Almond milk is plant-based milk, which is made by blending almonds with water and then removing the solids by straining the mixture. This nutritious and low-calorie milk comes with a nutty flavor and a bit sweet taste.
However, a single almond requires 1.1 gallons of water for production, which is one of the key reasons for California to suffer a devastating drought. [1]
Whether it’s for the environment or for a nut allergy, you may have to look for some substitutes for almond milk. Luckily, there are a variety of choices available in your nearest grocery shops or in the supermarket’s aisle.
This article looks into some amazing non-dairy alternatives to almond milk that are readily available and extremely delicious to drink.
Substitutes for Almond Milk
1. Coconut Milk
Coconut milk is an opaque, milky-white liquid derived from the white flesh of a matured coconut. This popular plant-based milk can be used in cooking and baking.
Coconut milk contains a high amount of saturated fat and calories. Hence, you need to be careful about how much you’re consuming. [2]
If you’re looking for good non-dairy coffee creamer, this option can be an excellent almond milk substitute.
2. Cashew Milk
Cashew milk is another great alternative to almond milk that is made from whole cashews and water. Available in both sweetened and unsweetened version, this one can replace almond milk in any recipe due to its nutty flavor.
Cashew milk has a creamy, rich consistency that is perfect to be a coffee creamer. Besides, it is rich in vitamins, minerals, and other plant compounds beneficial for your health.
Cashew milk contains a significant amount of healthy fats that can boost your heart health. [3]
3. Rice Milk
If you’re allergic to nuts, then rice milk can be an excellent option for you. This grain milk is commonly made from brown rice and mostly unsweetened.
Rice milk is a bit more watery and tastes a lot different than almond milk. However, it’s gluten-free and contains the least amount of allergens. You can opt for this non-dairy milk if you have lactose intolerance, nut allergy, or gluten sensitivity.
Remember, rice milk has a high glycemic index and contains more carbohydrates than other plant-based milk. You may have to avoid this milk if you have diabetes. [4]
4. Soy Milk
Soy milk is rich in protein and low in saturated fat. It is made from soybeans or soy protein isolate, sugar, water and added flavoring.
Due to its high protein content, soy milk can provide all the necessary amino acids that your body cannot produce. [5]
However, soy milk contains a large number of isoflavones that can negatively affect estrogen receptors in the body and hamper hormonal function. [6]
Soy milk comes with a mild and creamy flavor. You can use it in savory dishes, in your coffee and cereal.
5. Oat Milk
This almond milk substitute is easy to make at home by using soaked oats and water. However, commercial manufacturers may use gums, salt, and oils to bring the desired texture and taste.
Oat milk is rich in fiber and beta-glucan, a kind of soluble fiber that helps lower LDL (bad) cholesterol level and reduce the risks of heart disease. [7]
Oat milk has a mild flavor and natural sweetness. It can be a perfect choice for you if you want to make your smoothies creamier.
6. Hazelnut Milk
Hazelnut milk can be an excellent substitute for almond milk as both of them have a similar texture.
Like other nut milk, it’s also a great source of protein and can be added to any recipe that calls for almond milk. It will bring a hint of hazelnut flavor in your dish. [8]
However, you need to avoid hazelnut milk if you have a nut allergy.
7. Hemp Milk
Hemp milk originates from the seeds of the hemp plant or Cannabis sativa. It comes with a thin, watery texture and a sweet, nutty taste.
Hemp milk is low in carbohydrates, which is particularly good for those who want to lose weight. It’s a good option for the vegetarian as it can provide adequate protein and amino acids.
Hemp milk is a great source of nutrition and essential fatty acids, such as omega-3 and omega-6 fatty acids. As your body cannot produce omega-3 fatty acids, you can get them from a food source. [9]
You can use hemp milk is baking savory dishes that require almond milk.
8. Quinoa Milk
Quinoa milk is an excellent nutritious and gluten-free option that is rich in high-quality protein.
This option can be a bit pricier and hard to find in the supermarkets, but you can easily make it at home by cooking quinoa in water and blending it to get the milk.
Like quinoa, its milk is also rich in antioxidants and antimicrobial properties that are extremely beneficial for your health. [10]
For its mildly sweet and nutty taste, quinoa milk is the best fit for cereal and warm porridge.
9. Macadamia Milk
Macadamia milk is fairly new in the market but is quite popular as it’s creamier, richer, and smoother than most plant-based milk.
This milk is quite low in carbohydrates and calories, a great option for those who want to lose weight.
What’s more, macadamia milk is an excellent source of monounsaturated fat, which is particularly helpful for reducing blood pressure, cholesterol level, and risk of cardiovascular disease. [11, 12]
You can consume this nutritious milk on its own or add it to your smoothies or coffee.
10. Flax Milk
Flax milk is made by mixing water with cold-pressed flaxseed oil. It’s another non-dairy milk with a thinner consistency than almond milk.
Flax milk has zero cholesterol and numerous amounts of omega-3 fatty acids, making it healthier for your heart and overall health. [13]
This milk is a bit sweeter than almond milk and can be easily used in baking dishes.
Conclusion
With a wide range of non-dairy milk in your supermarket shelves, you need to consider their nutritional value and potential risk of allergies while substituting almond milk.
If you’re avoiding almond milk due to a nut allergy, then another nut milk options such as cashew milk or macadamia milk won’t be a good fit for you. Besides, you need to check for added sugar and other ingredients when buying from a shop.
All of these options are highly nutritious and can fulfill your demand for almond milk in your coffee or any cooking recipe.
