Your Guide to Healthy Non-Dairy Milk Choices
Considering giving up dairy for health reasons? Here are my top 5 nutrition tips for selecting the best non-dairy milk options. Whether it's due to lactose intolerance, dairy allergies, ethical concerns, or other health motivations, learn how to choose non-dairy milks that fit your needs.
1. Mind the Glycemic Index (GI)
Opt for unsweetened almond milk over oat milk if you're concerned about blood sugar spikes. Oat milk undergoes processing that can impact blood sugar levels. If you prefer oat milk, balance it with protein and fibre-rich foods to moderate its effect.
2. Check the ingredients
Many non-dairy milks may contain additives to enhance texture and shelf-life. Look for options in the refrigerated section that avoid these additives. Common additives include emulsifiers, stabilisers, and thickeners, which may not always be disclosed clearly on packaging. If you prefer a longer shelf-life option, consider choosing those made with healthier alternatives like brown rice or olive oil.
A good example of a quality ingredient list.
3. Quality matters
Consider the source and quality of the non-dairy milk you choose. Organic options may have fewer pesticides, making them a better choice if available. Look for varieties fortified with essential nutrients like calcium and vitamin D, depending on your individual health needs. Consulting with a qualified nutritionist can help you determine the fortified foods that best address the gaps in your diet.
4. Homemade is a good option
Making non-dairy milk at home allows you to control the ingredients and avoid unnecessary additives. Homemade versions can be tailored to your taste preferences and typically last 3-4 days in the fridge.
Try my recipe for Creamy Almond and Cashew Milk for a delicious and additive-free alternative.
5. Allergen Considerations
Be mindful of potential allergens in non-dairy milks, such as almonds or soy, which may trigger allergies in some individuals. Choose alternatives that suit your dietary needs and preferences, particularly if you have known allergies or sensitivities.
Choosing the right non-dairy milk isn't just about taste—it's about making informed choices that support your health and wellbeing.