9 Healthy Plant-Based Milks That Are Making a Splash

Plant-based milk is gaining popularity as more people who are concerned about their health have become aware of the numerous health benefits obtained from consuming it. A wide variety of plant-based milk is available, so if you want to try something new in your diet, you don't have to worry about becoming vegan or having allergies.

There is a wide selection of nut milks on the market, ranging from airy and velvety, such as almond milk, to those that are subtly sweet and nutty, such as hazelnut milk. Not only are these plant-based milks tasty and good for you, but they also have a modest amount of calories, fat, and sugar in each serving. Because of this, they are an excellent option for people who want to reduce the amount of sugar and fat they consume daily.

The following is a list of the nine types of plant-based milk that are the healthiest, all of which are making waves in the industry of healthy foods.

1. Almond milk

Almond milk is an excellent source of calcium, vitamin E, and B. It's also rich in magnesium and protein, making it an ideal option for boosting protein intake. Almond milk is also low in calories, sodium, and fat, making it a perfect choice for those looking to lose weight or follow a low-fat diet. Compared to dairy milk, almond milk has about half the calories and carbs and about one-third of the fat. However, almond milk does have less protein than dairy milk.

While almond milk is an excellent alternative for those with dairy allergies or who are vegan, it's important to note that it's not suitable for those who are lactose-intolerant. Almond milk is also high in fiber, making it an excellent choice for those looking to lose weight since it can aid digestion and keep you feel fuller for longer. Overall, almond milk is perfect for those looking to add more protein and fiber to their diet.

2. Coconut Milk

This milk is also a good option for healthy living. In addition, compared to other alternatives to milk, its carbohydrate and protein content is among the lowest, but it still has a highly creamy texture. It contains a lot of fat, with 90 percent of that fat being saturated, which is the kind of fat you want to restrict. It also includes a significant amount of medium-chain triglycerides in high concentrations (MCTs).

3. Hazelnut Milk

Although delicious, hazelnut milk differs from other plant-based milk as it contains a more significant number of calories, fat, and carbohydrates but a smaller amount of protein. The flavor, on the other hand, is superb.

4. Hemp Milk

It has a flavor that is a bit sweet, nutty, and watery, and it has approximately half of the calories and protein that cow's milk does while maintaining the same level of fat (but it is one of the few plant-based sources of complete protein).

5. Milk Made From Macadamia Nuts

One of the most recent milk alternatives to hit the market, macadamia nut milk is primarily made from water and often contains little more than 3% macadamia nuts. Compared to other types of non-dairy milk, you'll find it significantly more sumptuous, creamy, and decadent than those different types. However, it is loaded with heart-healthy fats and has very few carbohydrates and proteins.

6. Oat Milk

It pairs well with cereals and smoothies because of its natural sweetness and mild flavor. Compared to cow's milk, it has twice as many carbs but just a quarter of protein. Compared to other non-dairy milk, oat milk has the highest fiber content.

7. Rice Milk

Rice milk has the lowest number of documented allergy reactions compared to other types of non-dairy milk. It contains many calories and carbohydrates but a relatively low amount of protein and fat. It also tastes great when blended into smoothies.

8. Soy Milk

While soy milk's flavor can vary by brand, it has the most protein of any non-dairy option to cow's milk. One of the few non-dairy milk options, it provides all nine necessary amino acids. Soy milk is a plant-based milk made from soybeans and water. It tastes slightly sweet and nutty and has a velvety texture. Soy milk is an excellent source of vitamins, minerals, and healthy fats. It's also low in calories, making it a perfect choice for reducing calorie intake.

Soy milk can be used in various ways, including in smoothies, oatmeal, and other recipes. It's also great for baking. Soy milk is a popular alternative to dairy milk due to its versatility and health benefits. It's also an excellent choice for those who are lactose intolerant or vegan.

9. Flax Milk

Flax milk is low in calories, fat, and carbs, making it an excellent choice for losing weight. It's also a great source of vitamins, minerals, and protein, making it a perfect choice for those looking to boost their immune system. Compared to dairy milk, flax milk has about half the amount of calcium and less than 1/3 of the protein. However, flax milk does have a good amount of vitamins and minerals, making it an excellent choice for those who aren't getting enough nutrients from dairy milk. While flax milk is an excellent alternative for those with dairy allergies or who are vegan, it's important to note that it's lower in specific nutrients, such as Vitamin B12, compared to dairy milk.


It is essential to emphasize that even individuals who suffer from a wide variety of milk-related sensitivities and allergies can safely consume above mentioned milks. For instance, a person allergic to nuts can still drink almond milk because the nuts are removed during production.

Switching to an option that is better for your health and the environment is now easier than ever before because there is such a wide array of options to choose from. Before going for any of these types of milk, it is imperative to have proper research and consult an expert so that desired benefits can be availed easily.