Healthy milk products

1. Hemp milk

Hemp milk is made from ground, soaked hemp seeds, which are high in protein and omega-3 and omega-6 fatty acids.

According to a 2018 review, hemp milk may help lower cholesterol levels and thyroid hormones. The authors also note that because hemp milk doesn’t contain lactose, it may be a nutritious alternative to cow’s milk and several plant-based milks.

An 8-ounce (240-mL)Trusted Source serving of hemp milk provides the following:

Calories: 60

Protein: 3 grams (g)

Carbs: 0 g

Fat: 5 g

Phosphorus: 25% of the Daily Value (DV)Trusted Source

Calcium: 20% of the DV

Magnesium: 15% of the DV

Iron: 10% of the DV

Hemp milk is virtually carb-free, but some brands add sweeteners and added sugars. Not only do these increase the carb content, but added sugars are also associated with several chronic conditions, such as obesity, heart disease, and high blood pressure (hypertension), among others.

Check the ingredient label and buy hemp milk without added sugar. Sugar may be listed on the ingredient label as brown rice syrup, evaporated cane juice, or cane sugar

2. Oat milk

Oat milk is made by soaking whole oats. It’s one of the most popular and fast-growing cow’s milk alternatives in the world.

According to a 2023 review, the volume of oat milk sales has increased by 71% from 2017 to 2018, and global annual oat milk sales increased by 700% from 2018 to 2019.

Nutritional values can vary by brand and depend on how or whether the milk is fortified. An 8-ounce (240-mL)Trusted Source serving of Oatly oat milk provides the following:

Calories: 120

Protein: 3 g

Carbs: 16 g

Fiber: 2 g

Fat: 5 g

Vitamin B12: 50% of the DV

Riboflavin: 45% of the DV

Calcium: 25% of the DV

Phosphorus: 20% of the DV

Oat milk is naturally sweet from the oats and high in carbs. It also contains soluble fiber, which makes it creamier.

Soluble fiber absorbs water in your intestine and turns into a gel during digestion, which helps slow digestion and keeps you full for longer. It can also help stabilize your blood sugar levels and reduce cholesterol levels.

Oat milk also contains a compound called Avns, which may have properties that can fight inflammation, oxidative stress, and allergic responses.

3. Almond milk

Almond milk is made by soaking almonds in water and then blending and straining away the solids.

It’s a tasty nondairy milk alternative for people who either can’t tolerate or choose not to drink dairy milk, but it’s not safe if you have a tree nut allergy.

On average, an 8-ounce (240-mL)Trusted Source serving of unsweetened almond milk provides the following:

Calories: 41

Protein: 1 g

Carbs: 2 g

Fat: 3 g

Unsweetened almond milk is low in calories and much lower in carbohydrates than cow’s milk, making it a good choice for a lower-carb diet.

That said, it’s low in protein and many other nutrients. Many brands are fortified with calcium and vitamins A and D, but the amounts can vary by brand.

Some brands also contain additives like carrageenan to thicken and prevent separation.

Some animal research suggests that carrageenan promotes intestinal inflammation and may damage the gut microbiome. However, more research in humans is needed to fully understand the impact of carrageenan.