Hemp milk has become a popular non-dairy milk alternative in recent years, known for its nutty flavor and creamy texture. However, for those with allergies or dietary restrictions, finding a substitute for hemp milk may be necessary. Luckily, there are several options available that can provide similar taste and texture. In this article, we’ll explore the seven best substitutes for hemp milk and their potential benefits.
What is Hemp Milk?
Hemp milk is a non-dairy alternative made by blending water and seeds from the hemp plant (Cannabis sativa). It has a distinct earthy and nutty flavor, with a creamy texture that makes it a versatile ingredient in various recipes, from coffee and tea to smoothies and cereal. Unlike cow’s milk, hemp milk is an ideal option for those who are lactose intolerant, vegan, or have tree nut allergies.
There has been some concern that consuming hemp milk may result in a “high” due to its association with marijuana. However, it’s important to note that hemp and marijuana are different strains of the Cannabis sativa plant. Hemp contains significantly lower levels of cannabinoids than marijuana, and the seeds used to make hemp milk do not contain any of the psychoactive compound THC. As a result, consuming hemp milk will not cause any mind-altering effects.
Best Hemp Milk Substitutes
1. Soy Milk
Soy milk is a classic non-dairy milk alternative that has been around for decades. Made from soybeans, it has a creamy texture and a slightly nutty flavor. Soy milk is a versatile substitute for hemp milk and can be used in a variety of recipes, from smoothies to baked goods.
One of the benefits of soy milk is that it is high in protein, with around 8 grams per cup. It is also a good source of calcium and vitamin D. However, some people may have concerns about consuming soy due to its potential impact on hormones. While research is mixed on the topic, it’s important to speak with a healthcare provider if you have any concerns about soy intake.
2. Almond Milk
Almond milk is another popular non-dairy milk alternative. Made from ground almonds and water, it has a slightly sweet flavor and a thin, watery texture. While it may not be as creamy as hemp milk, almond milk can be a great substitute in recipes that don’t require a lot of thickness or body.
One of the benefits of almond milk is that it is low in calories, with only around 30-40 calories per cup. It’s also a good source of vitamin E, a powerful antioxidant. However, some people may have concerns about the environmental impact of almond milk production, as it requires a lot of water to grow almonds.
3. Oat Milk
Oat milk is a newer non-dairy milk alternative that has gained popularity in recent years. Made from oats and water, it has a creamy texture and a mild, slightly sweet flavor. Oat milk can be a great substitute for hemp milk in recipes that require thickness and creaminess, such as lattes or creamy soups.
One of the benefits of oat milk is that it is high in fiber, with around 2-4 grams per cup. It’s also a good source of several vitamins and minerals, including calcium, vitamin D, and iron. However, some people with gluten sensitivities may need to be cautious with oat milk, as some brands may contain gluten due to cross-contamination during processing.
4. Rice Milk
Rice milk is another classic non-dairy milk alternative that has been around for decades. Made from milled rice and water, it has a thin, watery texture and a slightly sweet flavor. While it may not be as creamy as hemp milk, rice milk can be a good substitute in recipes that require a lighter texture, such as smoothies or cereal.
One of the benefits of rice milk is that it is hypoallergenic, making it a good choice for those with allergies or sensitivities. It’s also low in fat and calories, with only around 80 calories per cup. However, rice milk is not a good source of protein or other nutrients, so it’s important to ensure you are getting those from other sources in your diet.
5. Coconut Milk
Coconut milk is a non-dairy milk alternative that is made from the flesh of mature coconuts and water. It has a thick, creamy texture and a slightly sweet, nutty flavor. While it may not have the same nutty flavor as hemp milk, coconut milk can be a great substitute in recipes that require thickness and creaminess, such as curries or smoothies.
One of the benefits of coconut milk is that it is high in healthy fats, particularly medium-chain triglycerides (MCTs), which have been linked to several health benefits, including improved brain function and weight loss. However, coconut milk is also high in calories, with around 450 calories per cup, so it should be consumed in moderation. It’s also important to note that coconut milk is not a good source of protein, so it’s important to ensure you are getting enough protein from other sources in your diet.
6. Cashew Milk
Cashew milk is a newer non-dairy milk alternative that has gained popularity in recent years. Made from blended cashews and water, it has a creamy texture and a mild, slightly sweet flavor. Cashew milk can be a great substitute for hemp milk in recipes that require creaminess and thickness, such as sauces or desserts.
One of the benefits of cashew milk is that it is high in healthy fats and protein, with around 5 grams of protein per cup. It’s also a good source of several vitamins and minerals, including calcium and iron. However, cashew milk is not a good choice for those with nut allergies, and it is also higher in calories than some other non-dairy milk alternatives, with around 140 calories per cup.
7. Hazelnut Milk
Hazelnut milk is another non-dairy milk alternative that has gained popularity in recent years. Made from blended hazelnuts and water, it has a creamy texture and a slightly nutty flavor. Hazelnut milk can be a great substitute for hemp milk in recipes that require thickness and a nutty flavor, such as coffee or hot chocolate.
One of the benefits of hazelnut milk is that it is high in healthy fats, particularly monounsaturated fats, which have been linked to several health benefits, including improved heart health. It’s also a good source of several vitamins and minerals, including calcium and vitamin E. However, hazelnut milk is not a good choice for those with nut allergies, and it is also higher in calories than some other non-dairy milk alternatives, with around 100 calories per cup.
Conclusion
In conclusion, while hemp milk is a popular non-dairy milk alternative, there are several substitutes available for those with allergies or dietary restrictions. From soy milk to hazelnut milk, there are a variety of options that can provide similar taste and texture.
When choosing a substitute, it’s important to consider factors such as nutritional benefits, taste, and texture, as well as any potential allergies or sensitivities. With the variety of non-dairy milk alternatives available today, there’s no need to sacrifice taste or nutrition when substituting for hemp milk.