If you are looking for a dairy free milk alternative you will be pleased to know that there are many options available. Let's look at them in more detail.
Soy Milk
Soy milk is well known as a lactose free alternative to dairy milk. You can get it almost everywhere, including your favourite café. It is cholesterol free and a good source of proteins for vegetarians or vegans. The fact that it is low in saturated fat, but contains more polyunsaturated fats is good for your heart. Soy milk also contains compounds which are called isoflavones. These are phytoestrogens. They have a similar effect to estrogen in the body. They may help prevent osteoporosis. Most soy milks are fortified with calcium so you can be assured that your intake of soy milk is contributing to your daily calcium needs. Soy milk is available in a range of flavours, so if you really enjoy chocolate milk, you don't have to miss out!
Rice Milk
Fortified rice milk is relatively new but usually contains as much calcium as cow's milk. It is also a good source of fibre. This fibre can help you to feel fuller for longer and is important for healthy digestive function. Rice milk tends to be sweeter than cow's milk. It can be used in cooking but sometimes you may find that it needs a binding agent (like flour or eggs). Most of the rice milks that you buy in your local supermarket or store will be fortified with calcium, vitamin A and vitamin D. Like soy milk, you can purchase many flavours of rice milk.
Oat Milk
Oat milk is also available as a dairy milk alternative. You can make your own at home or purchase at your local store. Oats are well known for containing beta-glucans, which help to minimise cholesterol absorption. Oats are also low glycemic index so help to regulate your blood sugar level.
Nut Milk
Nut milk is also becoming popular for those wishing to avoid dairy milk. These milks (like almond milk) are quite sweet and because they are made from nuts, are high in vitamin E.
It is important to be aware that nut and cereal based milks are not as high in protein as cows or soy milk. For this reason Food Standards Australia and New Zealand have warned against the use of these products as a substitute for milk for children less than 5 years of age.
Sheep or Goat's Milk
Many individuals are now turning to goat's or sheep's milk as they suit anyone who is lactose intolerant. Although sheep's milk contains a large amount of calcium and vitamins, there is a compound in goat's milk that can bind with Vitamin B12 and prevent absorption. Sheep's milk is also higher in energy (kilojoules) than cow's milk.
If you are looking to incorporate dairy free milk into your diet you still need to be careful that you consume enough calcium, and vitamin D. Check with a dietitian or nutritionist if you need help with planning your intake.
Originally published on Oct 20, 2011
