Dairy Free Milk: What You Need to Know
There was a time when people with a dairy allergy had one milk alternative—Lactaid. Lactaid is a brand of milk enhanced with lactose enzymes that are supposed to make it more digestible. But as I mentioned in a recent post, dairy allergies and intolerances are not so granular, which means simply adding an enzyme isn’t the answer for everyone.
Thankfully, today’s grocery-store shelves are packed with a host of options that are truly dairy-free (no cows in sight!).
There is an abundance of varieties, such as almond, coconut, hazelnut, rice and cashew milks. While this is cause for a dairy-free celebration, many of the store-bought brands are full of additives, chemicals and sugar.
Silk Original Almond Milk contains 7 grams of sugar per cup and is composed of:
Water, Almonds, Cane Sugar, Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2, Vitamin B12, Sea Salt, Gellan Gum, Ascorbic Acid, Vitamin C and Natural Flavor.
The list contains far too many unnatural ingredients for me. Unfortunately, most of the labels look fairly similar, meaning you have to know what to look for in order to make an informed, healthy decision. Most of us with food sensitivities might have a problem with “natural flavors” depending on what they were derived from.
Preservatives and Emulsifyers
The downside of nut and other milks are they need lots of additives to keep the solids from separating, so they stay nice and white. Look for ingredients like carrageenan, soy lecithin, potassium citrate, tricalcium phosphate. Look for brands that contain the least amount of these types of ingredients.
My Tips For Choosing a Dairy-Free Milk
Tip #1 - Know Your Options:
Not all dairy free milks taste the same, or act the same in your cooking. Coconut milk in a can is great for making whipped cream or thickening dishes, like curries. The shelf stable coconut milk in a tetra pack by the cereal is better for drinking. Almond milk, soy milk and oat milk are common alternatives at coffee shops. Hazelnut and cashew milks are a little sweeter, so they’re better for baking and smoothies. Consider your main objective and choose accordingly.
Almond Milk is widely popular and has a pretty neutral taste, depends on the brand, I really like Califia brand
Oat Milk is the newest milk and very popular for its slightly sweet but neutral taste, not my first choice because oats are very high on the glycemic index and can spike your blood sugar, also not great for your digestion
Soy Milk is one of the original plant-based milks, very neutral in flavor
Coconut Milk has a stronger flavor, great for cooking
Cashew Milk is much sweeter, makes great ice cream and easy to make yourself in a blender
Hazelnut Milk is my favorite to use for puddings and desserts
Tip #2 - Read the Label (carefully!):
The label should lead with whatever ingredient is featured. In other words, coconut milk should have “coconut” listed as the first ingredient. After that, you can expect to find water and maybe sea salt. Any additives or chemicals should be very minimal and listed at the end (or not at all).
Tip #3 - Avoid Sugar:
Avoid milk with flavorings and sweeteners. These really drive up the sugar content and are completely unnecessary. Original, unsweetened varieties are ideal. If you want to dial up the flavor, add a drop of vanilla extract or whisk in a bit of honey or maple syrup. It’s better if you control the sugar content. Most alternative milks have an unsweetened version.
Tip #4 - Change it Up:
Trying various types of nut and alternative milks enables you to experience the different health benefits each offers. So it’s good to change it up here and there. Not only is it good for you, but it also helps you stay out of a food rut.
My Recommendation
With these factors in mind, my favorite brand is Califia Farms. There are no oils or gums, just nuts, water and salt. Plus, it's available in most grocery stores in the refrigerated section. I like to rotate what I am eating so I don't always choose almond milk. I usually rotate between almond, then macadamia and then hazelnut or hemp milk to make sure I keep variety in my diet.
Now, there’s one more option. If you really want to know the healthiest choice of all… it’s to make it yourself.
My Almond Milk recipe is so simple to prepare it’s actually easier than trying to find the best brand at the grocery store. Plus, it consists of only 5 healthful ingredients: almonds, Brazil nuts, dates, water, and salt. That’s it! It’s more nutritious and flavorful than anything you’ll find on the shelves.
Watch How to Make Almond Milk
MORE dairy free support:
How to Make Almond Milk
Skip the preservatives and make it yourself
Hidden Sources of Dairy
How to spot products that might have hidden dairy in them
How to Use Coconut Milk
Coconut milk makes a great dairy replacement in your cooking!