Ready To Dump Dairy? A Primer on Plant-Based Milk

There are a lot of reasons to stop drinking cow's milk. Think about it for a minute. Humans are the only species that drink the milk of another species, and we are also the only ones who drink milk past infancy. Growing up, many of us think we need milk to be healthy. I'm sure you've seen the "Got Milk?" commercials that say, "Milk is essential for healthy bones and teeth." New research has shown that cow's milk actually leaches calcium from bones, and causes the blood to become acidic (Check out http://www.livestrong.com/article/248912-foods-that-leach-calcium/ if you want to learn more). We also do not need as much calcium as previously thought. The average adult can get along just fine with about 750 mg of dietary calcium a day (yes, even children).

Whatever your reason for giving up milk, be it ethical, health, whatever-- there's a plant-based milk to suit your needs and taste buds. The goods news is that it's getting easier to find them at your local store. Plant based milks are often fortified with vitamins and minerals; some are way more nutritious than dairy milk! Below, I have compiled a list of plant milks, what they taste like, how much they cost, and where you can find them.

Soy milk

What does it taste like? I won't lie, soy milk is definitely an acquired, love-it-or-hate-it kind of taste. The texture is NOT like cow's milk, it is rather thick. The taste is very strong and nutty. Soy milk can be used in cooking and baking (stick to unsweetened, unflavoured for this).

Recommended brand/flavour: Soy newbies should check out Silk Very Vanilla. The sweet overtones of the vanilla mix with the nuttiness of the soy for a winning taste combination. I do not recommend trying plain soy milk if you are new to it. You WILL hate it.

Where can I find it? Just about every grocery store carries it these days. Check the dairy section.

Almond Milk

What does it taste like? It has a a very sweet, nutty flavour, like soy milk, but some people prefer it due to its richness, smooth texture, and versatility. Use it in a smoothie, on your cereal, or in rice pudding for a delicious change. Almond milk is also very rich in the antioxidant vitamin E.

Recommended brand/flavour: Blue Diamond, any variety. Try the chocolate, the creamy, rich flavour puts chocolate milk to shame.

Where can I find it? Wal-Mart, Albertson's, Trader Joe's, Whole Foods

Coconut Milk

What does it taste like? Coconut milk tastes just like... wait for it... Coconuts! If you hate coconuts, don't even bother. The texture is rich and somewhat oily. Many people like to use it in cooking Thai-based dishes (for this, use canned, NOT the refrigerated kind in a carton). Coconut milk is compartively healthier than cow's milk because it has zero cholesterol, less calories, and is high in iron.

Recommended Brand/Flavour: Try Silk Pure Coconut. It is available in original or vanilla.

Where can I find it? Check the dairy section at your favourite grocer.

Hemp Milk

What does it taste like? I do not want to sound biased, but hemp milk isn't for everyone. It has a strong, nutty, slightly bitter flavour that bites! It is very rich in Omega 3 and Omega 6, nutrients which may keep your heart healthy.

Recommended Brand/Flavour: Ready to take the hemp plunge, man? Don't worry, it's completely legal and it won't make you high. Try Living Harvest Vanilla hemp milk. It is excellent in chai tea.

Where can I find it? Hemp milk is not widely available in the United States just yet; try your local health food store. Whole Foods has a selection of hemp milk available. See http://wholefoodsmarket.com/stores/ for stores.

Flax Milk

What does it taste like? It has a nutty, pleasant, yet undistinct flavour, making it very easy to use in your favourite recipes and for drinking. Flax has been shown to be very high in Omega-3.

Recommended flavour/brand: As far as I know, only one company makes it: Flax USA. It is available in original or vanilla.

Where can I find it? Select Wal-Mart stores carry it so far. It may be more widely available in the future.

Rice Milk

What does it taste like? Rice milk is sweet and creamy; but some are turned off by the "watered down" taste. I find it best to use in cereal. Also, it does not contain the protein that some plant-based milks do.

Recommended flavour/brand: Rice Dream has the best rice milk I've tried.

Where can I find it? Check the dairy section at your local grocer.

What are your reasons for going dairy-free? Have you tried a plant based milk, and if so, what did you think? Comment below, and good luck on your dairy-free journey!

M.