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What is the healthiest plant based milk? And what milk should I choose? Both are common questions I’m asked. 

In case you didn’t know that National Milk Day is actually a thing, now you do.

Today is that day, National Milk Day. Only, I don’t drink “real milk” aka cow milk. 

I mean, sometimes I put a splash of whole, organic milk or raw, organic milk in my coffee, but beyond that, I always choose a plant-based milk.

About a year ago when I shared my 3-Ingredient Chocolate Peanut Butter Banana Shake, I said, 

For all my Gutsy friends or for those who simply choose to live a dairy-free life, this company is going to be your jam! Their nut milks are second to none, and it’s worth noting (especially for my Gutsy friends) that their products (unlike most nut milks) contain no carrageenan (which I’ve written about HERE) or guar gum to thicken the product. Instead, the product is thickened with the nuts (or rice or oats – depending on the milk) themselves which is very clear from the first sip (and even if you read the nutritional profile).

Because so many of you read my blog for all the Gutsy things, I’ll work on entire post around all their nut milk varieties so you can choose which will be best for you/your lifestyle and dietary needs.

So here we are today – National Milk Day – and I want to share these nut milk varieties with you.

Why Plant-Based Milk?

I would say that at least 90% of you don’t do dairy and cow’s milk.

Typically this is because you’ve determined a lactose intolerance and/or you just don’t feel well when you consume it.

Either/both are valid.

Now that I can tolerate all the things, I will do dairy here and there. 

But when I’m drinking a glass of milk (rarely, btw) or using it in a smoothie, I never use dairy milk.

Why? For one, I don’t even love it (except for whole milk, raw milk, or heavy cream – yes, all the fatty, thick, and creamy stuff). 

And two, because I love the exploration of different alternative milks used in different instances at different times during my journey.

Believe me, with so many different varieties of plant based milks these days, the opportunities for creating are endless.

Healthiest Plant Based Milk

Click HERE to save this post for later.

While plant-based milk alternatives get quite the praise for being the “healthier alternative,” I’m going to tell you right now that that’s not always true.

With the exposure of the non-dairy milk alternatives category, anyone and everyone has come into it — no matter the ingredients.

Here is a COMMON view from any given carton of plant-based milk:

If you’ve been drinking vegan milk for quite some time, but have never looked at the ingredients, go grab your carton now and see what’s there.

You’re likely to find all the extra fluff ingredients like:

• gellan gum
• tons of added sugars, including cane sugar
• sunflower lecithin
• calcium carbonate
• and so many more…..

You’ll find these in a majority of the popular milk alternatives such as:

1. oat milk
2. soy milk
3. coconut milk
4. rice milk
5. cashew milk
6. hazelnut milk
7. and even hemp milk

Now, don’t misunderstand this article to say that you can’t choose an alternative to regular cow’s milk. 

You ABSOLUTELY can (I do!); there are just better choices.

The Best Milk [Plant-Based Style]

Alright, there are a TON of varieties to choose from. 

I wasn’t sure how to break this down until it came to me very clearly.

You are Gutsy and so this is what I know you want to know:

1. Product name
2. Ingredients
3. Whether or not it’s Low FODMAP, Whole30, Vegan, Gluten Free, etc.

So that’s exactly how I have it put together for you today. 

All the goods, in one place. 

​Healthiest Milks Spreadsheet

Click HERE to open this spreadsheet [it’s FREE!].

On the spreadsheet you will find:

Nut Milks

1. Walnut
2. Coconut + Cashew
3. Almond
4. Hazelnut
5. Cashew
6. Pistachio

Grain Milks

1. Oat
2. Dark Chocolate Oat

And by the way, clearly this is not an exhaustive list.

IF you know of any others that have similar nutrition labels with minimal ingredient lists, please let me know in the comments below.

I’ll take a look with my mega magnifying glass, and decide if it must be on the spreadsheet to help the community with even more options.

Notes Regarding the Healthiest Plant Based Milk Chart

Each item is listed and the diets I have included are:

• Whole30
• Paleo
• Gluten Free
• Vegan
• Vegetarian
• Low-FODMAP
• Dairy Free
• Keto
• Kosher
• Low Carb
• Low Fat
• Organic
• Non-GMO

PLUS, I have included the full ingredient list for each of the plant milks.

Why? Because we must understand ingredients vs ingredient(s) if we are to truly heal. And if you have my journaling SYSTEM, you already know how to do this!

You’ll notice I have a ton of Elmhurst products on the list.

This was intentional. I truly believe that when it comes to the most popular plant-based milk that also provide the most health benefits and include the most depth in variety, they are the best.

Many a moon ago I worked with their teams.

I learned so much at that time about why they are the best choice. 

Plus, I was constantly trying their new products (and then subsequently photographing them). I was always impressed, and I always want to share the best with you.

Ready to dig into the spreadsheet?! Just click HERE to get it.

Make Your Own Plant-Based Milk

Over the years, I have also made my own milk substitutes.

If you want those ideas and recipes, here they are:

1. How to Make Homemade Vanilla Mint Almond Milk
2. Whole30 Coffee Creamer Recipe (How to Make Homemade Coffee Creamers)

I have also made my own hemp milk using just hemp seeds + water.

How to Use Plant-Based Milks

And now I know what you’re wondering, 

With so many incredible plant-based milks to choose from, which is or which are, your faves?

Hands down, the Elmhurst Milked Coconuts & Cashews (unsweetened).

Second, the unsweetened version of Elmhurst Milked Walnuts – it has such an incredible nutty flavor.

And honestly? Everything else, it just depends on what I’m in the mood for or what I’m making. Dessert? Definitely the Willa’s Dark Chocolate Oat Milk.

In general, here are some easy ways to use these non-dairy alternatives:

1. Smoothies. Have you ever taken my 7-Day Smoothie Challenge?
2. Soups. Swap in plant-based milk for your regular as a better option + a wide variety of flavors.
3. Just drink it. The mouthfeel of the Cashew will make you feel like you’re drinking dairy milk. It’s so thick with a creamy texture.
4. In Coffee. This is probably the number oneway I use plant-based beverages. Most coffee shops won’t have the Elmhurst Milked Coconuts & Cashews, but you can just do it at home. I’m currently digging this for my morning coffee:
   1. 1/2 cup organic coffee
   2. 1/2 cup Coconuts & Cashews
   3. 1/4 – 1/2 packet LMNT – any of the chocolate varieties (sweet coffee without sugar content)
5. Nice Cream. Oh dear God, you must try the Chunky Monkey Nice Cream recipe of mine. It’s “ice cream” without the use of traditional cow’s milk meets healthy fats.

Literally, wherever you are used to using dairy milk, one of these plant-based alternatives can easily swap in. The best part?

You now have my downloadable PDF so that you can decide which will be best for you at this very moment on your journey.

Questions? Ask away. 

By the way, IF you like ingredient charts like this and are looking to reduce bloat + weight and figure out your gut issues, you’ll LOVE my 21-Day Quick Gut Detox. In addition to the program, I also include an ingredient chart for ALL foods contained on the YES and NO lists (they come with the program) so you can easily navigate.

​My system could change your life, and you can start today (with access forever)!

You can always CONTACT ME with any and all questions.

If you liked this article on the healthiest plant based milk, you might also enjoy:

1. How Long Does it Take for Your Gut to Adjust to a Plant-Based Diet
2. 6 Low-FODMAP Complete Protein for Vegetarians
3. Vitamin D, Sunlight, Supplementation

 
Xox,
SKH