Hi friends – So many non-dairy “milks,” so little clarity about the differences! Let’s get informed.
There are nut, seed, legume, and grain milks, and they differ broadly in terms of taste, texture, and nutritional value. The most common:
NUT MILK 1 – ALMOND, CASHEW, HAZELNUT.
So filtered that most have virtually no fat, protein, or carbs. Basically water.
NUT MILK 2 – COCONUT.
Has saturated fat (perfectly healthy) like cow’s milk, but no protein. Mix 1 tbsp. raw plant protein (best brand: Garden of Life) with 8 oz. for a true milk substitute.
SEED MILK – FLAX, HEMP.
High in polyunsaturated fat (flax omega-3, hemp omega-6).
Cold-pressed only. Heat turns seeds rancid (so ditch the flax seed muffins)!
LEGUME MILK – SOY.
Very similar ratio of fat/protein/carbs to cow’s milk, but with omega-6 instead of saturated fat. Most naturally creamy. Best brand: Eden Organics.
GRAIN MILK – OAT, RICE.
Both very low protein and fat and very high in carbs. Basically high-carb water.
PICK A GOOD ONE:
Make it organic, plain, no thickeners or preservatives (ingredients should be only water and the nut/seed/legume/grain).
IT’S EASY (AND CHEAPER) TO MAKE: Mix in blender 2-3 tbsp. of nuts/seeds/soy (all soaked overnight), or coconut cream with 8 oz. of water. Sweeten with stevia, add vanilla, cinnamon, or raw cacao powder as desired.