Can’t digest lactose? You’re not alone. Around 65% of the world’s population is lactose intolerant and unable to eat any form of dairy (apart from a few hard cheeses). But with milk in everything from your bowl of cereal to your morning coffee, living with it is easier said than done.
Thankfully, over the past decade or so, several milk alternatives have hit the shelves. Made from plants, these milks promise to provide the same velvety texture without cramps and bloating. Is this true? What’s the best milk alternative on the market?
Almond Milk
A firm favourite among vegans, vegetarians, and the lactose-intolerant, almond milk is one of the best milk alternatives. Unlike some other entries on this list, it’s much more like milk in terms of texture. That all means there are fewer unhealthy ingredients (like oils and fats) added to capture that velvety feel.
The downside? Almond milk doesn’t really taste like milk – it tastes like almonds, obviously. It also only has 1 gram of protein per 225 grams. However, it’s richer in calcium and vitamin D than regular milk.
Coconut Milk
Coconut milk shouldn’t be confused with coconut water. The latter spills out when you crack a coconut, while the former is the meat of the coconut. Because the meat is more substantial, coconut milk is creamy, just like cow’s milk. That thicker texture makes it a popular alternative (and reduces the added ingredients).
Coconuts are also incredibly healthy. Potential benefits include a faster metabolism from medium triglycerides (leading to weight loss) and lots of antioxidants and essential nutrients that support overall health, including heart and immune function.
Lactose-Free Milk
Are you used to normal milk? If so, this is the best milk alternative – because it’s not really an alternative at all. It’s just regular old milk. The difference is that it’s been treated with the enzyme lactase (the one people with lactose intolerance lack) to remove all the lactose. So, it’s completely safe for people to drink.
The obvious benefit is that you get all the goodies of milk. That includes high levels of calcium, potassium, zinc, magnesium, and vitamins A, B, and K. However, if you’re also a vegan, this isn’t the best milk alternative for you.
Hemp Milk
Hemp is a jack-of-all-trades sort of plant. It can be used to make paper or clothing, and its oil helps soothe certain conditions, such as eczema.
But there’s another benefit – it can be squeezed to make a form of milk. Hemp seeds are naturally high in omega-3 fatty acids and protein, making a suitable nutritional substitute for regular milk. The only ingredient you’re lacking is calcium.
What about the flavour and texture? Well, it’s quick, thick and a little gritty, but it tastes pretty good in a cup of coffee.
Rice Milk
Rice milk isn’t like the other entries. It’s not made from squeezed grains or plants. Rather, it comes from soaking rice in water for long periods of time. The result is a very thin liquid with a slight taste of sweetness. It’s low in protein but has plenty of calcium.
Rice milk is an excellent option for those with allergies or sensitivities, as it’s free from nuts, soy, and gluten. While it lacks the creaminess and protein content of other plant-based milks, it’s often fortified with vitamins and minerals, making it a good choice for those seeking a light, easily digestible beverage.
Soy Milk
Soy is remarkably high in protein. That’s why you find it a popular substitute for meat in vegan products. You can also produce a form of milk that’s high in protein and potassium. Unfortunately, it’s also high in phytoestrogens (a plant-based oestrogen), which is believed to alter hormonal function. This has not been confirmed, however.
Oat Milk
Last but not least is oat milk – a popular plant-based option known for its creamy texture and slightly sweet, mild flavour. Made by blending oats with water and then straining the mixture, oat milk retains some of the fibre from the oats, offering a small amount of beta-glucan, which is beneficial for heart health. It’s a good source of vitamins like B12 and D, often fortified to increase its nutritional value.
Its versatility makes it perfect for coffee, smoothies, and baking, providing a rich consistency without overpowering other flavours. Plus, it’s one of the more sustainable milk alternatives.
Unsure If You’re Lactose Intolerant? Get Tested
Lactose intolerance is much more common than people think. Even if you’ve previously had no problems, you can still develop lactose intolerance later in life. Before you start sampling the best milk alternatives, confirm your diagnosis with our intolerance test.
It screens for 63 common food intolerances using a simple blood test. You’ll receive your results within 3-5 days after sending your pinprick blood sample to our lab. Take back control of your health – try the Intolerance Test today.
