If you’re looking to cut out or cut down on cow’s milk, there are a variety of milk alternatives available for you in supermarkets these days and luckily, some are fortified with calcium and vitamin D, making it less likely that you lose out on these vital nutrients. Whether you’re watching your saturated fat intake, cutting out animal products or avoiding milk because you’re lactose intolerant, these milk alternatives are worth a try:
Rice milk is a great alternative if you’re hypoallergenic as it contains no nuts, no soy and no gluten (but to be safe, just double check the label before you buy it!). Made from rice, it’s a source of carbohydrates, is fairly low in protein and has a runny, watery texture. It’s best for drinking straight up or for adding to cereals and smoothies. Other grain milk alternatives are also becoming more popular.
Almond milk is also a great alternative to dairy milk, although the protein content is quite a bit lower. It has a slight nutty flavour and a creamy texture and provides you with a whole lot of vitamin E. Try almond milk for baking or other cold, milk-based desserts.
Coconut milk has a consistency that is pretty close to dairy milk, but its fat content is relatively high. While free of soy and gluten, the calcium and protein levels are lower than in cow’s milk and if this is your go-to milk alternative, make sure you’re getting calcium, protein and vit D from other sources throughout your day.
Soy milk, made from soybeans, is widely available and you get sweetened as well as unsweetened versions. Opt for the unsweetened one whenever possible to avoid excess calories. It has a good protein level but do your research about brands before you buy as it could be heavily processed and allergic reactions to soy products are possible.