Decoding the World Dairy Free Milk Alternatives

The surge in popularity of plant-based milk alternatives has brought a plethora of options to store shelves, catering to those following dairy-free or plant-based diets. However, with so many choices available, selecting the healthiest non-dairy beverage can be a daunting task. This comprehensive guide aims to simplify the process by shedding light on what to look for and what to avoid when choosing a nutritious plant-based milk alternative!

Understanding Healthy Plant-Based Milks:

When it comes to healthy plant-based milks, quality is key. Here's what to keep in mind:

1. Opt for beverages with a small list of ingredients and a high proportion of the key ingredient (such as nuts, seeds, grains, or legumes).

2. Aim for unsweetened varieties to avoid excessive added sugars, and if desired, sweeten to taste with your preferred sweetener. 

3. Pass on the low calorie option. These are heavily diluted with water to reduce caloric intake and can diminish the natural creaminess and flavor profile of the product.  

4. Choose options that are free of glyphosate residue and avoid gums, thickeners, and emulsifiers.These gums and thickeners are highly processed and can sometimes cause gastrointestinal discomfort. Typical gums and thickeners include xanthan gum, guar gum, gellan gum, locust bean gum (also called carob bean gum), gum acacia (also called gum arabica), and carrageenan.

5. Look for plant-based milks with minimal sodium content to support overall health.

6. Opt for organic varieties whenever possible to reduce exposure to pesticides and other harmful chemicals.

Exploring Different Varieties:

Plant-based milks come in various forms, including nut-based, legume-based, grain-based, seed-based, and other alternatives. Here's a closer look at each category:

1. Nut-Based Milks: Opt for nut-based milks with minimal ingredients, ideally just water and the nuts themselves. Califia Farms,Elmhurst, Three Trees, Malk, and Forager Project all make clean nut based milk options.

2. Legume-Based Milks: Opt for organic soy milk or pea milk to enjoy a protein-rich alternative without compromising on taste or texture. Unfortunately, most pea-protein plant-based beverages contain gums, thickeners, and added sugar so be sure to read the labels. Sprout, Eden Foods, and Ripple Foods have rather clean options but still contain some additives.

3. Grain-Based Milks (Oat and Rice Milk): Unfortunately, most grain-based beverages are made from highly processed carbohydrates giving them a high glycemic index. They also tend to be low in protein so look for brands that incorporate seeds for added nutritional benefits. Avoid products made from conventional oats; they are heavily sprayed with glyphosate (also known as Roundup). Three Trees offers a clean oat and seed based dairy free alternative option. 

4. Seed-Based Milks: While seed-based milks offer allergen-free alternatives, be mindful of additives and thickeners commonly found in these varieties.

5. Coconut Milk: Look for coconut milk products with minimal and clean ingredients, preferably without added sugars, artificial flavors, or preservatives. Opt for products made from organic coconuts and avoid those with additives like guar gum or carrageenan. Native Forest, Thrive Market, and Aroy D offer products that are made from sustainably sourced coconuts and are free from additives like guar gum and carrageenan.

With the right knowledge and guidance, selecting a healthy plant-based milk alternative becomes a straightforward task. By prioritizing clean ingredients, avoiding additives, and considering your nutritional requirements, you can find the perfect non-dairy beverage to complement your lifestyle and support your health goals.