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Ever notice how certain sections of the grocery store can bottleneck? The store may not be crowded overall, but in certain areas, shoppers stop, shoulder-to-shoulder, often looking confused.

This grocery store gridlock frequently happens near the dairy case, now packed with a growing variety of non-dairy options. And it’s no surprise. From almondmilk and soymilk to oatmilk and flaxmilk, even milk made from pea protein, the array of plant-based ‘milks’ is mind-boggling. But for those who need or want to avoid cow's milk — because of dietary restrictions, taste preference, lactose intolerance or environmental concerns — these can be good alternatives. So, let's explain the dairy case and explore your non-dairy options.

Understanding labels: Know what’s inside

Look for products with minimal added sugars and unnecessary additives. Consider the protein content, especially if you're using milk as a primary protein source in your diet. Check for fortification with calcium and vitamin D, which are vital for bone health.

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Dairy versus non-dairy: Nutritional value

With approximately eight grams of high-quality protein and 12 grams of naturally occurring sugar, also known as lactose, a cup of cow’s milk provides about 25% of the U.S. Food and Drug Administration’s recommended daily value (DV) of calcium per cup and is usually fortified with vitamins A (20% DV) and D (15% DV).

Plant-based milks vary widely in their nutritional profile. Per cup, protein can range from 0 to 10 grams, with 0 to 19 grams of sugar. Calcium and vitamins A and D also vary widely, ranging from 0% DV to 45% DV, per cup.

Plant-based milks worth sipping: Our panel's top picks for taste

In a recent informal taste test, I gathered my Ochsner Fitness Center colleague Noel Simmons, our summer intern Aurelia French and my 11-year-old neighbor, Lily, to sample nine varieties of non-dairy milks.

Almond MALK was the panel's clear winner for its fresh taste and creamy texture. Califia Farms Almondmilk and Silk Soymilk tied for a close second. Here's a rundown of their top four:

  • Almond MALK, unsweetened: This minimalist milk is a hit for those with sensitivities, but it’s very low in protein (2 grams), vitamin D (0% DV) and calcium (4% DV).
  • Califia Farms Almondmilk, unsweetened: Low in carbs and calories with zero sugar, it’s fortified with calcium (30% DV) and vitamin D (20% DV). Like MALK, it’s also low in protein with just one gram per cup.
  • Silk Soymilk, unsweetened: With seven grams protein and less than one gram sugar, soymilk is a robust alternative to dairy, providing a substantial nutritional profile that supports a balanced diet.
  • Ripple Dairy-Free Milk, unsweetened: Nutritionally speaking, this is my favorite milk alternative. Made from peas, Ripple has eight grams of protein per cup – just like cow’s milk. It’s also far lower in carbs and sugar than cow’s milk, with less than one gram carb per cup. Ripple is fortified with vitamin D (25% DV) and calcium (30% DV).?

Listen to the full taste test and hear product feedback on my podcast, FUELED Wellness + Nutrition. Search for Milking the Alternatives: Plant-Based Milks, Taste-Tested.

Oatmilk: Milk replacer or carb water?

Sorry, y’all; I’m not a fan. Oatmilk is trendy, but even unsweetened oatmilk packs in more carbs than any other alternative. One cup typically has 14-16 grams of carbs with 4-7 grams sugar (yes, even the unsweetened version) and a mere three grams of protein.

Going gum-free: Grocery store and DIY options

Many plant-based milk brands contain thickeners and/or stabilizers such as gellan gum and guar gum to create a milk-like consistency. People who are sensitive to those ingredients may want to go for MALK, Three Trees or another gum-free brand. For complete control of what goes in your glass, you can make your own almondmilk at home. Here is the recipe:?

DIY almondmilk recipe:

  • Soak 1 cup of raw almonds in water overnight.
  • Blend with 4 cups of water, then strain through a cheesecloth.
  • Add a pinch of salt or a date for a touch of sweetness.

The bottom line

There’s a plant-based milk to suit nearly every taste preference and nutritional requirement, and exploring sensible options can be a journey well worth taking. To avoid getting stuck staring blankly into a dairy case of ever-expanding offerings, prioritize simple ingredients and look for the protein content and sugar limits that fit your dietary needs. Or try making your own 'milk' at home, for the freshest, most natural non-dairy option.

Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness + Nutrition, and follow @MollykimballRD and @EatFitOchsner on social media.

Email Molly Kimball at?molly@mollykimball.com