5 BEST DAIRY MILK ALTERNATIVES

There are now an ever growing list of dairy milk alternatives to try, with rates of lactose or dairy intolerance becoming a more common digestive problem. Common symptoms include bloating, stomach pains or cramps and feeling sick, usually occurring shortly after consuming anything high in lactose.

All dairy alternatives their own tastes, textures and nutrient count with varied health benefits and uses.

Here we have taken look at just a few milks to give you a guide:

Soy Milk

 

SOY MILK

HOW TO USE:

This all rounder is great for smoothies, general drinking and use on your breakfast cereal! The less sweet versions can also be used in most cooking.

HOW IT’S MADE:

Made from filtered water and soya beans. This milk is higher in protein than other dairy-free milks for example a 250ml glass provides 8g soya protein, a third of the 25g that experts say reduces cholesterol.

NUTRITION

(100ml avg.): 40cals, 3g protein, 2.7g carbs, 1.8g fat (0.3g saturates), 120mg calcium.

Coconut Milk

 

COCONUT MILK

HOW TO USE:

Great for drinking as it has a little bit of a sweet taste and a creamy texture.In the Kitchen it can be used for mainly sweet dishes as it goes well in desserts and smoothies.

HOW IT’S MADE:

Made from filtered water and coconut flesh. Coconut milk is low in protein and higher in saturated fat than most alternatives, but of a type (medium chain triglycerides) that’s good for you.

NUTRITION:

(100ml avg.): 28cals, 0.3g protein, 2.4g carbs, 1.9g fat (1.7g saturates), 120mg calcium.

Oat Milk

OAT MILK

HOW TO USE:

Slightly thinner and more translucent than other alternatives with a oaty taste it is great at lowering cholesterol.

HOW IT’S MADE:

Made from filtered water, oats and usually rapeseed and/or anther oil. A 250ml glass provides 1g beta-glucan soluble fibre, a third of the suggested daily intake that may lower cholesterol levels.

NUTRITION:

(100ml avg.): 45cals, 1g protein, 6.5g carbs, 1.5g fat (0.2g saturates), 120mg calcium.

Almond Milk

 

ALMOND MILK

HOW TO USE:

Fast becoming the milk of choice and may knock Soya off of the number one spot in popularity because of the versatility and taste. This milk is great of weight loss.

HOW IT’S MADE:

Made from filtered water and almonds (2%). It is very low in calories, but also very low in protein and can be expensive.

NUTRITION:

(100ml avg.): 14cals, 0.5g protein, 0.4g carbs, 1.2g fat (0.1g saturates), 120mg calcium.

Rice Milk

 

RICE MILK

HOW TO USE:

Rice milk is the most hypo-allergenic of substitutes. It’s also the least fattening with only one gram of unsaturated fat per cup. Not a good choice for diabetics.

HOW IT’S MADE:

Made from filtered water, pressed rice and sunflower and/or anther oil. Contains double the amount of carbohydrates of dairy milk and little protein.

NUTRITION:

(100ml avg.): 47cals, 0.1g protein, 9.4g carbs, 1g fat (0.1g saturates), 120mg calcium.

Soy Milk

 

SOY MILK

HOW TO USE:

This all rounder is great for smoothies, general drinking and use on your breakfast cereal! The less sweet versions can also be used in most cooking.

HOW IT’S MADE:

Made from filtered water and soya beans. This milk is higher in protein than other dairy-free milks for example a 250ml glass provides 8g soya protein, a third of the 25g that experts say reduces cholesterol.

NUTRITION

(100ml avg.): 40cals, 3g protein, 2.7g carbs, 1.8g fat (0.3g saturates), 120mg calcium.

Coconut Milk

 

COCONUT MILK

HOW TO USE:

Great for drinking as it has a little bit of a sweet taste and a creamy texture.In the Kitchen it can be used for mainly sweet dishes as it goes well in desserts and smoothies.

HOW IT’S MADE:

Made from filtered water and coconut flesh. Coconut milk is low in protein and higher in saturated fat than most alternatives, but of a type (medium chain triglycerides) that’s good for you.

NUTRITION:

(100ml avg.): 28cals, 0.3g protein, 2.4g carbs, 1.9g fat (1.7g saturates), 120mg calcium.

Oat Milk

OAT MILK

HOW TO USE:

Slightly thinner and more translucent than other alternatives with a oaty taste it is great at lowering cholesterol.

HOW IT’S MADE:

Made from filtered water, oats and usually rapeseed and/or anther oil. A 250ml glass provides 1g beta-glucan soluble fibre, a third of the suggested daily intake that may lower cholesterol levels.

NUTRITION:

(100ml avg.): 45cals, 1g protein, 6.5g carbs, 1.5g fat (0.2g saturates), 120mg calcium.

Almond Milk

 

ALMOND MILK

HOW TO USE:

Fast becoming the milk of choice and may knock Soya off of the number one spot in popularity because of the versatility and taste. This milk is great of weight loss.

HOW IT’S MADE:

Made from filtered water and almonds (2%). It is very low in calories, but also very low in protein and can be expensive.

NUTRITION:

(100ml avg.): 14cals, 0.5g protein, 0.4g carbs, 1.2g fat (0.1g saturates), 120mg calcium.

Rice Milk

 

RICE MILK

HOW TO USE:

Rice milk is the most hypo-allergenic of substitutes. It’s also the least fattening with only one gram of unsaturated fat per cup. Not a good choice for diabetics.

HOW IT’S MADE:

Made from filtered water, pressed rice and sunflower and/or anther oil. Contains double the amount of carbohydrates of dairy milk and little protein.

NUTRITION:

(100ml avg.): 47cals, 0.1g protein, 9.4g carbs, 1g fat (0.1g saturates), 120mg calcium.

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