
• 30% of DV of Vitamin D

Cons

Not many.  Some people don’t like the taste and of course the connection to the “Mary Jane.”  I will say that some of my friends who use hemp milk say it separates when mixed in with hot coffee or tea. (I don’t drink coffee…too jittery…and I drink my “colored” teas unflavored.)

Takeaway

Hemp milk is great! Great source of fat and protein, low in carbs (if unflavored), and high in calcium and Vitamin D. Try Living Harvest varieties. Overall grade: B+

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Almond Milk

The hallowed almond milk, so beloved by coffee lovers and smoothie makers.  Does it live up to the test?  Almond milk has its pluses.  First of all, it is the easiest to make at home.  Plenty of recipes abound on Youtube.  Click here to see one!

A typical cup of unflavored almond milk features: 

• 40 calories
• 1 gram of protein
• 3 grams of fat
• 2 grams of carbohydrates
• 45% of DV of Calcium
• 25% of DV of Vitamin D

Pros

It is low in calories and carbohydrates and offers a nice amount of fat.  The calcium amount is higher than that found in cow’s milk!

Cons

Not many aside from some who complain the taste is a little too nutty.  Also, some independent studies have shown there are very little almond milk.  (Most of it is water and preservatives.)

Takeaway

Almond milk gets a lot of love simply because it was the first well-known milk alternative.  Almond and cashew are crucial to have in your diet, but I recommend you opt for another milk.  Almond milk is slightly is over-hyped.  If you must drink it try Silk Unsweetened Almond varieties. Overall grade: B-

{Read our article on Items You Must Purge From Your Pantry, such as Food Dyes, “Cancer” Drinks, and Vegetable Oils.}

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Coconut Milk

Coconut Milk is another one that you can make at home.  It is the crème-de-la-crème of the milk alternatives.  A typical unflavored cup features:

• 60 calories
• 5 grams of fat
• 0 grams of protein
• 1 gram of carbohydrates
• 30% DV of Calcium
• 25% of Vitamin D

Plus:

It is low in calories but high in the “good fats” and medium-chain-fatty acids which are important in fat-burning and gut health.  It also has a nice creamy texture to it.

Cons:

Aside from the fillers found in all of these alternatives not much.  It is low in protein, but honestly, the typical American is ingesting too much protein daily.

Takeaway:

Tied for 1st place for the best milk alternative, especially if any of you are on a ketogenic diet. Though not as nutrient-dense as the canned variety, stick with the refrigerated coconut milk such so So Delicious.  Overall grade: B+

{Please listen to our podcast on Definitive Clean Eating Guide on Eating Out & Purging Your Fridge.}

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Some of these milk alternatives may be found in canned form (e.g. coconut milk).  Just beware that those canned items have Bisphenol A, a known hormone disruptor with possible links to cancer and behavioral problems, as a sealant. All canned items (and canned soft drinks) boast BPA so try to limit the amount of canned goods you use in general. (Read our article on BPA).

Overall takeaway:

I personally don’t use the non-milk alternatives unless I am making a smoothie.  The issue is that they taste like garbage when unflavored and when flavored boast too much sugar.  Most of you who use milk alternatives use the flavored ones (I don’t blame you at all.), just beware like some other superfoods, you are getting extra sugar. (Read our article on sugar-laden superfoods.)

The other option is the just develop a taste for the unflavored variety, akin to what many people do with high percentage dark chocolate.  They dislike the high cocoa taste at first, but develop a palate for it later.  Perhaps, with the non-dairy milk alternatives you can do the same!

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A. Gregory Luna,  double-certified Health Consultant.

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