Which Non-Dairy Milk Do I Choose?

Lactose intolerance is extremely common among our population, and that’s no surprise since our body’s production of lactase (the enzyme that breaks down lactose sugar in dairy) naturally slows down in production between the ages of 2 to 5 years old. Ever heard the expression, “you’re not a baby cow!”? Lol Well, there’s actually some truth to that!

For the growing number of my clients who I advise to avoid dairy, either because they have a confirmed intolerance or have shown signs and symptoms to one, I am commonly greeted with their first question… “So, which milk can I drink now?”

Whether you avoid dairy milk for health or ethical reasons or you simply want to reduce how many calories you consume, there are a number of alternatives that allow you to enjoy these tasty beverages without missing out on the comforting, milky goodness you have become accustomed to love.

ALMOND MILK

Made from ground almonds and approximately 97% filtered water, almond milk will naturally be more watery than whole cow’s milk and have a nutty taste.

Due to the natural watery texture, brands may include starches and thickeners to resemble a similar consistency to whole milk. (Try to avoid milks containing carrageenan as a thickener, this has been shown to cause inflammation in the bowels of lab rats!) (1)

Unsweetened almond milk is lower in calories (typically 30-50 calories per serving) compared to whole cow’s milk (150 calories per serving). However, of the milks on this list, almond milk does contain the least amount of protein.

Almond milk is naturally rich in vitamin E and can be commonly found to be fortified with extra nutrients such as calcium and vitamins A and D, to provide a similar nutrient profile to whole cow’s milk. This makes almond milk a helpful addition to healthy eating lifestyles to improve bones, immunity, nerve conduction and skin.

It is important to remember that almond milk is still sourced from nuts and therefore those who have nut allergies should avoid consuming this milk alternative.

COCONUT MILK

Unlike almond milk, coconut milk is not derived from nuts as coconuts are technically fruit! Therefore, coconut milk should be a safe alternative for those with nut allergies.

As coconuts are higher in fat (as well as calories) compared to other alternatives on this list - coconut milk tends to have a creamier texture in comparison. Also, there is no need to fear the extra fat found in coconut milk as we now know that not all fats are created equal. Plant-based saturated fats like those found in coconuts are medium-chain triglycerides (MCT’s) which can increase metabolic rate, help with weight loss and reduce cholesterol.

If helping your waistline isn’t enough, coconut milk is also rich in lauric acid and caprylic acid, two MCT’s that confer immune boosting properties. Adding coconut milk to your healthy eating lifestyle can be a great way to improve your ability to fight off infection and illness.

SOY MILK

This milk is produced by soaking, grinding, boiling and filtering soybeans. Soy milk contains the highest protein content out of milk alternatives, with 7g compared to 8g in whole cow’s milk per cup serving, which is made even more desirable considering 1 cup of soy milk only yields 80 calories! Soy milk traditionally will have a thick and smooth mouthfeel with an off-white appearance to resemble cow’s milk. Differing brands and preparation techniques will impact how much of the soybean flavour is tasted in the end product.

Soy milk has received some unfair scrutiny recently as it is believed that soy consumption may lead to health issues. Fortunately, research shows that soy products may actually have beneficial effects on health - including improving heart health (2), prostate health (3) , breast cancer (4) and menopause symptoms (5).

As soybeans used in mass food production are mostly genetically modified, I would highly advise to look for an organic, non-GMO soy milk to consume if you’re planning to consume it regularly. Otherwise, you should choose one of the other delicious alternatives on this list.

OAT MILK

Whole oats, as like other cereal grains, are indigestible due to the hard, outer hull and so they undergo an extraction process similar to almond milk to make a liquid suitable for drinking. Oat milk is similar in total calories (120 calories) and does contain the most dietary fibre of any milk with 2g and has levels of calcium and potassium similar to cow’s milk. Like other milk alternatives, oat milk is often fortified with vitamins and minerals. Oat milk tastes similar to cow’s milk with an obvious oat-like aftertaste. Its consistency is thicker compared to other milk on this list, like almond and rice milk. For those who choose to avoid cow’s milk due to the impact on the environment, should consider oat milk as it has a relatively low environmental impact due to its low water and land needs during production.

RICE MILK

Rice milk is typically made from brown rice and brown rice syrup and is commonly sweetened with sugar or sugar substitutes and flavourings like vanilla. Consequently, rice milk is sweet in flavour and like almond milk has a slightly watery consistency. As rice is predominantly carbohydrate rich, it is higher in carbohydrates and lower in fat and protein. To rectify this, rice milk is commonly fortified with protein, calcium, vitamin D, vitamin B12 and iron to improve the protein content and resemble a similar nutrient profile to cow’s milk.

Rice milk is the most hypoallergenic non-dairy milk, making it the safest bet for individuals who could be affected from nuts, gluten, soy and of course - dairy. People who are following a Paleo, Keto or Specific Carbohydrate Diet (SCD) lifestyle are best to avoid rice milk as it does not align with the principles of these particular ways of eating.

Whatever reason you may have for avoiding dairy milk, there is no reason why you can’t still have your cow milk (alternative) and drink it too. Non-dairy milk has evolved rapidly and now offers consumers so much more freedom of choice for their health, while also being widely available not only in supermarkets, but most cafes and restaurants are offering a variety of these choices on their menu’s too. Try these delicious options and decide which is the best for you and your lifestyle… and if you’re feeling extra adventurous, you can even make your favourite non-dairy milk at home!

In health and love

Deena xo