NutMilkLead3

If you’re one of 40 million Americans that can’t stomach lactose, there’s no shortage of dairy-free milk alternatives out there to save you from having to give up your morning latte. Choosing the best one for you largely depends on flavor preference and the nutritional profile you’re after, but it can still get confusing when you hit the health-food aisle. To help you out, we’ve narrowed down some of our favorite (and expert approved) moo-juice substitutions.

Almond
This one ranks high for calcium, magnesium, vitamin E, B12 and is a good source of magnesium, molybdenum, riboflavin (vitamin B12), and phosphorus. However, unlike chomping raw almonds, sipping almond milk won’t provide the same dose of healthy fats. The flavor is mild and refreshing, delicious over cereal and blended in shakes, and you can easily make your own (we’ve got a recipe here).

Coconut
“This milk has a fantastic amount of medium-chain fatty acids including lauric, caprylic and caprice acid,” says Joy McCarthy, Holistic Nutritionist and author of Joyous Health: How to Eat and Live Well Without Dieting. “These fats are immune enhancing and very easily utilized as a source of energy, rather than being stored as fat. It is my absolute favorite milk to use, as it’s rich and fulfilling. Perfect for smoothies, curries, soups or stews.”

Oat
Oat milk contains 10 minerals and 15 vitamins, including twice as much vitamin A as cow’s milk. It’s also a rich source of iron, containing approximately 10 percent of your recommended daily amount, ideal for vegetarian diets or iron-deficient athletes.

Hemp
“Hemp seeds are a superfood full of anti-inflammatory, skin-loving nutrients and omega-3 fatty acids and gamma-linoleic acid (GLA),” says Joy. “When I make hemp milk I actually don’t strain the seeds away from the milk after blending, which means you get all the nutrients within the seed including a source of plant-based, easy-to-digest protein. Hemp milk is a great source of antioxidants, iron, zinc, carotenes, phytosterols, B-complex vitamins and more.

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