Do you find yourself grabbing your milk container over and over again, even though you know you’ll regret your decisions? Whether poured into cereals, teas, smoothies, coffee, or consumed directly, milk has been a staple in our diets since immemorial. But what if your tummy isn’t on board with the lactose party? How do you then get your needed calcium intake? It’s okay. I’ve got you. I have come up with a list of the top milk substitutes that will keep your tummy troubles away and still add your desired milk flavour to your meals.
Why Seek Alternatives to Milk?
There are a number of reasons people seek milk substitutes, ranging from milk allergies to potential health risks to dietary restrictions. But today, I choose to focus on my lactose-intolerant champions.
Lactose intolerance, caused by a deficiency of lactase enzymes, can make traditional cow’s milk a tough nut to digest. With milk substitutes becoming more popular and readily available, there’s a non-dairy option for every situation.
Milk Substitutes for Lactose-Intolerant People
Almond Milk
Almond milk, the reigning champion of dairy alternatives, can be either made from whole almonds or with almond butter and water. Known for its nutty sweetness, it has a light texture that is perfect for smoothies, tea, coffee, and baking. It’s rich in vitamin E, which is great for skin health. Plus, it comes in various flavours like vanilla and chocolate, making it a perfect companion for your morning cereal or smoothie. If you are looking to reduce your calorie intake, then this should be your go-to substitute for milk. A downside to using almond milk is that it contains way fewer beneficial nutrients such as protein, fibre, and healthy fats than whole almonds, as almond milk is made up of mostly water.
Oat Milk
In its most natural form, oat milk is usually made from oats and water. If you are after a milk substitute that froths like a dream in your latte, oat milk is the way to go. It is naturally sweet and offers a nice dose of fibre and beta-glucan, which are said to lower blood sugar levels and cause feelings of fullness after a meal. An interesting fact about oat milk is that it contains about the same number of calories, half the amount of protein and fat, and double the amount of carbohydrates as cow’s milk. If this looks like something you need in your diet, you know what to do! Plus a milk substitute that is easy and cheap to make at home? I’m in. And that’s just my favourite thing about oat milk.
Coconut Milk
For those who crave a tropical twist, coconut milk brings a luscious, creamy texture with a hint of coconutty goodness. Made from water and the white flesh of brown coconuts, it is perfect for curries, soups, and desserts. Just be prepared for the delicious scent of the tropics that will waft through your kitchen! Coconut milk contains the least amount of protein and carbohydrate among the nondairy kinds of milk. What this means is that it may not be a suitable option for people who require plenty of protein in their diet, but it is perfect for people looking to reduce their carb intake.
If you are checking out non-diary substitutes because you are vegan, now is a great time to see these easy vegan recipes.
Soy Milk
Made with either soybeans or soy protein isolate, the OG of milk alternatives, soy milk, boasts a high protein content and is a close match to cow’s milk in terms of texture and nutrients. It is a reliable choice for coffee, cereal, baking, and cooking savoury dishes. Its flavour is subtle enough not to overpower your dishes. Containing a similar amount of protein and about half the calories, fats, and carbohydrates of cow’s milk, it is one of the few plant-based sources of protein that provides all the essential amino acids that must be obtained from a diet.
Rice Milk
If you are allergic to nuts or soy, rice milk, with its least allergenic properties, is your culinary confidant. Made from milled white or brown rice and water, it is gentle on the taste buds and provides a natural sweetness. You need to keep in mind that it is thinner than some other options, so it may not be your top pick for a creamy latte. Also, if you are diabetic, I advise you to sit this one out. It contains a high glycemic index of 79–92 and three times more carbohydrates than other non-diary substitutes. It is also not a great option for children, athletes, elderly people, and every other category of person with a high protein intake requirement.
Conclusion
Embracing a milk substitute doesn’t mean bidding farewell to delicious and creamy dairy options. Apart from being lactose-intolerant, whatever your reason for going on this search for milk alternatives might be, the world of dairy-free milk substitutes is brimming with options to suit your every diet need. So go ahead, raise your glass (or mug) to a life of enjoying milky flavours without knocking on heaven’s gate.
FAQs
- Which Milk Substitute is Best for Coffee?
Oat milk takes the crown here. Its creamy consistency and ability to froth make it a perfect option for coffee aficionados.
