The numbers don’t lie—Americans are taking a step back from dairy. Although milk and other dairy products remain a common ingredient in the average American’s diet, between 1975 and 2017, per-capita consumption of cow’s milk has decreased from 247 to 149 pounds per person, according to stats from the U.S. Department of Agriculture. If you’re considering ditching dairy in your diet, it’s not a move to make without thought. Cow’s milk has remained a staple in a standard diet because of its rich nutrient profile; the beverage contains high-quality protein, calcium, phosphorus and B vitamins. Pediatricians still recommend milk for children, particularly whole milk before age 2 due to the influence of its nutrients on brain development. Everyone has their own reasons for choosing or not choosing cow’s milk as a beverage. If dairy milk doesn’t have a place in your diet, whatever the grounds for elimination, there are more alternatives than ever on the market, each with their own pros and cons. Here are four of the most popular:
Oat Milk
The latest and greatest—or so it seems—in non-dairy milks is oat milk, which has skyrocketed in popularity over the past several months because of its naturally sweet and milk flavor. It’s similar in calories to cow’s milk, but it contains more carbohydrates and fewer grams of protein (on the bright side, it has fewer grams of fat, too). Oat milk’s selling point is its soluble fiber content in the form of beta-glucan, which benefits your body’s cholesterol levels.
Best for: Add oat milk not only to coffee or cereal but also to light cream soups and curries in place of cow’s milk.
Soy Milk
If you’re looking for an alternative to dairy that has a close nutritional profile, soy milk is your best bet. Unlike many other plant-based options, soy milk provides a complete protein—meaning, it contains all of the amino acids your body requires—but it’s lower in calories, fat, and carbs than cow’s milk. Soy, however, is a controversial food because of concerns over its effect on the body. Rest assured, though, that research has yet to establish any link between a moderate amount of soy and potentially harmful diseases.
Best for: Because of its high protein content, soy milk works well as a dairy alternative in baking.
Almond Milk
Almond milk has long been the darling of dairy alternatives, most likely because it’s the lowest-calorie option available—just a quarter of the calories compared to cow’s milk. It’s also lower in fat, protein, and carbs. Almond milk is mostly water—some brands contain just two percent almonds— which is why it’s so light and mild, but it does contain a good amount of vitamin E, an antioxidant.
Best for: Use almond milk in desserts and smoothies, where its slightly sweet flavor profile shines.
Coconut Milk
You might be familiar with coconut milk sold in cans in a grocery store’s ethnic section, but the kind you might use to replace dairy in, say, your coffee is a diluted version. The carton-clad version of coconut milk still has that rich creaminess that you might seek from whole milk, but it also features a hint of a tropical flavor—a perk to some, a drawback to others. It has fewer calories, fat, carbs, and protein than cow’s milk, but the fat that it does contain is known as medium-chain triglycerides. This is a type of saturated fat that’s a little controversial—it might decrease appetite and improve blood cholesterol, but it could also raise the level of total and “bad” cholesterol, according to research.
Best for: Add coconut milk to sauces or soups that call for cow’s milk or whip it into whipped cream or puddings.
Other Milk Alternatives
Oat, soy, almond, and coconut milk are four of the top-selling non-dairy options, but there are so many others out there, too. If none of those work for your diet, try out a few others—cashew milk, rice milk, hemp milk, macadamia milk, or quinoa milk, all of which are currently available for purchase (or, if you’re feeling intrepid, to make at home).
