How Bad Is Oat Milk for You, Really? A Nutritionist Sounds Off

Is it just me or the whole world? Plant-based Is milk incredibly confusing? We know the basics, like what they’re made of (mostly) and which milks we like morning coffee.but do we In fact Do you know the specifics of non-dairy milk? I know I didn’t, which is why I thought it was the perfect time to find out the best non-dairy milk for all of you. domestic use. Consider this your guide to finding the best non-dairy milk for you You,

I’ll start by saying that I really like Dairy Milk (gasp, I know). I’ve never been one to shy away from a good old glass of two percent. But that wonderful glass is often accompanied by some that aren’t so friendly Stomach problemsI won’t spare you the details, so suffice it to say that I’ve really enjoyed seeing the popularity of non-dairy products. While we had limited choices earlier, we now have so many options for yogurt, cheese, milk, butter, spices, etc.

But with so many options, it can be hard to decide. To save you the headache (and stomachache), I did an in-depth search to help you find the best non-dairy milk for you.

Found: The best non-dairy milk

Apart from dairy milk, I am also very fond of oat milk. I drink it every day in my coffee and sometimes in smoothies. I am hooked. I love the taste, creaminess, and overall feel of oat milk. However, I never really thought about what I was putting into my body until now. Is oat milk really the best non-dairy milk? Are there other milks with better benefits? What should I look for when buying non-dairy milk? The questions go on and on.

To help you find your match made for you in dairy-free heaven, I’ve broken it down into a digestible format you can use to bring the best non-dairy milk into your life. Here’s what we’re keeping in mind:

• Taste
• Material
• Nutrition Details
• Cooking Capacity

I also chatted with our local nutritionist and health editor Eddie Horstmann To get her expert opinion on non-dairy milks, which ones she likes and which ones she recommends, read on to learn in detail about ten popular non-dairy milk options!

oat milk

Oat milk is growing in popularity. It is creamy, delicious and frothy – making it a perfect choice for a non-dairy latte. It has a slightly nutty and sweet taste that appeals to most people. However, when it comes to consuming oat milk as a health food, you may want to think twice.

“It’s the non-dairy milk that has the highest starch content,” says Horstman. “When you digest it, starches are converted into simple sugars and cause blood sugar spikes. For most of us, oat milk will cause us to go through blood sugar fluctuations, which is not our goal!”

Benefit:

• Creamy and delicious
• Makes a great vegan cappuccino

Shortcoming:

• Drinking it regularly may lead to insulin resistance (a precursor to diabetes) and heart disease
• Excess of pesticides if not organic

best for: Non-dairy lattes and cappuccinos

Badam Milk

Almond milk is my personal non-dairy milk of choice. Its mild flavor and slight sweetness make it delicious to drink, and it’s great in cereal and baking recipes. “Almond milk is one of my favorites!” Horstman said. “It’s lactose-free and typically fortified with vitamin D, vitamin E, and calcium.” She also points out that unsweetened almond milk is easy to mix and is low in calories. A great option in every way!

Benefit:

• Available at most grocery stores
• will not increase your blood sugar level
• Often fortified with vitamins

Shortcoming:

• lean protein
• Almond milk production requires high water consumption, raising environmental concerns

best for: drinking and cooking

coconut milk

If you love the taste of coconut, you’ll love coconut milk. Coconut has a very strong flavor, even when combined with other ingredients. “I love the rich and creamy texture of coconut milk. It’s a great source of healthy fats and nutrients like iron and magnesium,” Horstman explains. However, she recommends you check the ingredients before you consume it. “It’s low in protein and most commercial varieties, like those at your local coffee shop or Starbucks, contain added sugar and thickeners,” she says.

Benefit:

• Great source of healthy fats
• Rich and creamy texture

Shortcoming:

• Doesn’t froth well for lattes
• May contain added sugar

best for: Anyone who loves coconut! And loves cooking Southeast Asian food.

Soy milk

Soy milk creeps so almond milk can walk and oat milk can run. It’s a sweet and creamy non-dairy milk that’s packed with nutrition. It’s one of Horstman’s favorites, especially the non-GMO, organic, unsweetened soy milk. “It’s a non-dairy milk that has a high amount of protein. In fact, it’s comparable to cow’s milk in terms of protein,” she says. “Soy milk is also linked to better heart health because of its isoflavones: a plant compound.”

Benefit:

• High in Protein
• May Improve Heart Health
• Makes a good froth for lattes

Shortcoming:

• Soy is a common allergen; some people may need to avoid it
• May contain a lot of added sugar

best for: Lattes, Cereal, and Sipping

Flax Milk

Flax milk is an underrated non-dairy milk if you ask me. It’s smooth, creamy, neutral, and blends perfectly with anything you add it to. It’s also an excellent source of vitamins like vitamin D2 and B12. In terms of taste, flax milk has just the right amount of seedy flavor but it’s not overpowering, which means you don’t have to worry about it tasting overpowering. To put it simply, it’s beautifully light and naturally delicious.

While it’s not as thick as oat or almond milk, flax milk has a great consistency that tastes great in baked goods, beverages, or on its own. “Flax milk isn’t as easy to find as almond, coconut, and soy, but it’s a great option that’s rich in omega-3 fatty acids and protein,” says Horstman. “I like that flax milk is also gluten- and glyphosate-free.”

Benefit:

• High in Protein
• A good source of healthy fats
• Sugar-free and allergy-friendly

Shortcoming:

best for: Coffee, Smoothies, and Cereal

rice milk

Rice milk is one of the most basic and low-key non-dairy milks out there. It has stood the test of time again and again and continues to incorporate itself into the daily lives of many people. With a mild flavor, it’s a favorite among plant-based milk enthusiasts for good reason. Despite its name, rice milk doesn’t typically taste like rice. In this variety, the brown rice actually gives the milk a wheat-like flavor that’s very neutral and mixable. With solid vitamin D and calcium content, rice milk is a great alternative to dairy milk for those looking for something that resembles skim milk.

Benefit:

• Allergy-Friendly
• can be found in most grocery stores

Shortcoming:

best for: Smoothies and Shakes

hemp milk

Hemp milk wins awards for great nutritional value. With three grams of protein per cup, plus added omega-3 and omega-6 fatty acids (what hemp seeds are known for), you’re getting a lot of bang for your buck. It’s also low in calories and carbs. With a neutral flavor, it pairs well with whatever you’re using it in.

If you love the taste of hemp seeds, you’ll love hemp milk! Because, well, it’s made from them. “Like flax and soy milk, hemp milk is high in protein. And like flax milk in particular, it’s also high in omega-3 fatty acids and has a good amount of magnesium and vitamin D,” says Horstman. “It’s allergen-friendly if you have nut allergies, and you can easily make it at home without strainer,

Benefit:

• High in Protein
• Allergy-Friendly

Shortcoming:

• It can be hard to find in stores

best for: Cooking and baking

Cashew Milk

Cashew milk is known for its distinct nutty flavor and creamy texture. “While you don’t get a lot of nutrition from cashew milk, it does have a creamy texture and unsweetened cashew milk is low in calories,” says Horstman. “Like hemp milk, you don’t need to strain homemade cashew milk!”

Benefit:

Shortcoming:

best for: Coffee

Pea milk

Granted, pea milk isn’t Horstman’s favorite, but the nutrients it contains are worth considering. “It’s high in protein (even more so than cow’s milk), it’s allergy-friendly, and has a relatively low environmental impact,” she says. “Unfortunately, most pea milks are added with oils like canola or safflower oil — this isn’t a problem in small amounts, but it’s not necessarily something to drink every day.” Pea milk is made from pea protein and doesn’t contain nuts, so those with allergies may find it’s an ideal non-dairy milk to try.

Benefit:

Shortcoming:

• Made with canola and safflower oil

best for: Cooking, Protein Shakes & Smoothies

Hazelnut milk

Hazelnut milk isn’t making a splash like almond or oat milk just yet, but that doesn’t mean it’s a waste to try. It’s rich, creamy, and the limited brands that are offering it keep it simple without adding oils and preservatives. It froths well, making it a great option for lattes and hot cocoa. It tastes deliciously nutty, and adding a little cocoa powder and maple syrup is like sipping on Nutella. Delicious!

Benefit:

• Rich in B vitamins and healthy fats
• Makes a good froth for lattes

Shortcoming

best for: Coffee Drinks