Milk is one of the richest protein sources, and it is a common ingredient in cooking and healthy products, but not everyone can drink it. Milk allergy and lactose intolerant are so common that many people have to be deprived from milk’s nutritious benefits. Plus, if you cannot consume milk, your option in cooking various recipes is limited. Fortunately, you can get your milk substitutions from other non-dairy products. These products look and taste like milk but will not cause allergic reactions.
Healthy Products to Replace Your Milk
Not being able to consume dairy products does not limit your option. Here are milk substitutions that you can consume even if you have milk allergy or lactose intolerance:
- Almond milk.
This “milk” is actually made of ground almond, water, and some sweetener, and it is popular as low calorie option for those who still want to consume dairy-like protein. Almond milk is also great as healthy thickener for fruit juice or smoothie. While this milk has lower level of protein and fatty acids than regular milk, it has high level of vitamin E. Almond milk tends to have lighter, sweeter taste than regular milk.
- Soy milk.
Soy milk is definitely the most popular non-dairy milk substitution, with high level of nutrition that can compete with cow’s milk. This milk contains protein, Omega 3, vitamin A, vitamin B-12, and vitamin D. However, many soy milk brands are fortified with even more nutrition, to make it more complete for your daily diet. Soy milk is now available in various types, from unsweetened to sweetened, from plain to flavored, from liquid to powder. Therefore, you can get many options.
- Coconut milk.
This is relatively new in Western market, but nothing new in Asian market. Coconut milk is generally popular as thickener for cooking, but it is slowly becoming popular as a drink. Coconut milk is unique because it contains higher fat and calorie than cow’s milk, but at the same time, it also contains high amount of iron, fiber, and Lauric acid; the latter is very important to keep your immune system intact. If you are not in low-calorie diet, this milk is great to keep your organs function well.
- Rice milk.
Rice milk is popular as low-calorie option for dieters in Asia, and lately, in Western countries. This milk is considered healthy product because it contains high nutrition amount, yet low in cholesterol and fat. Rice milk is low in protein, but high in carbohydrate, fiber and vitamin B. Like soy milk, rice milk products are now fortified with vitamins and minerals, and sold in various types from unsweetened to sweetened and even flavored.
These non-dairy milk substitutions are not just delicious, but also nutritious. However, you must remember that these products also cannot compete with cow’s milk when it comes to nutrition. This is because, naturally, milk has complete nutrition compared to non-dairy milk substitutions.
Non-dairy milk substitutions are healthy product for those with milk allergy or lactose intolerant, but make sure you eat balanced meal or consume fortified products, to make sure you get all the nutrition you need.