5 Healthy Alternatives To Cow’s Milk

Health reasons, dietary requirements, and sustainability are all perfectly valid reasons why someone might prefer to choose an alternative to cow’s milk. Dairy aisles in supermarkets are packed with many options that come from varying plants and nuts. Because of this, it can be difficult to make a decision about the healthiest option for you. 

If you are looking for a cow’s milk alternative when substituting half and half for milk, or in a recipe, then there are many things to consider in order to decide how healthy something is. These include fat content, how much protein is in a single portion, added sugar, and more. Consider the following options when you are looking for a healthy alternative to cow’s milk. 

Coconut Milk

For an interesting, slightly tropical taste, coconut milk has you covered. It is made by combining water and coconut cream, and it is ideal for someone who has an allergy to tree nuts. Although it is slightly higher in fat than other alternatives, coconut milk tends to be rich in nutrients including B12 and D. 

Another advantage of coconut milk is that it has a low carbohydrate content in comparison to other alternatives. The creamy consistency has been known to improve satiety, which means that you do not have to use as much coconut milk in cooking and in coffee. 

There is also evidence that switching to coconut milk, or integrating more of it into your diet can increase the good cholesterol in your body. 

Oat Milk

Another surprisingly creamy alternative to cow’s milk comes from oats. Oat milk can help you to feel fuller for longer, thanks to the fiber content. In turn, it can help stabilize blood sugar levels as well as leave you feeling satisfied. 

There is a slight sweetness that comes from the oats, which makes it higher in carbs than other options. Of course, there is not the same range of nutritional benefits available by drinking oat milk as there would be by eating whole grains. However, oat milk has been proven to help lower the levels of bad cholesterol in the body. 

Pea Milk

One of the newest additions to the world of milk alternatives is pea milk. This has a similar taste to soy milk, without the nuttiness. Pea milk is made with pea protein isolate, water, as well as some emulsifiers. 

It has been linked with promoting heart health, immunity, and cognition. Consider pea milk for a nutritious alternative to cow’s milk. 

Soy Milk

One of the closest milk alternatives that is very close to cow’s milk in consistency is soy. It also has a very similar nutritional value to cow’s milk, and has been around for the longest. The plant-based protein comes from soybeans, which makes soy milk the highest in calories. 

However, it is also filled with fiber and antioxidants, as well as polyunsaturated fats. Soy milk is also high in protein, which helps it to behave similarly to cow’s milk in cooking, baking, and in hot drinks. 

Almond Milk

For a low calorie option, almond milk is ideal. Make sure you look at the sugar content before purchasing almond milk, however. This is because most brands sweeten their almond milk to make it taste more interesting. The main ingredients in almond milk are almonds and sugar, and it is worth finding an unsweetened variant for a low-carb alternative.

The main disadvantage of almond milk is that it is relatively low in protein and fiber. Because of this, almond milk may not be the most suitable for high protein snacks like smoothies. Consider adding nut butter for a tasty hit of protein that can keep your body fueled. 

Summary

There are many reasons why someone might choose to use an alternative to cow’s milk. Because of this, there are a variety of alternatives that can be found in the dairy section of most grocery stores. Consider how you want to use it, and ensure that you are choosing the most suitable alternative.

Because each milk alternative has been made differently, it is important to acknowledge that each has a different effect on a recipe and in certain situations. For example, the creamy flavor of oat milk pairs well with coffee. On the other hand, soy behaves very similarly to cow’s milk. 

Coconut milk has a distinct taste which may not suit everybody’s preferences. Thanks to the range of products and dairy-free alternatives, it is worth comparing the nutritional value as well as average calorie content for each cow’s milk alternative.