Why I Switched to Nut Milks and Never Looked Back

Growing up, I was that kid who drank regular milk with every meal. Chocolate milk at breakfast, a glass with dinner, cereal swimming in dairy. I thought it was healthy—that's what we were all told, right?

When I started paying closer attention to my nutrition and how different foods affected my body, I decided to experiment with alternatives. That's when I discovered nut milks.

What Changed for Me

After trying several varieties—almond, cashew, coconut, and flax milk—I noticed a few things:

Digestion improved. The bloating I'd dismissed as "normal" disappeared within a week. Turns out, I had mild lactose intolerance I didn't even realize.

Calories dropped significantly. Unsweetened almond milk has about 30-40 calories per cup compared to 150 for whole milk. For someone managing body composition, that difference added up quickly.

More micronutrients. Most nut milks are fortified with calcium, vitamin D, and other nutrients—often more than dairy milk provides.

Versatility. I could choose different nut milks based on what I needed: almond for coffee, coconut for smoothies, cashew for creamier recipes.

The Nut Milks I Tried

Here's a comparison of the unsweetened versions I experimented with:

Type	Calories (per cup)	Protein	Fat	Carbs	Calcium	Vitamin D	Key Benefits
Whole Dairy Milk	150	8g	8g	12g	300mg	2.5mcg	Baseline comparison
Almond Milk	30-40	1g	2.5g	1-2g	450mg	2.5mcg	Lowest calorie, high calcium
Cashew Milk	25-50	1g	2g	1-2g	450mg	2.5mcg	Creamy texture, low calorie
Coconut Milk	40-50	0g	4-5g	1-2g	450mg	2.5mcg	Contains MCTs, rich flavor
Flax Milk	25-30	0g	2.5g	1g	450mg	2.5mcg	Omega-3s, very low calorie

Note: Values are for unsweetened, fortified varieties. Always check labels as brands vary.

My Favorites and Why

Almond milk became my daily go-to for coffee and protein shakes. Low calorie, neutral flavor, widely available.

Cashew milk worked great in smoothies when I wanted a creamier texture without many extra calories.

Coconut milk was perfect for post-workout shakes. The medium-chain triglycerides (MCTs) provide quick energy.

Flax milk surprised me with its omega-3 content and incredibly low calorie count, though it's harder to find.

One Important Warning: Avoid Carrageenan

When choosing nut milks, read the ingredient list carefully. Many brands add carrageenan as a thickener and stabilizer.

Why avoid it? Research suggests carrageenan may cause digestive inflammation and gut irritation in some people. While the FDA considers it safe, many individuals report digestive issues when consuming it regularly.

Look for brands with minimal ingredients: just the nuts (or coconut), water, maybe some salt, and added vitamins/minerals. That's it.

Brands I've found without carrageenan:

• Califia Farms

• Elmhurst 1925

• Malk Organics

• Three Trees

Always check labels, as formulations can change.

This Worked for Me—But It's Your Choice

Here's the thing: this switch worked for my body and my goals. I felt better, my digestion improved, and it fit my lifestyle.

But that doesn't mean you need to do the same.

Some people thrive on dairy. If you tolerate it well, feel good drinking it, and it fits your nutritional needs, there's no reason to change. High-quality, grass-fed dairy can be perfectly healthy.

You might want to try nut milks if:

• You experience bloating or digestive discomfort after dairy

• You're managing calories and want a lower-calorie option

• You're lactose intolerant

• You're following a plant-based diet

• You're curious and want to experiment

You might want to stick with dairy if:

• You tolerate it well with no digestive issues

• You prefer the higher protein content (8g vs. 0-1g per cup)

• You enjoy the taste and it fits your macros

• You prioritize getting protein from beverages

The Bottom Line

Switching to nut milks wasn't about following a trend or believing dairy is "bad." It was about paying attention to how my body responded and making a choice that worked for me.

Try it yourself if you're curious. Buy a few different varieties (unsweetened, without carrageenan), use them for a week or two, and see how you feel. Your body will tell you what works.

And if dairy works for you? Great. Keep doing what makes you feel good.

The best diet is the one you can stick to and that supports your individual goals.