4 NUTRITIOUS ORGANIC NUT MILKS THAT CAN REPLACE DAIRY MILK

Not everyone can drink animal milk, so organic nut milks are often chosen as an alternative. Organic nut milks are also rich in nutrients and offer many health benefits.

For many people, dairy milk is an indispensable part of their diet. However, others cannot or choose not to drink dairy. This may be due to personal preference, a vegetarian or vegan diet, allergies or lactose intolerance.

1. Types of organic nut milks that can replace dairy milk

If you want to avoid dairy, there are many types of milk alternatives available. Organic nut milks vary widely in nutritional content. Depending on your individual needs, you can choose the milk that suits you best. Below are four organic nut milks that can replace dairy milk.

2. Organic oat milk

Organic oat milk is made from a blend of oats, water, sunflower oil and sea salt. Organic oat milk has a naturally sweet taste and a mild, pleasant flavour.

Organic oat milk is rich in fibre, including beta-glucan, a soluble fibre that forms a thick gel as it passes through the intestines and reduces the absorption of cholesterol. This helps lower cholesterol levels, especially LDL (“bad”) cholesterol, which can increase the risk of heart disease. Furthermore, beta-glucan can help increase the feeling of fullness and reduce blood sugar levels after meals.

3. Organic rice milk:

Organic rice milk is the least allergenic of all plant-based milks. This makes it a safe choice for people who are allergic or sensitive to gluten.

Among plant-based milks, organic rice milk contains the most carbohydrates — three times more than many other milk alternatives. It also has a high glycaemic index (GI) of 79–92, meaning it is absorbed quickly in the intestines and can cause spikes in blood sugar. Therefore, people with diabetes should not use rice milk. Due to its low protein content, organic rice milk is also not the best choice for children and athletes, who have higher protein requirements.

4. Organic almond milk

Organic almond milk is made from whole almonds or almond butter, water, sunflower oil and salt.

Organic almond milk is a natural source of vitamin E, an antioxidant that helps protect the body from free radical damage and slows down the ageing process. One small note for you is that most commercial almond milks are largely made up of water. In fact, many varieties contain less than 2% almonds. To get the most nutrition and health benefits from almonds, choose organic almond milk brands that contain a higher almond content, around 2.5%, such as Joya Dream organic almond milk or Natumi…

5. Organic soy milk:

Organic soy milk has a creamy, mild flavour and is the closest to cow’s milk in terms of nutritional profile. It is one of the few plant foods that provides high-quality “complete” protein with all essential amino acids. These are amino acids that the body cannot produce on its own and must obtain from the diet.

Natumi Barista organic oat milk is a unique combination of oats and soy, creating a soft, delicate flavour that is hard to resist after just the first sip.

6. Important notes when drinking organic nut milks

Although very nutritious and a popular alternative in many families, compared with dairy milk, plant-based milks still lack some important nutrients. In addition, some may contain allergens. Be sure to read the following notes carefully before deciding to add nut milks to your daily menu.

Sugar content: Sugar is often added to improve taste and texture. Choose unsweetened varieties and try to avoid brands that list sugar as one of the first three ingredients.

Calcium content: Most nut milks are naturally low in calcium, so choose products fortified with at least 120 mg of calcium per 3.4 ounces (100 ml).

Natumi organic oat milk and organic rice milk are fortified with high–quality calcium from Lithothamnium calcareum, a plant-based source (seaweed). With just one 200 ml glass, you can meet about 30% of your daily calcium needs.

Vitamin B12: Because nut milks are generally low in vitamin B12, if you choose plant-based milks, make sure to get vitamin B12 from other sources.

In short, nut milks are very nutritious and can be used to replace dairy milk. However, each type has its own taste, nutritional profile and cost, so use the guidelines above to choose the most suitable milk for you and your family.