6 Delicious Milk Alternatives

Paula Gallagher on 12/03/2020

With the increasing awareness of food allergies and dairy intolerance, as well as the increased popularity in vegan diets, there has also been an increase in the variety and quality of non-dairy milks. Cow’s milk, in particular, presents a challenge to many people’s digestive tracts and to parents who struggle to find something nutritious and creamy that tastes like milk for their young ones. Unfortunately, there aren't any milk alternatives that are exactly like milk - so different options work better for different situations. Here are some alternatives that you may want to consider. Keep in mind that many of these are available in Tetra Pak, so they can be stored (unopened) in a cupboard.

Soy Milk

If you're wondering what to replace milk with, this is one of the more popular alternative milk products and it's carried by most grocery store chains. Soy milk has a smooth flavor with a creamy finish that is well liked by most. It is high in protein and low in saturated fat and cholesterol. There is research that shows that replacing dairy milk with soy milk is associated with a 32% reduced risk of breast cancer. One thing to consider is that soy is one of the top eight most common allergens and may not be tolerated by everyone.

Rice Milk

Among alternative milks, rice milk is widely tolerated and well liked. It is smooth, but not creamy and has a sweet finish. It is a good choice for a stand-alone beverage or to have with cereal. However it has very little nutritional value unless it has been fortified by the manufacturer. Without fortification, there are few vitamins or minerals, and it is also very low in fat. With such little fat, rice milk is a poor choice for cooking or baking, or supplementing a young child’s diet.

Turn the carton over when you shop. Check the nutrition label for calcium and vitamin D, since these are the nutrients fortified versions add back. Choosing an unsweetened version will also keep added sugar down.

Hemp Milk

Hemp milk is thick and rich. It is packed with protein, omega-3s, 6s and amino acids. Also, many manufacturers fortify it with as much calcium as milk. It has about the same fat content as whole milk, making hemp milk one of the best types of milk alternatives for cooking or baking. But do not worry, hemp milk does not contain THC (tetrahydrocannabinol).

Coconut Milk Beverage

Which milk alternative tastes most like milk?

With a texture and flavor very similar to cow’s milk, ready-made coconut milk beverages are becoming very popular. It’s a wonderful alternative for dairy in baking and cooking, and well liked as a stand alone beverage. Caution must be taken because the FDA considers coconut to be a tree nut - however many people with tree nut allergies are able to tolerate coconut. Coconut milk beverages are generally a good source of vitamin B12, and are low in trans fat and cholesterol.

Oat Milk

Among dairy alternative beverages, this one is similar to rice milk in consistency. While it is a good choice for cereal, oatmeal or sauces, it is generally not a good choice for baking due to its low fat content. Oat milk is a good source of fiber and is generally well tolerated; however, it may not be a good choice for those with celiac sprue, as the oats may be contaminated with gluten.

If you don't eat gluten, check that your oat milk is labeled certified gluten-free. That label means the oats were tested for gluten, which might help you drink your oat milk without worrying.

Almond Milk

As an alternative to milk, almond milk is light with a creamy texture and somewhat sweet finish. It’s texture and flavor are somewhat similar to cow’s milk and well liked. Almond milk and other nut milks are some of the best dairy product alternatives for baking and cooking, especially for chowders and soups. It is high in protein and antioxidants. Unfortunately almonds (tree nuts) are one of top eight most common allergens, so caution must be taken.

If you suspect that you have a sensitivity or an allergy to milk, consider a food sensitivity test. The IgG (immunoglobulin G) food sensitivity test measures antibodies specific to 190 different antigenic food proteins that are common in Western, Asian, and Mediterranean diets. Because IgG reactions are a delayed hypersensitivity response in which symptoms appear anywhere from hours to days after eating the offending food, it can be difficult to pinpoint these foods on your own. Fortunately, the IgG Food Sensitivity Test can identify problematic foods so they can be eliminated or rotated in your diet. Elimination of IgG positive foods has been shown to improve a variety of health symptoms. To learn more contact us at Village Green.

Photo from here, with thanks.

Types of Alternative Milk

Frequently Asked Questions

What's a good replacement for milk?

Your choice depends on how you plan to use it. Rice milk or oat milk works well for a glass on its own or a bowl of cereal. Hemp milk, a coconut milk beverage, or almond milk usually hold up better for cooking and baking since they're richer or creamier. Soy milk is a strong pick if protein matters most to you.

Which alternative milk tastes close to whole milk?

Hemp milk comes closest in richness. It's thick and has about the same fat content as whole milk, which is why it works so well in cooking and baking. If flavor matters more to you than body, a coconut milk beverage has a texture and flavor very similar to cow's milk.

What dairy alternative milk is best?

No single milk alternative is the best choice for everyone. Start by thinking about how you will use it, and then check the label for allergens. Soy and tree nuts are among the top eight most common allergens, and oats may carry gluten. When you can, choose a fortified version. If you are replacing milk for a young child, be sure to check with your healthcare practitioner first.

What alternative milk is the healthiest?

No single milk alternative is the healthiest choice for everyone. It depends on what you need from it. Soy milk is high in protein and low in saturated fat. Hemp milk is packed with protein, omega-3s and omega-6s. Oat milk is a good source of fiber. Rice milk has very little nutritional value unless it is fortified, so check the label for calcium and vitamin D and choose unsweetened when you can.

References

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