The Lowdown on All the Alternative Milks

Milk is a must-have for busy mornings. From forming the base of your smoothies, to topping off your morning cereal, to creaming up your coffee, breakfast wouldn’t be the same without it.

But when you head to the grocery store to pick up a gallon, the milk options these days seem limitless. No longer is it just a simple choice between 1 and 2 percent. The alternative milk section is brimming with choices, too. There’s almond, soy, oat, hemp milk, and more. They all sound healthy, but what’s the difference?

Here’s a look at some of the most popular options.

Oat Milk

Oat milk is made from strained, gluten-free oats (yep, the same kind you find in some oatmeal.) If you suffer from any allergies, it’s a lactose, soy, gluten, and nut-free option. It’s also full of vitamins, minerals, and nutrients including vitamins B12, D, and A. It also helps keep your cholesterol in check. Try oat milk in your lattes, cereal, and omelettes. Just look for a version that’s low in sugar for the most nutritious boost.

Hemp Milk

Hemp milk is made from whole hemp seeds. These come from the Cannabis sativa plant, but don’t worry — hemp milk isn’t going to get you high. It’s part of the plant that won’t produce any mind-altering effects. On the other hand, hemp milk offers plenty of benefits: It’s a source of healthy fats and minerals and has been shown to enhance skin health.

Macadamia Milk

Bored with your usual almond milk? Spice things up by switching to macadamia nut milk. It may sound exotic, but macadamia nut milk offers a number of down-to-earth nutrients like fiber, protein, manganese, thiamin, and copper. Plus it offers a healthy dose of monounsaturated fat. These healthy fats can a) give your heart a boost and b) also help you lose weight by keeping you full longer.

Pea Protein Milk

Need a healthy option post-workout? Pea protein milk, also known as ripple milk, has over 8 grams of protein per serving. This high-protein beverage has no sugar and is full of Vitamin D, iron, and even more calcium than regular milk. If you think it’s going to taste like vegetables, don’t worry. Pea protein milk has no aftertaste and pairs well with everything from cereal to cookies.

Cashew Nut Milk

Raw cashews have a creamy consistency when they are blended, which makes them an excellent cheese substitute in many vegan dishes, or even vegan cheeses. The same goes for an alternative to cow’s milk. Cashew milk is velvety in texture and a bit sweet, which is a plus if you’re adding it to coffee or a smoothie. It’s also delicious on its own if you need a protein-packed pick-me-up any time of the day.

Whether you are avoiding dairy or are exploring other options, alternative “milks” (or whatever you want to call them!) can offer a number of delicious benefits. Drink up!