All of These 5 Milks Are Delicious, Healthy Substitutes For Cow Milk

We all know the dangers of high-consumption of milk and dairy by now: increased risk of heart disease and some cancers, acne, lethargy and fatigue, bloating and gas, and even weight gain. If we know we shouldn’t be consuming a ton of milk on a daily basis, then what’s the best milk substitute we should be opting in for?

This is the eternal question that is actually pretty easy to answer. There are a wide number of different milks that can be used in all the same ways we use milk — in coffee, with cereal or granola, and even simply by the glass. Whether you're vegan, you're trying to consume less animal products, or you're simply feeling curious, check out our favorite five milk substitutes, each complete with plenty of happy benefits.

Almond Milk

Almond milk is quickly becoming one of the most popular substitutes for cow milk. It’s very low in calories (usually only 40 calories per serving of unsweetened almond milk) and fat, and it’s not that strong in flavor so it goes well with just about anything. One of the great benefits of almond milk is that it doesn’t raise your blood sugar the way cow milk can. Plus, it’s packed with vitamin D, calcium, vitamin E, and thiamin. It may not have as much protein as cow milk, but that doesn’t make it useless.

Coconut Milk

There are many different uses for coconut milk. The canned, full-fat variation is great for cooking things like curry and various types of baking. Coconut milk has a healthy amount of medium-chain triglycerides (MCTs), which has been linked to weight loss and stabilizing weight. Some studies even show that consuming coconut milk at breakfast helps people eat less throughout the day because the MCTs help them feel fuller for longer. It can also boost immune system and has anti-inflammatory properties.

Soy Milk

The nutty flavor of soy milk is unmistakable and it’s a crowd favorite for many reasons. Soy milk is high in protein. Just one serving has seven grams of protein (compared to cow milk’s eight grams) and only 80 calories (compared to cow milk’s 150 calories). And if you get the unsweetened variation, you won’t have any sugar intake from this refreshing beverage. Soy milk goes great in lattes or black coffee, and it’s an excellent base for smoothies or baked goods. Soy milk can be enjoyed right out of the glass as well because of its unique flavor.

Macadamia Milk

Macadamia milk may not be the most popular variation that’s currently available, but it’s a powerful substitute that packs a big nutritious punch. Macadamia milk has a hefty serving of dietary fiber, protein, manganese, thiamin, and copper. It can help lower risk of heart disease, improve metabolic syndrome and diabetes, and one study even found a tocotrienol-rich supplement that protects the brain cells against glutamate, which has been linked to Alzheimer’s disease and Parkinson’s disease. Macadamia milk is usually only 70 calories per serving, and it fits just as perfectly for a latte as it does with some granola. Try it with Healthy Truth Banana Protein Crunch.

Oat Milk

If you haven’t tried oat milk yet, you have some homework! It’s a creamy, luscious milk substitute that has tons of calcium, potassium, iron, and vitamins A and D. It’s also nut-free, so many people who struggle with allergens found in other milks will rest assured with oat milk. It also contains beta-glucans, a soluble fiber that could offer a lot of heart health benefits. We highly recommend trying it by the glass, baking with it, and using it with cereal.