Cow’s milk is considered a staple in many people’s diets. It is consumed as a beverage, poured on cereal and added to smoothies, tea or coffee.
While it is a popular choice for many, some people can’t or choose not to drink milk due to personal preferences, dietary restrictions, allergies or intolerances.
If you’re looking to avoid cow’s milk , there are plenty of nondairy alternatives available nowadays. When making your choice, be sure to stick with unsweetened varieties and avoid added sugars. In addition, make sure your nondairy milk is fortified with calcium and vitamin B12.
There is no one milk that’s ideal for everyone. The taste, nutrition and cost of these alternatives can vary considerably, so it might take a while to find the one that’s best for you.
Below are some of the most popular alternative choices:
SOY MILK
Soy milk is made with either soybeans or soy protein isolate, and often contains thickeners and vegetable oils to improve taste and consistency. It has a creamy, mild taste and is the most similar in nutrition to cow’s milk.
Soy milk is often seen as controversial, though drinking soy milk in moderation is unlikely to cause harm. It works best as a substitute for cow’s milk in savoury dishes, with coffee or on top of cereal. In terms of nutrition, soy milk is a close nondairy substitute for cow’s milk.
It contains a similar amount of protein, but around half the number of calories, fats and carbohydrates.
ALMOND MILK
Almond milk has a light, sweet, nutty flavour and is low in calories, fat and carbohydrates. On the downside, it is low in protein and contains phytic acid, a substance that limits the absorption of iron, zinc and calcium.
It can be added to coffee and tea, mixed in smoothies and used as a substitute for cow’s milk in desserts and baked goods.
Compared to cow’s milk, it contains less than a quarter of the calories so is a great option for those wanting or needing to lower the number of calories they’re consuming and contains less than half the fat. It is also significantly lower in protein and carbohydrates.
COCONUT MILK
Coconut milk has a creamy, milk-like consistency and a sweet, coconut taste made from water and the white flesh of brown coconuts.
It contains no protein, little to no carbohydrates and is high in medium-chain triglycerides (MCTs), a type of saturated fat.
Coconut milk contains one-third the calories of cow’s milk, half the fat and significantly less protein and carbohydrates so it may not be the best option for those with increased protein requirements, but it would suit those looking to reduce their carbohydrate intake.
OAT MILK
Oat milk is made from a mixture of oats and water. Nevertheless, manufacturers often add extra ingredients such as oils and salt to produce a desirable taste and texture.
Oat milk is naturally sweet and mild in flavour, high in protein and fibre, but also high in calories and carbohydrates. It contains beta-glucan, which can help lower cholesterol and blood sugar levels.
It can be used in cooking in the same way as cow’s milk, and tastes great with cereal or in smoothies.
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