5 Dairy Free Milk Alternatives For Lactose Intolerance
Image Credit: Almond milk is a great alternative to cow milk | Unsplash

Are you in a conundrum where you cannot have milk but there are certain dishes where you need to consume it? Or has the doctor advised you against having dairy, but you need your daily dose of milk? Well, all of these are reasons why dairy-free milk alternatives are becoming increasingly popular due to their various health benefits and the growing number of people with lactose intolerance, allergies, or those following a vegan lifestyle. These milk alternatives offer a variety of options for adding creaminess to your cereal, coffee, or recipes. Here are a few benefits of them.

Benefits of Dairy-Free Milk Alternatives

  • Lactose-Free: All of these milk alternatives are naturally lactose-free, which is great for people who are lactose intolerant and experience digestive discomfort from cow's milk.  
  • Vegan-Friendly: These milk alternatives are plant-based, making them suitable for vegans and those who allow a dairy-free diet.  
  • Allergen-Free Options: Some people have allergies to nuts, soy, or other common allergens. With options like rice milk and oat milk, people with allergies can still enjoy a creamy milk alternative.  
  • Nutrient Enrichment: Many dairy-free milk alternatives are enriched with nutrients like calcium, vitamin D, and vitamin B12 to help ensure you're getting essential vitamins and minerals.   
  • Reduced Saturated Fat: These milk alternatives are generally lower in saturated fat compared to whole cow's milk, which can be beneficial for heart health. 
  • Variety of Flavours: Each milk alternative has its own unique taste, allowing you to choose the one that best suits your preferences and recipes.   

Your chosen lifestyle deserves quality, health and definitely, good dairy-free milk substitutes. So, today we'll take a look at five common dairy-free milk alternatives, along with their benefits, all explained in simple words.

Almond Milk

Recipe - The Cooking Foodie

Almond milk is made from almonds and water. It's a popular choice for those seeking a nutty and slightly sweet flavour in their milk substitute. Almond milk is naturally low in calories, making it a good option for people watching their weight. It's also a source of vitamin E, which is great for skin health. Almond milk is often enriched with calcium and vitamin D, essential for strong bones. You can easily use almond milk in your cereals or smoothies. 

Coconut Milk 

Coconut milk is creamy and has a tropical flavour. It's made by blending coconut meat with water. Coconut milk contains healthy fats called medium-chain triglycerides (MCTs), which can provide quick energy. However, it's a bit higher in calories, so it's best to use it in moderation. Coconut milk is a source of iron and magnesium, important for energy production and muscle function. It is a very important ingredient in many Asian cuisines and is used to make dishes like Thai curry, khao suey and prawn moilee. 

Soy Milk

Soy milk is made from soybeans and water. It's a versatile milk alternative with a neutral taste, similar to cow's milk. Soy milk is rich in protein, which is crucial for building and repairing tissues. It's also naturally low in saturated fat and cholesterol, making it heart healthy. Soy milk is often fortified with calcium and vitamin B12, essential for bone health and nerve function. Cow milk can be replaced with soy milk in shakes, smoothies and puddings without significant changes to the taste. 

Oat Milk

Recipe - The Cooking Foodie

Oat milk is made by blending oats with water and then straining the mixture. It has a mild, slightly sweet flavour and a creamy texture. Oat milk is a good source of dietary fibre, which supports digestion and helps you feel full. It's also rich in beta-glucans, a type of fibre that may help lower cholesterol levels. Oat milk is often fortified with vitamins like vitamin A and riboflavin, important for vision and energy production. Use oat milk in your protein smoothies or while on a weight loss diet. 

Rice Milk 

Rice milk is made from rice and water. It has a mild and naturally sweet taste. Rice milk is a good option for people with nut or soy allergies. It's low in fat and cholesterol-free, making it heart-friendly. However, it's important to note that rice milk is lower in protein compared to other dairy-free alternatives, so it's a good idea to get protein from other sources in your diet and not just relying upon rice milk.