8 Kinds of Vegan Milks and Their Benefits – No Reason For Dairy

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Vegan milk or plant milk is a non-dairy, vegan beverage made from plant extracts. 

There are various varieties of vegan milk available, all providing their own benefits and nutrition, including vitamin D, calcium, and fiber. Here are some delicious varieties of vegan milk explained. 

RELATED: Deficiencies of Raw Food Diet And How To Address Them

In This Article

8 Health-Beneficial Kinds of Vegan Milk

Soy Milk

soy milk in a glass jar on an old wood background-ca | 8 Kinds of Vegan Milks and Their Benefits - No Reason For Dairy | soy milk

Soy milk is the most well-known vegan milk. According to one study, soy milk contains many nutrients that can help repair and optimate health. 

On top of the list is protein. Soy milk contains high protein compared to other plant-based milk. Also, soy milk is famous for being low in carbohydrates, which is good for people with diabetes. Soy milk is rich in omega-3 fatty acids – a crucial element that reduces cholesterol, prostate or breast cancer, eases menopause symptoms, and prevents osteoporosis.

Furthermore, there is an excellent source of vitamins, minerals, fiber, and iron in soy milk. Therefore, it helps improve skin health, protects DNA structures and cells, and alleviates depressive symptoms.

Pea Milk

Pea yellow milk in a crystal cup next to white jug surounding with raw pea nuts-ca | 8 Kinds of Vegan Milks and Their Benefits - No Reason For Dairy | Pea milk

Pea milk is a fantastic plant-based protein source. According to USDA, and due to the yellow pea content, there is 8g of protein per 240ml, comparable to dairy milk. Also, pea milk is low-carb, which is an excellent choice for vegans applying a keto vegan diet or anyone with diabetes

Pea milk is a great vitamin provider for anyone that may be lacking nutrients on a vegan diet, such as vitamin A, D, calcium, potassium, and iron. As a result, pea milk is beneficial to health, such as supporting bone health

Manufacturers usually use sunflowers or algal oil to create the creamy texture of pea milk and, therefore, a considerable amount of omega-3 fats (DHA) as a bonus. These fats are good for immune function, heart health, nervous system function, and brain health.

Rice Milk

pouring rice milk in glass on a wooden table-ca | 8 Kinds of Vegan Milks and Their Benefits - No Reason For Dairy | Rice Milk

According to MyFoodData, rice milk is rich in Vitamin B12, D, and calcium. For that reason, rice milk helps improve bone density and manage osteoporosis. Also, it prevents the deficiencies of vitamin B12 and calcium in vegan diets. For people who have an allergy to soy or nut milk, rice milk is a good alternative.

Almond Milk

Almond white milk in a jug surounding with raw almond-ca | 8 Kinds of Vegan Milks and Their Benefits - No Reason For Dairy | Almond Milk

Unlike other non-dairy milk, almond milk is rich in calcium. In comparison with low fat cow’s milk, almond milk contains a greater amount of calcium. As a result, almond milk is good for bone health and reduces the risk of osteoporosis. It is also low-carb and a natural source of vitamin E, minerals, and healthy fats. Therefore, it can be an ideal choice for vegans who want to diminish the risk of heart disease or lose weight.

Oat Milk

oat flakes milk in glass jar-ca | 8 Kinds of Vegan Milks and Their Benefits - No Reason For Dairy | Oat Milk

According to USDA, 1 cup of oat milk contains 244g carbs, which is higher than other milk types. However, most of them come from fiber rather than fat. Fiber helps the nutrients absorb water, which is useful for regulating bowel movements and decreasing constipation chances. As only 5% of the population meets fiber recommendations, news by the American Journal of Lifestyle Medicine, reports that it’s such a nutritious choice to add oat milk to daily diets. 

Oat milk is a more significant protein source compared to almond and rice milk and contains no fatty acids, total saturated, and total trans fats. Therefore, oat milk provides many health benefits, including decreasing cholesterol levels, and contains anti-cancer properties.

Cashew Milk

Cashew yellow milk in a cup surrounding with raw cashew-ca | 8 Kinds of Vegan Milks and Their Benefits - No Reason For Dairy | Cashew Milk

According to USDA, 1 cup of cashew milk contains 11g of monounsaturated fat, which is healthy and helps lower the risk of heart disease. Moreover, cashew milk is rich in potassium and magnesium, which are also useful for heart health. Drinking cashew milk can be beneficial to poor retinal health and prevent eye issues, as it contains lutein and zeaxanthin. Also, some brands may fortify cashew milk with calcium. As a result, it may help build strong bones and promote muscle growth and nerve function.

Macadamia Nut Milk

milk from macadamia nuts on a wooden surface-ca | 8 Kinds of Vegan Milks and Their Benefits - No Reason For Dairy | Macadamia Nut Milk

To make macadamia nut milk, raw macadamia nuts are soaked in purified water. As a result, macadamia nut milk can retain almost all the original nutritional value. According to USDA, macadamia nut milk is an excellent source of minerals such as manganese, iron, calcium, zinc, and healthy fats. As a result, macadamia nut milk can reduce the risk of heart disease, diabetes, and stroke. It’s rich in antioxidants, tocotrienols, and flavonoids, which help combat cancer. Furthermore, tocotrienols can help promote brain health.

Quinoa Milk

a drinking glass full of quinoa milk-ca | 8 Kinds of Vegan Milks and Their Benefits - No Reason For Dairy | Quinoa Milk

Quinoa milk is the result of soaking and boiling quinoa. Quinoa milk is nutritious with its protein, fiber, vitamins, minerals, and all nine essential amino acids content. Therefore, quinoa milk can help lower cholesterol levels, extend lifespan, and decrease the risk of several chronic diseases. Also, quinoa milk has a low glycemic index, around 53, which is excellent for vegans with obesity and helps maintain a healthy sugar blood level. Moreover, there is a considerable amount of quercetin – a flavonoid known to improve the immune system.

Final Words

As you can see, each vegan milk has its strengths and benefits. To prevent any possible nutrient deficiencies in your vegan diet, try to vary your milk choices. Many brands are providing different vegan milk choices that you can find in every store and supermarket.

What is your go-to vegan milk? Do you make them at home or buy them? Please share your experience with us in the comments section below. Don’t forget to sign up for more amazing vegan blogs!

 

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We chose people who were experts about the lessons they wrote, even if they didn't agree with our other contributors on every point. For example, some of our contributors eat mostly raw foods while others eat mostly macrobiotic. Some shun oil while others stir fry their vegetables. As a result, none of our contributors has endorsed all of the lessons written by other experts.