Ultimate Guide to Milk Alternatives, Plant Milks, and Non-Dairy Milks

Some people just don’t do cow’s milk, and reach for milk alternatives, like plant milks or non-dairy milks instead.

There are lots reasons why someone might avoid cow’s milk. Maybe you’re lactose intolerant. Maybe you don’t like the way cow’s milk tastes. Maybe you don’t like the way you feel after you’ve had dairy products. Or maybe you think cow milk is unhealthy.

I won’t contest the reasons why. That’s another topic for another post, and I’ve already covered the most common anti-dairy arguments. If you want to read about my stance on the healthfulness (or lack thereof) of dairy, read what I’ve written over the years about raw milk, cheese, yogurt, and dairy in general. If you want to learn how to identify dairy intolerance, read this.

But the fact is, lots of people either need or want a milk alternative. Water is great to drink, but it’s not the right smoothie substrate, and it can’t replace milk in recipes or coffee drinks. You need something vaguely white and thick enough to pass as milk.

Normally in a post like this, I’d cover all the different varieties and what sets each apart — their strengths and weaknesses, their nutrient profiles, their unhealthy ingredients. And I’ll certainly do that today, but first there’s good news and bad news.

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Pros and Cons of Milk Alternatives

The good news is that there are plenty of good choices available. If you want something to drink, use in smoothies, or add to coffee, there are many different plant-based milk that avoid overly offensive ingredients.

The bad news is that most non-dairy milks are usually very low in nutrients. The parent food to these plant-based milks — the almonds, the cashews, the hemp seeds, and so on — are extremely nutrient-dense in and of themselves. Just check out my posts on nuts and seeds to get the nutritional lay of the land. But almond milk isn’t the whole almond. Cashew milk isn’t the whole cashew. Hemp seed milk isn’t the whole hemp seed.

This isn’t surprising when you think about how nut milks are made: by blending the nuts with a bunch of water and straining out the solids to try to extract some of the nut-ness. It’s pretty inefficient. If you could press an almond to wring out the almond milk, then you’d have something interesting. But that’s not how it works. Most non-dairy milks are superficial mirages of the real thing.

To illustrate this, let’s look at the most popular non-dairy milks and compare the nutrients in the parent nut, seed, and plant to the nutrients in the nut, seed, and plant-milk (when applicable).

Nutrient Profiles Of Popular Non-Dairy Milks

Almond Milk

This is the go-to option for most strict paleo eaters starting out. It sounds like a great idea. Almonds are a nutritious nut, high in magnesium, copper, vitamin E, and manganese. They have a decent amount of protein, some nice prebiotic fiber. In your head, almond milk is fantastic. Unfortunately—and this goes for most of the other nut milks out there — the average jug of store-bought almond milk contains no more than a handful of almonds.

Nutrients in an ounce of almonds

  • 163 calories
  • 6 g carbs: 3.5 g fiber
  • 14 g fat: 8.8 g MUFA, 3.4 g linoleic acid (LA), 1.1 g SFA
  • 6 g protein
  • 50% vitamin E
  • 22% vitamin B2
  • 31% copper
  • 18% magnesium
  • 28% manganese

Nutrients in a cup of almond milk

  • 36 calories
  • 1.4 g carbs
  • 2.6 g fat: 1.7 g MUFA, 0.6 g linoleic acid
  • 1.4 g protein
  • 45% vitamin E (added)
  • 17% vitamin A (added)
  • 25% vitamin D2 (added)
  • 4% magnesium
  • 4% manganese
  • 39% calcium (added)
  • 8% copper

Not great carry over. No prebiotic almond fiber. Almost no protein, magnesium, manganese, or copper. The richest nutrients are all the ones the manufacturer adds after the fact.

Cashew Milk

Cashew milk is in the same boat: mostly water, not too much cashew.

In an ounce of cashews

  • 156.8 calories
  • 8.6 g carbs: 0.9 g fiber
  • 12.4 g fat: 6.7 g MUFA, 2.2 g LA, 2.2 g SFA
  • 5.2 g protein
  • 10% vitamin B1 (thiamine)
  • 69% copper
  • 24% iron
  • 20% magnesium
  • 20% manganese
  • 15% zinc

In a cup of cashew milk

  • 25 calories
  • 1.4 g carbs: 0.2 g fiber
  • 2 g fat: 1.1 g MUFA, 0.4 g linoleic acid
  • 0.8 g protein
  • 2% vitamin B1
  • 11% copper
  • 4% iron
  • 3% magnesium
  • 3% manganese
  • 2% zinc
  • 17% vitamin A (added)
  • 25% vitamin D2 (added)
  • 18% vitamin E (added)
  • 37% calcium (added)

Coconut Milk

Traditionally, you make coconut milk by pulverizing fresh coconut flesh, blending it with a little water, and passing it through a cheesecloth or fine strainer. This produces a very rich, very high-fat milk that runs about 550 calories per cup. This is the coconut milk used in cooking that comes in cans and cartons. A second pass with the coconut solids produces a thinner, less-rich coconut milk that runs about 150 calories per cup. This is often called “Lite Coconut Milk” and can be used to cook or to drink.

Besides the abundance of medium chain triglycerides and a lot of manganese, neither thick or thin coconut milk are nutrient-dense. A cup of rich, full-fat coconut milk gives decent amounts of magnesium, copper, zinc, selenium, and iron, but you have to realize that it takes 600 calories to get those nutrients. That’s not exactly nutrient-dense; the micronutrient-to-calorie ratio is skewed.

They do sell jugs of thin coconut milk as a milk replacement. Except for the fortifications they add (vitamin D, calcium, riboflavin, and the other usual suspects), these aren’t going to supply much in the way of nutrition.

Flax Milk

In an ounce of flaxseed

  • 151.4 calories
  • 8.2 g carbs: 7.7 g fiber
  • 12 g fat: 2.1 g MUFA, 6.5 g ALA (omega-3), 1.7 g LA, 1 g SFA
  • 5.2 g protein
  • 39% vitamin B1 (thiamine)
  • 38% copper
  • 20% iron
  • 26% magnesium
  • 31% manganese
  • 13% selenium
  • 11% zinc

In a cup of flax milk

  • 25 calories
  • 1 g carbs
  • 2.5 g fat: 1.2 g ALA (omega-3)
  • 5% iron
  • 63% B12 (added)
  • 25% vitamin D2 (added)
  • 17% vitamin A (added)
  • 25% calcium (added)

The main standout is the omega-3 content. Flax milk has a little over a gram of alpha-linolenic acid (the plant form of omega-3) per cup.

Hemp Milk

I’m not talking about the oncoming wave of high-THC cannabis milks. This is hemp milk, produced by blending non-psychoactive hemp seeds with water and straining the solids out.

In an ounce of hemp seeds

  • 149.1 calories
  • 7.8 carbs: 7.8 g fiber (all fiber)
  • 10.1 g fat: 1.1 g MUFA, 2.2 g ALA, 4.8 g LA, 0.8 g SFA
  • 7 g protein
  • 24% vitamin A
  • 63% copper
  • 50% iron
  • 33% magnesium
  • 86% manganese
  • 13% selenium
  • 18% zinc

In a cup of hemp milk

  • 70 calories
  • 2.2 g carbs, all fiber
  • 6 g fat, 1 g ALA (omega-3), 3 g omega-6
  • 2 g protein
  • 18% copper
  • 13% iron
  • 10% magnesium
  • 24% manganese
  • Plus all the usual fortifications (calcium, vitamin D, vitamin A, riboflavin, vitamin B12

That’s not too bad, actually. It picks up some decent mineral levels, and hemp fat is one of the only fats to contain stearidonic acid, an intermediate omega-3 fat in the conversion pathway from ALA to EPA that increases the EPA content of red blood cells in humans1 (a very good thing).

Macadamia Milk

There’s a product called Milkadamia. Great name, disappointing result.

In an ounce of macadamia nuts

  • 203.5 calories
  • 3.9 g carbs: 2.4 g fiber
  • 21.5 g fat: 16.7 g MUFA, 0.4 g LA, 0.1 g alpha linolenic acid (ALA), 3.4 g SFA
  • 2.2 g protein
  • 28% vitamin B1 (thiamine)
  • 24% copper
  • 13% iron
  • 51% manganese

In a cup of macadamia nut milk

  • 50 calories
  • 1 g carbs
  • 5 g fat
  • 1 g protein
  • 125% vitamin B12
  • 17% vitamin D
  • 25% vitamin A
  • 38% calcium

Despite having the best product name and the most potential for being a creamy milk substitute (has anyone tried adding mac nuts to a smoothie? Incredible!), the nutrient profile is low, and there’s not much going on.

Oat Milk

I’ve written about oats before. They have some interesting properties, some beneficial fiber, and a decent mineral profile. Adding oat beta-glucan fibers to fiber-free instant oatmeal reduces the postprandial glucose response,2 so at least in the context of refined starch, oat fiber can be helpful.

The most popular and widely-available oat milk is called Oatly. The website explains the process: mill raw oats with water, add enzymes to extract the starch, separate the beta-glucan from the bran, discard the bran, pasteurize it, bottle it. This retains the beta-glucans (2 grams of fiber per cup) and starch (16 grams carbs per cup). The only micronutrients they advertise are the ones they add, including calcium, potassium, vitamin A, riboflavin, vitamin D, and vitamin B12; there’s no indication that the normal oat-bound minerals like magnesium, manganese, and zinc make it into Oatly in significant amounts. To top things off, they add canola oil for texture and mouthfeel.

Rice Milk

Rice milk is made by blending water with cooked rice, brown rice syrup, and brown rice starch.

Like the others, its only real micronutrients comes from the ones they add to it. It’s higher in carbohydrates than any of the other milks I found.

Soy Milk

Believe it or not, of all the popular non-dairy milks out there, soy milk contains the most nutrients and is probably the closest to cow milk. It’s high in protein. It contains a nice balanced selection of minerals. A review comparing soy milk, coconut milk, almond milk, and rice milk to cow milk found that soy milk was the closest—mostly because it actually featured measurable nutrients.3

In a cup of soy milk

  • 74 calories
  • 3.6 g carbs; 2 g fiber
  • 4 g fat
  • 8 g protein
  • All the usual additions, like calcium, vitamin B12, vitamin D, riboflavin, and vitamin A
  • 10% magnesium
  • 15% manganese
  • 6% folate
  • 6% potassium
  • 19% copper
  • 10% selenium

It’s not ideal though. People who regularly drink soy milk tend to end up with micronutrient deficiencies.4 Kids who drink cow milk are less likely to have atopic eczema, while soy milk drinkers have no such protection (and may even have increased risk).5 The protein in soy milk can help people build muscle, but milk proteins work better and also provide other benefits to the immune system. Soy is also notorious for harmful farming practices and requires copious amounts of chemical sprays, which are harmful to the consumer and to the environment.

I’m not saying you shouldn’t use non-dairy milks. They are inoffensive and helpful for recipes. Just don’t expect any incredible health benefits from them.

Notable Brands With Extra Benefits

But there are a few specific non-dairy milk products that deserve a closer look, especially if you’re going to go this route.

Vita Coco Coconut Milk

Instead of blending coconut meat with water and filtering out the solids, Vita Coco mixes coconut cream into coconut water to produce a milk-like product. I haven’t tasted it myself, but the nutrient profile is pretty compelling.

  • Moderate levels of fat (5 grams per cup), primarily from saturated medium chain triglycerides.
  • Low carb (5 grams per cup). Naturally sweet from the coconut.
  • Decent mineral levels (RDIs: 45% calcium, 15% magnesium, 10% potassium, 10% zinc).

Some of the calcium, magnesium, and zinc is added, some is natural (coconut water can be a good source of all three). Still, it’s cool to see magnesium added because so many are deficient and supplementary magnesium is well-tolerated and effective.


Back when I was toying with the idea of getting a significant amount of my protein from plant sources for a quick experiment (long story short: I didn’t do it, I like animals too much, and I found myself relying too heavily on processed powders), I got a bottle of something called Ripple. Ripple is pea-based milk, fortified with extra pea protein, algae-based DHA, calcium, iron, and vitamin D. It has as much protein per serving as milk (8 grams), using a type of protein that can promote muscle gain,6 and it tastes quite good. It uses high-oleic sunflower oil for fat, which is low in polyunsaturated fat. If I truly couldn’t have dairy and desperately wanted something to drink or make smoothies with, I’d probably do Ripple.

Tempt Hemp Milk

I’ve never tried this brand, or hemp milk in general. But just like the generic hemp milk analyzed above, Tempt Hemp Milk has a far better nutrient profile than most of the other nut or other non-dairy milks I ran across. If it tastes anything like hemp seed, which has a nutty, subtle flavor, I can imagine hemp milk having a pleasant taste.

How to Make Nut Milk

You’re all an enterprising bunch. Why not make your own non-dairy milk?

There are thousands of recipes out there, but they generally seem to involve a similar pattern:

  1. Soak nuts in water and a pinch of salt overnight.
  2. Drain them
  3. Blend the nuts with fresh water in a high-speed blender, with the option to add a date or a small amount of maple syrup for sweetening
  4. Strain out the solids

The higher the nut:water ratio, the richer, more nutritious the milk.

You can also make thicker, more nutrient-dense nut milk by blending nut butter and water until you reach the desired consistency. You aren’t discarding anything with this method.

You can avoid nuts altogether. One scoop of MCT powder and one scoop of unflavored collagen peptides, whisked into water makes a decent approximation of milk. Use 3 tablespoons of water to make creamer for coffee. This isn’t a nutrient-powerhouse, but it provides medium chain triglycerides (which boost ketone production) and collagen.

The Bottom Line on Nut Milks…

Nothing on the market or that you cook up in your kitchen is going to rival the nutrient density of cow’s milk. From the protein to the healthy dairy fats to the dozens of micronutrients we know about and the dozens we have yet to catalogue, actual milk packs a real wallop that your basic almond, cashew, pecan, or flax milk simply can’t defeat. So, you’ll have to shift your view of “milk” as a whole food. Don’t give your kid four glasses of hemp milk and think you’re replacing cow dairy. Don’t wean your infant off the breast and fill a bottle with hazelnut milk instead; it’s not the same. Don’t eat a dog bowl-sized serving of cereal with some rice milk. The only nutritious part of cereal is the milk, and non-dairy milks do not qualify. Don’t rely on non-dairy milks for your nutrient intakes. Those are shoes they’ll never fill.

Instead, use non-dairy milks to make nutrient-dense smoothies. Use them in your coffee. Make protein shakes with them. In short, use these non-dairy plant-based milks to make it easier to eat more nutrient-dense foods.

Before you run out to buy cashew milk or pea milk or something similar, I will say this: I’m a fan of dairy. It’s a nutrient-dense source of bioavailable protein, healthy fat, calcium, vitamin K2, and other important and helpful compounds. If you can eat it without tolerance issues, you probably should. And if you can’t, you may be able to tolerate other animal milks, like goat’s milk. Many people who can’t do cow dairy can handle goat. It’s worth a try.

What about you? What’s your favorite non-dairy milk? Do you have any plant-based milks that you swear by?

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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45 thoughts on “Ultimate Guide to Milk Alternatives, Plant Milks, and Non-Dairy Milks”

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  1. Given that this isn’t your area of expertise, maybe sharing what you know isn’t the best idea. However, you did earn a click-through from me so I could leave this comment so…mission accomplished!

    1. No expertise required, he’s got the facts laid out right there for all to see. Also, I wouldn’t say nutrition isn’t Mark’s area of expertise.

        1. “They make a point to prevent their food from ever getting warmer than the hemp-clad crotch of a Trustafarian hitchhiking through Joshua Tree in the middle of summer.”


          I love you, Mark

  2. “They do sell jugs of thin coconut milk as a milk replacement. Except for the fortifications they add (vitamin D, calcium, riboflavin, and the other usual suspects), these are”

    What are they?!?!?! I MUST know!!

    1. Also, I’d be interested in how many of the phytates make it into the milk. I bet it’s a much higher concentration, since one wouldn’t normally consume as many almonds in one sitting as it takes to create the nut milk.

  3. Hey Mark, there’s text missing at the end of the coconut milk section.

    Anyway, I am so glad to read this! I cannot tolerate dairy, and I loathe the taste of almond milk, so I’m eager to try some of these suggestions.

  4. When I was in Spain, I loved horochata, made from tiger nuts.

    The commercial version often have added sugar, but you can easily make your own without.

  5. I’ve tried alternatives to cow’s milk and i just can’t. i don’t care for the flavor or the texture (always seems too thin). milk gives me migraines if i have more than ~ 1 cup a day so i’m very careful to limit my consumption but nothing replaces cow’s milk for me; i’ll just have it in moderation. excellent post though.

  6. I have a mild dairy intolerance; so I use mostly fresh raw goat’s milk that I get from someone I know. I supplement it with almond milk that I make from raw almonds ordered from a farm in CA. I do not strain the solids out of it, so I would imagine that this increases the nutritive value. I do not mind that it is thick and needs to be shaken before use. And it is delicious.

  7. “…warmer than the hemp-clad crotch of a Trustafarian hitchhiking through Joshua Tree in the middle of summer”

    That’s the best description I’ve read lately. Reading about nutrition need not be bland and tasteless!

  8. Thank you for using the word “milk” to refer to the nut milks. There seems to be a minor skirmish around that lately.

    I did indeed learn of nut milks long ago when I was a raw foodist, so that gave me a laugh. At some point I’ve tried just about every diet in existence. I’m just happy keto works for me. I don’t really care if people do other stuff, as long as it works for them. This isn’t a sports team where we have to signal loyalty.

    And my favorite is homemade cashew milk. The mash can be fermented into a sort of cheese. Quite tasty actually. Store bought nut milks are never thick and creamy enough for me.

  9. These are nut and seed based drinks that don’t deserve a milk designation but you already know that. What you didn’t mention, is the amount and kind of additives (vitamins and minerals aside… synthetic most likely that usually contain

  10. Organic Coconut Milk Recipe

    1 lb frozen organic young coconut meat
    4 tbs organic coconut oil
    1 quart filtered water
    Pinch of sea salt

    Blend in vitamix at least 1 minute or more until all the coconut oil has been emulsified. Add more water to adjust consistency to your liking. I have also added 1/2 tsp of organic vanilla extract and a couple of pitted organic medjol dates. Store in refrigerator.

    Whole, raw, organic coconut milk…rich, creamy, additive-free. ENJOY!

    1. Thanks Joel. I make my own coconut milk but have not tried your method. Sounds good so I will try it. I didn’t even know frozen organic young coconut meat existed. I swear, I learn something new everyday.

  11. Interesting but I miss all the information on antinutrients like oxalates.

    1. Yes seems like an important omission. Also looks like for Henp milk the mg content dropped going from 1 oz to 1 cup

  12. One of the reasons to drink milk is calcium, and I don’t see that any of these have much except as an additive. Since calcium supplements are believed to cause kidney stones, wouldn’t the same be true for calcium additives? These substitutes aren’t milk but something palatable to dampen corn flakes with. I wonder about this with regard to engineered veggie “meat” as well. I’ve read reports of veggie burgers that taste the same as beef and bleed and everything, but I wonder how the nutritional value compares.

  13. I recently read that Ripple has not been tested for lead and that is commonly found in pea protein. Buyer beware.

    1. Pros: It’s not A1 casein in goat’s milk, it’s A2, so it’s less reactive for more people. Plus it’s more naturally homogenized so easier to digest (just try making goat’s butter ghee and you’ll see how foamy it gets).

      Cons: It’s still a milk, that means women with adrenal fatigue might benefit from avoiding it because the hormones in it (natural, not added) are still putting a stress on her body. One of the drivers of nut milks is that women feel better without having to rebalance hormones after drinking milk.

      Milk from cows, goats, sheep, etc, is highly nutritious, like Mark said, but it doesn’t mean it’s perfect in every way. And what’s good for one person may be difficult for another. I didn’t even touch on allergies to milk or casein, or lactose issues. Those are much more common and ordinary concerns. They can hide the adrenal fatigue issue because whenever you look up milk pros/cons, there is so much focus on the most common issues, that the more minor ones can get lost.

      But some women are much more affected by the naturally occurring hormones in animal milk, than they are by lactose. But lactose is all you hear about, and if someone mentions a minor issue, they’ll say “allergies to casein” and never get down to the hormones, or they talk about RBST which isn’t in the Organic milk that most health conscious people buy. So the next time someone hears about “hormones in milk” their mind thinks “Oh RBST, I don’t have that in my milk” and dismisses it.

      A person has to be very TMI tolerant to investigate these issues fully, and of course it takes a lot of time. Meanwhile, many are grieving for the mac and cheese they remember from younger days. Relearning how to eat is a heroic process and wherever people end up on the spectrum of possible healthy choices, they spent a lot of mental energy on getting there. As long as it works for them, great!

  14. As someone who is cow dairy intolerant, I appreciate the info. Personally, most of the dairy replacement products I eat are not intended for nutritional value. It’s good to know that there’s probably not any big difference between my coconut milk and almond milk ice creams! I second trying goat milk products if you can’t do cow dairy. It worked for me and it’s great to be able to eat cheese again! Not sure goat ice cream would taste that great though…

    1. Goat milk ice cream is awesome!! Make your own, which can have less sugar and be gum free, or try LaLoo’s brand.

  15. I mix Primal Fuel with my almond milk as a creamer in tea/coffee and smoothies- boosts flavor and nutrition.

  16. I like to pour almond milk over a bowl of diced strawberries. I just throw a couple of handfuls of almonds in a blender with a bit of cold water, a dash of vanilla, and a few drops of stevia. I don’t strain anything and intentionally blend really quick as the tiny bits of nuts are the best part. After pouring the almond milk over my berries I top it all with cinnamon and chill it for 15 minutes in the freezer. Tastes amazing to me.

  17. “Instead, use non-dairy milks to make nutrient-dense smoothies. Use them in your coffee. Make protein shakes with them. In short, use these non-dairy plant-based milks to make it easier to eat more nutrient-dense foods.”

    I think this is the whole gist of the article. I use non-dairy milk for my coffee and also adding them on my serious mass (although it’s not as thick like when I use dairy milk). Nice article!

  18. Out of laziness I never strained the “milks” I made in the Vitamix and used them as is. Aside from the watering down, they have all the parts of the nut/seed that it started with, plus you aren’t wasting anything. It all depends on your end use of the milky product, though, if you can take the graininess. I guess a smoothie would be fine. It worked for Thai recipes and coconut milk soups. And makes macadamia nut eggnog nice and thick.

    I’d strongly reccommend making your own, as you can control the other ingredients, you don’t know what leeched into it from the plastic liner of the box, and moreover, you are not buying a box of mostly water, which is a complete waste. You can go to a bulk section with your own bags, fill up with nuts and go home and use your (filtered) tap water, saving a whole lot of waste.

    When making milks in the Vitamix they get fairly hot from the friction. Is that enough to make this “broth” Mark speaks of?

  19. I think Aroy-D coconut milk is AMAZING! I put it in my coffee and cook with it. So yummy!

  20. I’ve tried blending coconut butter or nut milk directly in my coffee to make it creamier, but I ate the gritty texture I’m left with. Just the milk is too thin and watery for me – I don’t want to water down my coffee! I also am not a fan of canned coconut cream because I can’t find any without emulsifiers/additives. Anyone have any words of wisdom?

    1. Meant to say “I HATE the gritty texture I’m left with.” Sheeeeesh…this is why I don’t want watered-down coffee…

    2. Hi Bethany,
      Natural Value is the brand I use, canned without bra, no guarantee gum, just coconut and water, about 20% fat.
      I live in Canada, but see a USDA organic symbol on the label.

      1. Hi Bethany,
        Natural Value is the brand I use, canned without bfa’s, no guar gum, just coconut and water, about 20% fat.
        I live in Canada, but see a USDA organic symbol on the label.

        1. My stores stopped carrying that brand. :-(( The guar gum or whatever they put in Thai Kitchen and Whole Foods store brand really give me awful intestinal distress. Used to think I couldn’t tolerate coconu…but it’s the additives I can’t digest.

  21. There’s another downside to soy that isn’t mentioned and that is the affect on thyroid. If you have thyroid issues stay away from all things soy and it’s in a heck of a lot of things from chocolate to sauces and everything you can think of.

  22. Great article. Cleared a few things up. Did notice the very low calorie content of unsweetened Almond milk (unlike actual almonds or milk).

  23. They should be called calcium phosphate drinks, because that’s the main ingredient in all of the commercial non-dairy alternative, along with other additives and sugar. It is an emulsifier and give the ‘milk’ that consistent white texture to fool you to think it’s milk.

    It is my hypothesis calcium phosphate in these products increase the risk for arterial calcification and kidney disease. Calcium phosphate is low in bioavailablility. Without adequate D3, magnesium and K2, it is difficult to absorb and may end up causing calcification to artery walls and organs.


    I have not come across a single commercial non-dairy alternative (rice/almond/coconut) that doesn’t have calcium phosphate or calcium carbonate added. Homemade and small local brands are the only exception.

  24. Oats with milk is my favourite breakfast. It’s quite amazing to see how much energy you can get with these easily available dairy products. Great post Mark.

  25. I LOVE unsweetened almond milk as a tasty, refreshing beverage, or to make a matcha-maca drink.
    I am under NO delusions that it has any kind of nutrition similar to cow milk – or to almonds. Who cares if it has no protein or fat or vitamins or minerals? I don’t expect to get nutrition from beverages. Happily, it also has.no carbs!
    I also LOVE dairy, but whole milk has waaaay too much sugar for a beverage. Aged cheeses, heavy cream, and 6% fat yogurt are my dairy choices (sometimes full-fat ricotta or cottage cheese.)

  26. I wonder if soy milk is just regular milk introducing itself in Spanish?