Milk Alternatives

Latest Edit: Iva Lloyd, ND 2013-07-07 (EDT)

Milk alternatives are necessary for those that are vegan or for those that have an adverse reaction to milk. The following chart looks at the pros and cons of the common milk alternatives.

See Also: Dairy

Alternative	Pros	Cons
Goat / Sheep Milk	A good alternative for toddler’s first milk. Easier to digest than cow’s milk. Similar consistency to cow’s milk.	Goat, sheep and other ruminant milks contain similar proteins to cow’s milk. Hence, allergies/sensitivities are common. Contains lactose
Nut Milks – such as almond, cashew	High in protein, “good fats” and vitamins. Creamy consistency with a nutty taste. Taste tends to work well with cereals and baked foods better than soya. Suitable for smoothies and cooking / baking.	Food allergies / intolerances are common. Does not work well in savory dishes, due to the nutty flavour. Nut milks often contain soya lecithin.
Rice milk	Low incidence of allergies / intolerances. Consistency of skim milk May be suited for baking and dessert recipes.	Can be quite sweet, especially if flavoured. Not overly useful for cooking due to the watery consistency. Often requires a binding or stabilizing agent. Low in protein, unless fortified, hence not a great protein substitute.
Coconut milk	Food allergies / intolerances are rare. Great in cooking recipes, especially Thai or Asian dishes. Cold dessert options also available	Low protein level. Higher in fat than other milk alternatives. Taste is quite distinctive, which can be good or bad, depending on personal preference.
Hemp milk	Better protein level than rice milk, but not as good as nut milk or soya milk. Is okay to use with some cooking recipes.	Food allergies / intolerances can occur.
Oat milk	Protein level is similar to hemp milk. Is okay to use with some cooking recipes. Taste is fairly mild and nutty tasting making it suitable for hot cereals and breakfast foods	Food allergies / intolerances can occur. Not suitable for anyone with [Celiac Disease|celiac disease]].
Soya Milk	Readily available. High in protein, good source of calcium, less fat and cholesterol than dairy. Less fat and cholesterol than cow’s milk. Suitable for cooking and baking. Cold dessert options also available.	Food allergies / intolerances common. Often genetically modified. Strong, distinctive taste. May be difficult to digest for some people. Small hormonal effect; may not be suited for some individuals.

Notes:

• When choosing milk alternative, choose unsweetened as much as possible as there is less sugar added, fillers and food additives.
• Read labels and choose milk alternatives with as few additives and chemicals as possible.
• Milk alternatives and calcium alternatives are not the same. Check out the section on calcium for other foods high in calcium.