With a variety of choices on the market now-a-days there are lots of options for people who either cannot or will not ingest milk. For those with dietary restrictions due to intolerances or allergies it’s now easier than ever to find tasty and healthy milk substitutes and we’re not just talking about lactose free cow’s milk. There are also plenty of options for people who choose not to drink cow’s milk for moral and ethical reasons. Even if you can and like drinking cow’s milk it’s nice to try something new and add variety to your diet.
Goat’s Milk
Because it comes from an animal, goat’s milk is most similar to cow’s milk but is easier to digest for those who struggle with the protein found in cow’s milk. Goat’s milk still contains lactose so should be avoided by those who are intolerant. There is a much tangier taste to goat’s milk than there is to cow’s milk so you may not want to drink it but it is great as a substitute in baking, especially in savoury dishes.
Soy Milk
Soy milk has been around for a number of years and is the most common milk substitute. Because soy milk doesn’t contain any lactose it’s a great choice for people who are intolerant but it’s also a popular choice for people who avoid animal products in their diet. Soy milk is a lower source or protein but most are fortified with calcium and vitamin D. The fat content in soy milk is similar to 1% milk but it is lower in saturated fat. It may take some time to get used to the taste and texture of soy milk if you’re used to drinking cow’s milk. There are different flavours of soy milk available but they can contain a high amount of sugar so read the labels before purchasing.
Other Milk Substitutes
Rice, almond and hemp milk are becoming more and more popular as well and can be found in health food stores and some grocery stores. Each one is made by grinding the product up and mixing with water and other ingredients. These types of milk substitutes are fairly low in fat and can have a more pleasing taste than soy milk. Almond milk’s taste is most similar to cow’s milk but it doesn’t have the same amount of protein. There may be added sugars in rice, almond and hemp milk as well so watch your intake with these products.
Coconut milk, which is made with water and the rich milk found in the middle of a coconut, is available in natural food stores. It has a smooth texture and mild taste. Coconut milk contains a certain type of “good” fat that will help to boost your metabolism but it also contains a high level of saturated fat so should be used in moderation.
