A rising number of lactose intolerant consumers are driving the dairy alternative market to an estimated $35.06 billion by 2024. However, not all dairy alternatives are healthy. It’s important to read the labels and buy unsweetened and organic products. At Rejuvena Health & Aesthetics, we work with our patients to make sure they are educated on delicious and healthy dairy alternatives.
Here is a list of some of the most popular dairy-free milk alternatives:
- 1. Almond Milk
Since almonds are a great plant-based dietary source of calcium, they make an ideal healthy milk alternative. Almonds are also high in essential minerals such as iron and magnesium, which works with other minerals in the body to help them function.
Coconut is a “clean and lean” fat because it’s from a plant-based source and is rich in essential fatty acids, as well as vitamins and minerals. If you enjoy the rich and creamy texture of dairy, you’ll probably enjoy using coconut as a milk alternative.
- Hemp Milk
Hemp is extremely rich in plant-based proteinand omega-3 essential fatty acids. Omega 3’s aid in digestive health and are not found in grain-fed dairy products (only grass-fed cow’s milk contains omega-3 essential fatty acids). You can easily make your own hemp milk at home by blending one cup of hemp hearts with four cups of filtered water and adding a touch of pure vanilla extract.
- Rice Milk
Rice milk is ideal for those who are sensitive to cow’s milk and nuts. While it’s lower in protein than nut milk, it still offers plenty of B vitamins and minerals, such as selenium and manganese.
- Cashew Milk
Cashew milk has become a popular alternative to cow’s milk because of its versatile, creamy texture. Cashews are also a popular plant alternative to use in recipes for vegan cheeses and other mock-dairy recipes. Cashews are a good source of healthy fats and plant-based protein. They are high in magnesium and potassium, which support cardiovascular health.
- Macadamia Milk
Yes, macadamia nuts are rich in fat, but it’s almost entirely monounsaturated fat (MUFA). That’s the same healthy stuff in olive oil. Macadamia nuts contain up to 85 percent MUFA. Macadamia nuts also contain palmitoleic acid, which is a rare omega-7 fat. Few plants contain such high amounts.
- Ripple (pea protein-based)
Ripple is a plant-based protein with zero sugar (unsweetened original version), 50 percent more calcium than milk and 32 mg DHA omega-3s. It also contains Vitamin D and iron. The texture is creamy and luscious. It adds a rich, thick texture to coffee and smoothies but works equally well in hot and cold cereals.
Written by: Judy Nicassio, Lead Nutritionist at Rejuvena Health & Aesthetics
Rejuvena Health and Aesthetics helps patients look and feel their best using a revolutionary, integrative approach that includes all aspects of both naturopathic and aesthetic medicine. Rejuvena believes that total body wellness encompasses both the inside and the outside, and that your appearance is a direct reflection of what’s going on beneath the surface. Rejuvena offers the latest regenerative medicine techniques to resolve pain, enhance tissue and wrinkle repair, customized diet plans, organic whole food based supplements and detoxification therapies. To learn more, visit werejuvenate.com or 480-551-9000.