Not tolerating milk like you used to? Or perhaps you’re looking for a suitable dairy substitute that is vegan-friendly. Whatever your reasons, oat milk and hemp milk offer the chance to replace milk in recipes or allow you to drink up the good, white stuff without suffering any tummy troubles. They make for very healthy milk alternatives, though if you don’t know much about them, it might be hard to choose.

Both oat milk and hemp milk are plant-based milk substitutes, though from there, most people know little else. Here’s what to know about each of them!

Oat Milk

Oat milk has a really nice flavor to it. It has a slightly sweet taste, one that your kids will love too. One thing to be aware of though is if you have a gluten sensitivity, you should read the labels because some brands may contain barley, brown rice, or other grains. The labels will also tell you how much salt and sugar are added, another deciding factor for you.

If gluten isn’t a problem for you, you’ll enjoy plenty of dietary fiber and protein. It has more calories and sugar than other types of milk alternatives though so it might not be the best choice for anyone looking to lose weight. Calcium is added to oat milk after it’s processed to give you the nutrients you’d get from drinking regular cow’s milk. Aside from the potential to contain gluten, oat milk is a good allergy-free option for most people.

Hemp Milk

Made from ground up hemp seeds, this non-dairy milk alternative is another one that has become popular, and for good reason. Hemp seeds are incredibly nutritious, and no, they do not get you high. They do contain more calcium, essential omega-3 fatty acids, and plenty of protein in every cup.

This nutritious alternative milk has a slightly grassy taste, but other than that, it’s very negligible. You can even safely give it to children with milk allergies. The rich nutrient roster will help them stay strong and promote bone growth. One of the downsides to hemp milk though is that it can be incredibly expensive, plus, like oat milk, added salt and sugar can be a factor.

However with hemp milk, making it is incredibly easy and much more cost-effective. All you need is a half-cup of organic and hulled hemp seeds and 4 cups of water. Blend them together on high for 2 minutes until it’s smooth, then strain the pump out. Keep it refrigerated in a sealed container for no more than 5 days. Try drinking a glass of oat milk or hemp milk, or use it as you would in any recipe that calls for the use of milk. These can be fantastic healthy alternatives to regular milk, though watching for the added extras like salt and sugar is important when cruising down the aisles of your supermarket.