4 Delicious Dairy Alternatives & Why They’re Good for You

Even if you’re not lactose intolerant, there are many benefits in drinking dairy alternatives like Oat Milk, and here’s why!

Cow milk is consumed by people just about everywhere. It is a staple that people need. Cow milk is consumed in many ways, from being consumed as a beverage to being added to smoothies.

Although it is a popular choice for many, some people cannot drink milk due to intolerances, allergies, dietary restrictions or preferences.


The good news is that if you are looking to avoid cow milk, then are many alternatives to dairy. This post looks at some of the best substitutes.

1. Soy Milk


Made from soy protein isolate or soybeans, soy milk often contains vegetable oils and thickeners to enhance its consistency and taste. Soy milk normally has a mild and creamy flavor.

But, the taste mostly depends on the brand one chooses. It is the ideal substitute for cow milk in savory dishes.

Soy milk offers many nutritional benefits which are similar to those offered by cow milk. It even contains a similar amount of protein and only has half the amount of calories, carbohydrates, and fats.

Besides, soy milk is also one of the few plant-based sources of protein that is of high quality. It even offers all the essential amino acids that one needs.

2. Almond Milk


Almond milk is made with almond butter and water or whole almonds. It has a sweet and nutty flavor and a light texture to it.

You can add it to your coffee or tea, or mix it with the smoothie. Almond milk can even be used as a substitute for cow milk in baked goods and desserts.

Unlike cow milk, almond milk only contains less than half the fat and a quarter of the calories. Thus, it is one of the lowest-calorie non-diary milk out there. Moreover, almond milk is a great source of vitamin E.

3. Coconut Milk


Made from the white flesh of brown coconuts and water, coconut milk has a delicious taste. Southeast Asian countries tend to use coconut milk in just about everything, from their tea to cuisine.

Coconut milk has a sweet flavor and a creamy texture. It has no protein and a small number of carbohydrates. Coconut milk contains 1/3 of the calories that cow milk has. It also has half the fat.

4. Oat Milk


Oat milk is made from water and oats. There are also extra ingredients that are added to oat milk such as salt, oils, and gums to give it a nice taste and texture.

Oat milk has a sweet and mild flavor. It tastes great in smoothies or with cereal. Oat milk can also be used in cooking.

The thing about oat milk is that it has the same amount of calories as cow milk. It has double the amount of carbohydrates and about half the amount of fat and protein.

The reason why oat milk is a good alternative to cow milk is that it is high in beta-glucan and total fiber.

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