Dairy milk is consumed by many around the world. Despite its popularity, some individuals however are lactose intolerant and may not be able to consume cow’s milk as a result.
On the other hand, although some individuals are lactose tolerant, they would want to consider consuming other types of milk for various reasons such as to get used to a vegan diet, to spend thriftily, or to simply experience a difference.
Read below to be aware of some non-dairy alternatives if you are lactose intolerant or if you want to give up on cow’s milk and consider adding other types of milk to your diet.
1. Almond milk
Almond milk is made by using ground almonds and water. Some manufacturers may prepare almond milk by adding fortifying nutrients like vitamin E and emulsifiers. Therefore, just like dairy milk, almond milk too can be creamy in texture. Additionally, they are available in both sweetened and unsweetened versions.
Typically, almond milk contains fewer calories compared to cow’s milk. So, this is a suitable alternative to milk for those trying to lessen the number of calories they consume. Moreover, whether almond milk is fortified or not they contain high amounts of vitamin E which is a great antioxidant and can protect your body from free radicals that cause diseases.
2. Soy milk
Prepared by soaking and blending soybeans, soy milk also has a slightly creamy texture as well as similar nutritional content to dairy milk. Hence, soy milk has the same amount of protein as dairy milk but half the number of calories which makes it suitable for those trying to reduce their intake of calories.
In addition, soybean is one of the plant-based proteins which contains all the essential amino acids which cannot be produced naturally by our body. Therefore, soy milk can also be consumed as a means of obtaining those essential amino acids.
3. Oat milk
This is another great substitute you can consider consuming instead of dairy milk. It is made by using oats and waterand has a naturally sweet taste. As oat milk also does not contain gluten, it is a perfect preference to include if you are adapting yourself to a gluten-free diet. As a result, you can incorporate oat milk into your cereals or prepare smoothies.
Oat milk is readily available at stores. You can make it yourself too because it is easier as well as cheaper to make it at home. For more questions regarding oat milk, go through the GF oats guide to oat milk to have a better understanding of its benefits.
4. Coconut milk
Coconut milk is prepared by using the flesh of coconuts as well as water. It has a creamy flavour and provides a mild sweet taste of coconut.
If you are hoping to reduce your carbohydrate intake adding coconut milk to your diet is an ideal choice due to its less carbohydrate content.
Coconut milk also contains high amounts of saturated fat named medium-chain triglycerides. According to some studies, this particular saturated fat aid in lowering the blood cholesterol levels as well as help you to lose weight.
Be mindful of choosing the right type of milk alternative that suits the type of diet you consume. Moreover, intake the type of milk you choose alongside fresh fruits and vegetables to maintain a balanced diet. Do your research to find out more details on the type of milk as mentioned above as well as the other possible milk alternatives to dairy milk.