by Patricia Wall – The Club at Woodbridge
Whether you’re cutting out dairy for health reasons or exploring plant-based options, the non-dairy milk aisle can feel overwhelming. Almond, oat, soy, coconut, hemp, rice… each one offers different benefits—and potential drawbacks. So, how do you choose the right one for you?
Let’s break it down by lifestyle, dietary needs, and personal preference to help you make the best choice for your routine.
For the Fitness Enthusiast: Soy Milk or Pea Protein Milk
If you’re active and focused on recovery or muscle building, protein content matters.
- Soy milk is the closest in protein to cow’s milk (about 7–8 grams per cup).
- Pea protein milk (like Ripple®) is also high in protein and often fortified with calcium and vitamin D.
🟢 Best for: Gym-goers, athletes, and those wanting a protein-rich milk alternative.
For the Weight-Watcher: Almond or Cashew Milk
Low in calories and fat, these nut milks can be a helpful swap for those looking to cut back.
- Almond milk has just 30–40 calories per cup (unsweetened).
- Cashew milk is similar in calories, with a creamy texture ideal for smoothies and coffee.
🟢 Best for: Calorie-conscious diets or those watching fat intake.
For the Eco-Conscious Consumer: Oat Milk
Sustainability matters, and oat milk tends to have a lower environmental impact than almond or dairy milk.
- Made from whole oats and water, it requires less water than almond production and less land than dairy farming.
- Creamy and naturally a bit sweet, it’s a favorite for baristas.
🟢 Best for: Environmentally-conscious consumers who still want flavor and foam.
For the Allergy-Sensitive: Rice or Hemp Milk
Navigating food allergies? Rice and hemp milk are great nut-, soy-, and gluten-free alternatives.
- Rice milk is sweet and light, though higher in carbs.
- Hemp milk is rich in omega-3s and offers a nutty flavor.
🟢 Best for: Those with multiple allergies or sensitivities.
For the Digestive-Conscious: Coconut Milk (in moderation)
If digestion is an issue, full-fat coconut milk can be easier on the stomach.
- High in MCTs (medium-chain triglycerides), which may support energy and digestion.
- It’s rich but best in moderation due to its saturated fat content.
🟢 Best for: Individuals on keto or low-carb plans, or with digestive concerns.
What to Watch Out For
✅ Choose unsweetened varieties to avoid added sugars
✅ Read labels for calcium, vitamin D, and protein fortification
✅ Skip unnecessary additives like carrageenan if you’re sensitive
The Takeaway
There’s no one-size-fits-all when it comes to non-dairy milk. Choosing the right one depends on your health goals, dietary restrictions, and taste preferences. It might take a little trial and error, but there’s likely a plant-based milk that fits perfectly into your lifestyle.
Disclaimer:
This content is intended for informational purposes only. For personalized nutrition advice, consult a registered dietitian or healthcare provider.