Almond Milk. Oat Milk. Soy Milk. The list of non-dairy milks might seem endless, but there are a few things to consider when choosing the right one for your family. 

In our kitchen today, Michelle Dudash, RDN, Registered Dietitian, Chef and Author of Clean Eating for Busy Families, shares the latest in milk substitutes!

1. Nut milks
Almond milk
While nuts are great for your health, most brands of almond milk contain very few almonds, so the nutrition on the package is mostly through fortification with vitamins and minerals. However, almond milk contains some trace vitamins and minerals which are beneficial, like iron and magnesium.

Elmhurst brand contains 4x more almonds per cup, giving it 5 g protein per serving from almonds, a bit more than half of what you’ll find in cow’s milk.

This is one of Michelle’s favorite smoothies to make with almond milk:
Creamy Ginger Orange Smoothie with Almond Butter

Note: For all milk substitutes, watch out for added sugar. Note that “Original,” “vanilla,” and “chocolate” varieties will almost always contain added sugar. Choose the unsweetened varieties which do not contain added sugar.

Cashew milk
Cashew milk has a smooth, creamy taste. Elmhurst brand has four times the nuts compared to most nut milks, with 11 cashews in every glass. Naturally, it contains 4 grams protein and 8% of the DV for iron. 

Some of Michelle’s favorite brands: Elmhurst and So Delicious

2. Grain milks
Oat milk
Oat milk, with a pleasant mild taste, contains 2 g fiber, 1 of which is soluble fiber, coming from the oats.
 
The rest of the nutritional benefits come mostly from fortification and added oil, such as canola oil.  

Quinoa milk
Contains 2 g protein, some phosphorus (6% DV), and magnesium (4% DV) naturally occurring from the quinoa. The rest of the micronutrients are added through fortification.

3. Bean and seed milks
Soymilk
Soymilk is the only whole-food plant milk that competes with cow’s milk in terms of protein, with about 7-9 grams protein per serving. You’re also getting the beneficial, heart healthy soy protein in soy milk.  

Brands to try: Trader’s Joe’s and Eden Foods

Pea protein milk
Pea protein milks can contain up to 10 g protein per cup and has a mild taste. Beware of some brands, which may have a gritty texture.

Learn more at www.dishwithdudash.com.