A glass of cow’s milk gives you plenty of nutrients, mainly calcium. Most of them may like to
have cereals with milk. But some may have problems with cow’s milk. They are unable to
consume dairy due to various reasons like allergies, lactose intolerance, some health risks,
dietary restrictions, and some personal myths.
If you are a person who unable to have cow’s milk, don’t worry, there are plenty of alternatives
for cow’s milk. You also can get the same nutrients as cow’s milk. The following are some best alternatives for cow’s milk.
Almond milk contains whole almonds or almond butter and water. It has less than a quarter of
calories and a lesser amount of fat than cow’s milk. And also it has a lower amount of protein
and carbohydrates. Almond milk is rich in vitamin E and antioxidants, which protect our body
from free radicals.
The texture of almond milk is light, and it has slightly sweet with a nutty flavor. You can
consume this as same as cow’s milk like mix with tea, coffee and smoothies as well as for
Soy milk has made from soybeans or soy protein isolate. Producers add thickeners and vegetable
oils to improve the taste. It contains the same amount of protein as cow’s milk. But calories,
carbohydrates, and fats are in around half amount of cow’s milk. Mainly, soy milk contains all
essential amino acids which cannot produce by the body. Apart from that, there is a large number
of isoflavones in soy milk which can affect estrogen receptors and affect the function of
hormones in the body.
Mainly oat milk is a mixture of oats and water, but some may add extra components like salt, gums, and oils to take desirable taste and texture. There is the same amount of calories, double calories as cow’s milk protein and the fat amount is lesser than milk. And also oat milk is high in total fiber as well as beta-glucan, which helps to lower the cholesterol level. Oat milk is naturally sweet and has a mild flavor.
This contains cashew nuts or cashew butter and water. Cashew milk has a lesser amount of
calories, carbohydrates, fats, and protein. So cashew milk may not be a good alternative for
people who require more proteins. Since cashew milk has lower sugar content, this helps to
lower the diabetes level. It has a creamy sweet flavor. And also contains nutty flavor.
Rice milk has made from milled brown or white rice, and sometimes it may contain thickeners to
improve texture. This includes the same amount of calories and more carbohydrates than cow’s
milk. But the lesser amount of protein and fat. Rice milk can consider as the least allergenic
nondairy milk compares to others. This is the best alternative to who has allergies on dairy, nuts
soy, and gluten. Since it has a high glycemic index, rice milk is not suitable for people with diabetes. This has
mild and sweet.
This contains white coconut flesh and water. Coconut milk contains lesser amounts of calorie,
fat, protein and carbohydrates. Most importantly, this includes Medium-chain triglycerides
which help on weight loss and maintain cholesterol level.
All these non-dairy milk can consume as an alternative to cow’s milk. You can use as the same
way you consume dairy milk, either for drinking, with cereals or as an ingredient for desserts.