As people are increasingly eliminating dairy from their diets (Hello Vegan, Paleo and Whole 30 Eaters), dairy-free milk options are on the rise as well. Remember not that long ago, when if you were allergic or dairy intolerant (and those were the only reasons for not eating dairy, because it was widely considered a health food), you drank soy milk, period. There weren’t really any other alternatives found in grocery stores. Fast forward to 2017, and soy in general is now getting a bad rap, and that “dairy” department is drowning in nondairy options, especially when it comes to milk. There are tons of really yummy non-dairy milk options, from hemp, coconut and quinoa milk to the ever-popular almond milk (which has been the reigning Queen for quite a while) and cashew milk.
So, is one of these milks better than the other? Are any of these milks really Paleo or Whole 30 compliant, or are they secretly packed with junk and sugar? Well, I did some research on the two non-dairy milk substitutes that I use for myself and my clients – almond and cashew milk – and found the nutty truth!
Similar Nutrition Stats
Almond milk and cashew milk are very similar nutritionally. Unsweetened almond milk is 30 calories, 2.5 grams of fat, and 1 gram each of protein, carbohydrate and fiber, and 160 milligrams of sodium per cup. Unsweetened cashew milk is 25 calories, 2 grams of fat, 0 grams of fiber, and 1 gram each of protein and carbohydrate per cup.
Both milks are available fortified with vitamins and minerals, such as Vitamin D and calcium. Unfortunately, almond milk and cashew milk have significantly less protein than cow’s milk, though almond milk has more Vitamin E than cow’s milk!
Creamy Texture
Cashew milk seems to be trending right now because it’s naturally creamier than almond milk (hello, new coffee creamer!). Its natural creaminess could also mean that it has less junk, or thickening agents, that unfortunately some almond milk brands include. In addition, cashew milk has an earthier and less nutty taste. So, if you’re someone who doesn’t like almond milk taste or texture, cashew milk might be the answer to your nondairy prayers!
Opt for Unsweetened
All in all, cashew milk and almond milk are both great alternatives if you’re steering clear from dairy. BUT, don’t just blindly grab a carton and go. Unfortunately, many brands have additives and sweeteners which increase the calories and grams of sugar per serving. Opt for unsweetened versions, with the least amount of ingredients that you can’t pronounce. Alternatively, if you’re not happy with the selection at your local grocery store, you can find cleaner versions online.
DIY Almond Milk
Here is a recipe that a friend of mine passed along. While I haven’t tried it myself, it seems very appealing considering the fact that it’s called “The 3-Step Homemade Almond Milk”. Oh, and it has only three ingredients as well!
Comment below with your milk of choice and why (even if it’s cow’s milk)! Also, let me know if you try this DIY recipe!!
