Non-Dairy Milk Alternatives

Written by: AllergySense

It is well-known that milk is a great source of calcium, vitamin D and riboflavin (vitamin B12) and although it is commonly associated with the growth of young children, as it helps to nourish and strengthen developing bones and teeth, it also helps to combat osteoporosis as our bodies begin to age.  But where do you turn if you have a milk allergy?  Here is a look at some non-dairy milk alternatives as we weigh the pros and cons of each:

Soy milk

Dried soybeans and water with a slightly nutty, sour taste
Pros
Easy to find, carried by most grocery stores
Can be homemade
Almost as much protein as cow’s milk
Contains vitamins B1, B2, B6 and E
Low in fat
No cholesterol
Can be found fortified with riboflavin and/or calcium
Contains more fibre than cow’s milk
Good for baking
Cons
One of the top 8 allergens
Contains more fat than 2% cow’s milk
Contains only a quarter of the calcium found in cow’s milk

Nut milk

A creamy milk that can be made by combining water with almonds, cashews, or hazelnuts
Pros
Easy to find, carried by many grocery stores
Can be homemade
Source of protein and vitamin E
No cholesterol
Works well in desserts, baking, sweet beverages and with cereal
Can be flavoured
Cons
One of the top 8 allergens
May not be soy-free
Does not work well in savory dishes

Rice Milk

A thin milk made from pressed rice
Pros
Works well in cereals and baking
Cons
Low in protein and vitamins
Does not work well in savory dishes

Oat milk

A creamy milk made with oats and filtered water
Pros
Works well in oatmeal and cereals
Can be homemade
Works well in baking and savory dishes
Cons
Not gluten-free

Hemp milk

A creamy milk made from hemp seeds and filtered water
Pros
High in omega 3s and 6s and amino acids
Can often be found fortified with calcium and other vitamins
Low in sugar and cholesterol
Works well in cereals, sweet beverages and savory dishes
Cons
Since it is very new, it is difficult to find

Coconut milk

A very creamy milk made from steeped coconut pulp
Pros
Anti-fungal, anti-microbial and anti-viral
No cholesterol
Available in most Asian food stores or Asian and/or baking sections of grocery stores
Works well in beverages, desserts and breads
Cons
High in saturated fats, calories, oils and sugars

Potato milk

Made with potato and water
Pros
Works well in cereals and savory dishes
Can be homemade
Cons
Low in protein
Since it is very new, it is difficult to find

With such a long list, it’s difficult to know which milk will most suit your needs.  Your smartest choice is to try a few before you decide which one works best for you.  To help you choose, Registered Dietitian Shauna Lindzon weighs in, suggesting soy milk for all its health benefits.

However, even soy milk will not help meet daily vitamin-intake recommendations.  To help your body get enough calcium, vitamin D and riboflavin, Lindzon encourages some diet alterations.  She suggests eating more leafy green vegetables (like broccoli and bok choy), almonds, salmon with bones, tofu and dried figs.  Lindzon even recommends calcium-fortified orange juice and suggests considering a vitamin D supplement between the months of October and March when your body isn’t exposed to a lot of natural sunlight, another source of vitamin D.  However, she also recommends that anyone over the age of 50 take a vitamin D supplement regardless of sunlight intake in order to help their body absorb calcium and prevent cancer.  Through healthy eating and careful choices, living with a milk allergy isn’t as tough as it first appears.

Article submitted by: Michelle Medford

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