Food & Nutrition

The 7 Best Alternatives to Regular Milk

“Trust my gut? The thing that can’t even handle milk?”What if we told you that this doesn’t have to be your reality anymore? Keep reading to see some of the best alternatives to regular milk that will solve all your daily dairy problems, in ways that will blow your mind!

For the majority of us, milk is a staple in our daily diets where it’s consumed plain, drizzled over cereal, and used in tea, coffee, smoothies, or other delicious drinks and dishes. It’s loaded with so many nutrients like calcium, protein, and other vitamins and minerals.

Despite being a common choice for many, some people can’t or don’t want to drink milk because of their own preferences, nutritional needs, allergies, or intolerances. This definitely leads to people looking for milk alternatives to continue enjoying the taste and nutritional benefits.

Milk substitutes often provide good nutritional profiles and a variety of flavors to keep things interesting, whether you’re lactose intolerant, vegan, or just looking to liven up your milk habits. Fortunately, there are several types of non-dairy milk alternatives available if you want to avoid consuming regular milk.

7 Best Alternatives for Regular Milk

Are you in the mood for doodh but it leads to your stomach getting screwed up? Then here are some milk substitutes to keep it all smooth:

1. Almond Milk

Almond Milk vs Regular Milk

One of the most widely consumed milk varieties with numerous health benefits is almond milk. Almond milk is made by blending soaked almonds and water, then straining the resulting liquid to remove the solid components. It has a creamy texture and a mild, nutty flavor.

According to studies, whole almonds with skin provide higher health benefits than almonds without skin. However, a lot of producers make almond milk with skinless almonds, which can lessen its nutritional content so always keep a look out on the ingredient lists and nutrition labels. Here are some advantages you probably didn’t know about:

Benefits of Almond Milk –

  • Rich in Vitamin E, thus, it supports healthy eyes and skin.
  • Rich in vitamin D
  • It is low in calories and natural sugars (given the option, always opt for unsweetened almond milk to enjoy healthy, creamy milk minus the guilt).
  • Strengthens bones
  • Helps in lowering the cardiac risk.

**Note- Regularly blending and producing almond milk could eventually become tiresome. Check out our unsweetened, nutrient-rich almond milk from RAW Pressery made using almonds with the skin. And, for those who enjoy chocolate, we have the Dairy-Free Almond Milk Cacao for you!

2. Soy Milk

Soy Milk vs Regular Milk

Traditionally, soybeans are soaked in water overnight, which is then prepared by grinding the beans and adding water. It has a beany flavor and a creamy, silky texture. It’s light, low-fat, and delicious! Enjoy the many benefits of soy milk, like:

Benefits of Soy Milk –

  • Infused with abundant plant protein
  • Helps in lowering cholesterol.
  • Has anti-inflammatory properties.
  • Rich in antioxidants.
  • Helps in maintaining good heart health due to the abundance of omega-3 fatty acids.
  • Promotes the reduction of menopause symptoms.

3. Lactose Free Skimmed Milk

Lactose Free Milk

An inability to digest lactose, the main sugar in milk, causes lactose intolerance. Due to the presence of lactose in milk, lactose intolerant people often refrain from indulging in regular milk or milk products, and therefore may require lactose-free options. (About 5% of milk is lactose, which some people may find difficult to digest.)

The best option for you if you’re also looking for a lighter, healthier alternative to regular milk, is our Lactose Free Skimmed Milk. So you may enjoy a cup of lactose-free skimmed milk without worrying about feeling bloated, uneasy, or experiencing any other uncomfortable gastrointestinal side effects. It’s just like regular milk, minus the lactose and the fat. If you’re not convinced yet, here are some more advantages:

Benefits of Lactose-Free Milk –

  • Low in cholesterol
  • Rich in calcium
  • Low fat and easy to digest.
  • Easy to digest.
  • Rich in nutrients

**Note:- Lactose-free milk is not the same as dairy-free milk because it is still produced using cow’s milk. If you have any dairy or food allergies or any digestive issues, we’d suggest you consult your doctor before consuming.

4. Coconut Milk

Coconut Milk

Grate the flesh of the coconut (mature coconut’s white flesh), combine it with boiling water, and press the mixture through a cheesecloth to collect coconut milk. It is creamy in consistency and might range in thickness. It is high in calories and packed with nutrients. Cereal, smoothies, soup, and chicken curry are just a few foods that you can prepare with coconut milk. These are some of the great benefits of coconut milk:

Benefits of Coconut Milk –

  • There are several benefits of coconut milk for hair. It promotes hair growth and also acts as a conditioner.
  • It helps in increasing the metabolism of the body.
  • Promotes immunity
  • Strengthens the heart
  • Aids in decreasing inflammation
  • There are numerous benefits of coconut milk during pregnancy. It is a delicious and healthy drink that contains many important minerals and can be good to pregnant women, but excessive intake should be avoided.

5. Oat Milk

Oat Milk

To make oat milk in the comfort of your home, add the oats and water to a blender. Next, place a fine mesh strainer over a large bowl and pour the milk through it. Let the leftover oat pulp settle at the bottom of the container, and pour the creamy milk off the top. You can repeat the straining to get a lighter, finer oat-free milk. It is a good source of fiber and protein. The texture of this milk, which is gluten-free and packed with nutrients, is creamy.

Benefits of Oat Milk –

  • May help in reducing cholesterol.
  • Helps in strengthening bones.
  • Low-calorie milk
  • Helps in lowering cardiac risk.

6. Rice Milk

Rice Milk

Rice milk is produced by pressing the grain through a mill, filtering it, and then blending it with water. Rice flour and brown rice protein can be used to make it at home. For those allergic to nuts, gluten, or lactose, it offers a less allergenic and safer alternative. It has a watery texture and a sweet flavour. It is simple to incorporate into smoothies and desserts. Compared to other types of milk, it has more carbs but less calcium and protein.

Benefits of Rice Milk-

  • It helps in maintaining good heart health.
  • It’s a good source of antioxidants.

7. Cashew Milk

Cashew Milk

Soak cashews overnight and then drain and rinse them. Using a cheesecloth, blend them first, and then strain the milk. It has a creamy, rich, sweet flavour. Smoothies, coffee, and pastries benefit greatly from its thickening properties. It contains little sugar, protein, and calories. Some of the advantages are:

Benefits of Cashew Milk –

  • Supports good heart health.
  • Good for eye health
  • Promotes good skin.
  • May help improve blood sugar levels.
  • Aids in blood coagulation
  • May boost immunity.

So, there you go, now dairy doesn’t have to be scary! Here’s our list of some great alternatives to regular milk. You no longer have to live life holding back. Try these options and start your exploration journey. Feel free to find and develop your own tastes and experiment with new recipes!

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