These Are the Healthiest Milk Alternatives, According to a Dietitian

Plus learn how to spot the healthiest plant-based milk options in the grocery store.

Well, thanks to the fact that many of them areshelf-stable, they’re more practical than dairy options.

But are they healthier?

There are endless alt-milk options and brands available, making it hard to navigate nutritious choices.

We turned to a registered dietician to help us find the healthiest milk alternative.

Many alternatives do not contain as much of these nutrients," Silver explains.

If you don’t eat dairy or animal products, look for high-proteinmilk options such as soyand hemp milk.

Also, check that your non-dairy milk is fortified with calcium, vitamin D, and B vitamins.

Try Out Different Options

Finally, switch up your non-dairy milk.

Here are Silver’s top healthynon-dairy milkrecommendations.

Soy is the only milk alternative recognized by the Dietary Guidelines for Americans.

Known for its nutty flavor, hemp milk is packed with important nutrients.

“It also contains calcium and iron.”

Don’t love the taste?

Try flax or walnut milk for alternative sources of essential omega-3s.

“Use almond milk forsmoothiesand cereals to stay full for longer.”

Almonds also are naturally rich in monounsaturated fats, the antioxidant vitamin E, and magnesium.

Looking for a similar alternative with a different taste?

It is also a good non-dairy option for people with soy and nut allergies.

A new analysis recently found that pistachios are a complete protein containing all essential amino acids.

“Pistachios contain antioxidants lutein and zeaxanthin, which are known to benefit eye health.

Use a cheesecloth to strain, and voila, you have fresh nut milk.

Coconut milkhas a rich, creamy taste but it lacks protein.

In some studies, coconut intake has been associated with improved cholesterol and triglyceride levels.

However, there is not enough MCT in coconut milk to reap these benefits.”