What milk alternative is right for you?

Why it’s good for us: Almond milk has long been a popular non-dairy choice because it has no saturated fat, is low in sodium, and has very few calories. But recently, the U.S. publication Mother Jones came down on its low-nutrient, high-water content. And The Kitchn blog called out its potentially harmful additive, the thickening agent carrageenan—which has been looked at by the FDA for potential carcinogenic effects.

Nut milks are created by soaking the nut in water, Arrey explains, and whatever leaches out of the nut is what you’re drinking. Those looking for more nutrients and protein may want to try a fortified almond milk.

Who should drink it: It’s a viable alternative for vegans and adds a dose of variety to any diet.