My Approach: I’m a pragmatist when it comes to nutrition (and alternative milks). While I prefer gum-free options like MALK or Califia Organic, I’m not opposed to buying regular milk alternatives with gums if that’s what’s available or if I’m feeling thrifty. In moderation, I’ve found gums don’t bother me, but excessive consumption can lead to bloating. One non-negotiable for me, though, is unsweetened – regardless of the brand or type.

Let’s start with my favorite milk alternatives:

I gravitate toward almond milk and soy milk.

Favorite Almond Milks: (simple ingredients, no gums or emulsifiers)

Also, Three Trees is a good option (not pictured).

Favorite Soy Milks: West Life, Trader Joe’s, Eden Soy (organic, no gums, simple ingredients)

Note: These work for me but may not work for you. Everyone is different in tastes, preferences, and tolerance. You do you!

Ok now let’s break down the pros and cons of all the options.…

Oat Milk

Pro: It tastes delicious! Sweet and oh so creamy!

Cons: Oat milk can cause a big spike in blood sugar. To turn oats into oat milk, an enzyme is added to break down the starch into simpler sugar molecules. This means you have readily accessible sugar in the oat milk that will create a large blood sugar spike. It’s essentially sugar water devoid of any fiber and protein. Additionally, most oat milks are made with vegetable oils, like rapeseed (or canola oil), that when consumed in excess may lead to inflammation. It also tends to have gums and emulsifiers that can cause digestive upset in some individuals.

Almond Milk

Pros: Low calorie – 30 calories per serving (when you get unsweetened). It is also low carb. Additionally, almond milk can be a good source of calcium when fortified. In fact, a cup of fortified almond milk has more calcium (450 mg) than a cup of milk (300 mg).

Cons: Devoid of fat, fiber, and protein. So overall it’s just not providing you with a lot of nutrition. Many commercial ones (like Almond Breeze) also have gums and emulsifiers that can cause digestive upset in some individuals.

In addition, almond milk production is notorious for its large water footprint, as almonds require a large amount of water to grow, especially in drought-prone regions like California, where 80% of the world’s almonds are grown.

My favorite brands of almond milk: MALK (no gums or emulsifiers) and Califia Organic (just 3 simple ingredients; no gums or emulsifiers). Con of these “cleaner options”: they are pricey and do not contain calcium. If you do not have struggle with GI issues, then consuming the regular (cheaper!) almond milk with the gums are likely fine.

Soy Milk

Pros: Nutritionally speaking, soy milk is similar to cow’s milk in that it is rich in protein (7-12 grams per cup), and when fortified, it can be a good source of calcium (300 mg). It also has a creamy texture.

Soy milk is also rich in isoflavones, notably genistein. Isoflavones are a class of phytoestrogens that have anti-cancer properties. In fact, one clinical review found that genistein may not only reduce the risk of cancer, but may also act as a complement to certain anti-cancer drugs.

And research suggests that phytoestrogens in soy reduce the severity of menopausal symptoms, such as hot flashes.

Cons:

Some people have an allergy to soy and should avoid it. If you opt for soy and have hypothyroidism, drink it a few hours away from your thyroid medication to allow for optimal absorption.

My favorite brands of soy milk: Eden Organic and Trader Joe’s (no gums added) *Note- these soy milks are not fortified with calcium. I like them though because they are organic and just two simple ingredients- soybeans and water.

Hemp Milk

Pros: Hemp milk contains protein (3-4 grams per serving). It is also rich in anti-inflammatory omega-3 fatty acids. And it has a rich and creamy texture!

Because it is a seed, hemp milk is a good option for those with nut allergies.

Cons: Difficult to find ones without gums. Expensive. And not everyone likes the earthy taste. I think it’s delicious!

Pea Milk (Ripple Milk)

Pros: Contains protein.

Cons: Contains a lot of ingredients, such as gums, thickeners, and oils.

Flax Milk

Pros: Hypoallergenic (good for individuals with nut allergies). Contains anti-inflammatory omega-3 fatty acids. When fortified with pea protein, can be a good source of protein (5 grams per serving).

Cons: Contains a lot of ingredients, such as gums and thickeners. Expensive.

Coconut Milk

Pros: Creamy texture, low glycemic, lactose free, hypoallergenic, contains brain-supportive MCTs (medium chain triglycerides). Relatively inexpensive.

Cons: No protein and high in saturated fat, which can increase LDL cholesterol. Also, commercial coconut milk commonly contains a lot of ingredients, such as gums and thickeners.

What About Cow’s Milk?

Pros: A real, whole food (no gums or added thickening agents). An excellent source of calcium and protein. If you can tolerate cow’s milk, opt for organic, grass-fed when possible.

Cons: Many people do not tolerate cow’s milk due to the casein and/or lactose content. Casein sensitivity can often trigger eczema in both adults and children. Lactose intolerance can cause digestive distress, such as diarrhea, gas, and bloating.

If you are sensitive to casein, you could try A2 milk. A2 contains only the A2 beta-casein protein, unlike regular milk, which contains both A1 and A2 beta-casein proteins. This may be easier to digest and cause less inflammation.

Homemade Nut Milks

Making your own homemade almond milk is a game-changer for those looking to reduce their environmental footprint and make clean, simple recipes.

Pros: Reduced environmental impact by bypassing packaging and transportation. Fresher, creamier product.

Cons: More time-consuming.

However, with the right tools, like the Almond Cow, a specialized blender designed specifically for making nut milks, the process can be streamlined and simplified. I got an Almond Cow years ago, and I go in phases of making my own nut milks and buying them. If you don’t have an Almond Cow, you can use a high speed blender (recipe below).

Homemade Almond Milk (in a blender)

Ingredients:

• 1 cup of raw almonds
• 2 cups of filtered water
• A pinch of sea salt
• 1/2 tsp vanilla extract
• 2 dates (optional)

Instructions:

1. Rinse the almonds and soak them in water for at least 8 hours or overnight. This will help to soften the skins and make them easier to blend.
2. Drain and rinse the soaked almonds.
3. Add the drained almonds, filtered water, a pinch of sea salt, vanilla extract, and dates (if using). to a blender. Blend on high speed for about 1-2 minutes, or until the almonds are completely pulverized and the mixture is smooth.
4. Pour the mixture into a nut milk bag or a fine-mesh strainer lined with a cheesecloth or a clean cotton cloth. Squeeze the bag or press on the solids to extract as much milk as possible. Discard the solids.

Creamers

These are my favorites. I love adding a TBSP to my morning matcha!

MALK Vanilla Creamer: sweetened with lower glycemic coconut sugar

Laird Superfood Creamer: sweetened with coconut sugar and contains functional mushrooms

For more nutrition guidance check out our digital nutrition workshop options.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.