Plant-based alternatives to cow’s milk have been a thing for a while now, and the benefit of this trend is that there’s something for everyone. Whether you’re lactose-free, vegan, or allergic to tree nuts, soy, or coconut, grocery stores in 2019 definitely have something to suit your needs. But how are you supposed to navigate the growing non-dairy aisle? And are these milk alternatives any healthier than cow’s milk?

Cashew Milk

Cashew milk is particularly tasty in tea or homemade tea lattes. Try it with matcha for a little midday boost of L-theanine, a compound found in matcha which is linked to cognition and focus. Cashew milk is made the same way as almond (soaking, blending with water, and straining) and is similar in nutritional composition, ranging from around 40-50 calories per cup. Cashews themselves provide zinc, copper and magnesium, which help support your immune system. The real difference between cashew and almond milk? The flavor! Go with whichever you prefer, so long as you’re choosing an unsweetened version.

NUTRITIONIST PICK: Pacific Foods Unsweetened Vanilla Cashew Milk

Hemp Milk

Out of all of the hemp productscurrently on the market, hemp milk is a solid choice from a nutritional POV. It’s made by blending hulled hemp seeds with water, and packs magnesium, calcium, and vitamin D, depending on fortification. You’ll also get omega-3 and omega-6 fatty acids — essential nutrients for your immune system and cognition — plus about 3g of protein at 60 calories per cup. However, there’s very little fiber in hemp milk compared to ones made from other seeds. The main objection to hemp milk is the taste: Its ultra-nutty flavor can be bitter to some, especially if you’re used to the sweeter notes of other plant-based alternatives.

NUTRITIONIST PICK: Pacific Foods Unsweetened Hemp Milk

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