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A Guide to Milk Substitutes

One of the most common food allergies is to cow’s milk and dairy products in general. Many people suffer from a milk allergy or lactose intolerance, the inability to digest lactose sugar found in milk because their bodies lack lactase – the enzyme needed to break it down.

Because of these conditions, there are a number of milk substitutes available on store shelves, in both the refrigerated and non-refrigerated sections of your local food market. Since there is confusion about these substitutes, we will try to simplify them for you.

Soy Milk

Soy milk is the most widely available non-dairy milk substitute, and because of the availability of multiple brands, it is becoming quite an affordable milk substitute. Like dairy milk, soy milk is very high in protein and is a comparable as a source of calcium, but it has no cholesterol and less fat. It is a good substitute in both cooking and baking and there are several different flavors, including chocolate, available.  Since each brand can have slightly different flavor, we recommend that you try several to see which one you might like best. Naturally, soy milk is not a suitable substitute for people with an allergy to soy!

Rice Milk

Rice milk is noticeably thinner in consistency than cows and soy milk and is not as high in protein either. It is also sweeter, which makes it a good substitute in dessert recipes and for pouring over breakfast cereal or into coffee or tea.

Nut Milk

Although harder to find, nut milks (i.e., almond milk) are good milk substitutes in recipes and for your morning coffee or cereal because of its creamy consistency and sweetness. They are high in Vitamin E, “good” fats and other necessary nutrients. They are usually found in the non-refrigerated section, along with similar types of boxed beverages. Of course, nut milk is not a suitable substitute for people with allergies to nuts!

Goat Milk

Goat milk contains proteins, similar to those found in cow’s milk that may also trigger an allergic response. It is not safe for those who are lactose intolerant, since it contains lactose.

The bottom line? You don’t have to go without “milk” just because your body is allergic to it or you can’t digest it. There are some very suitable alternatives, and purchasing them, especially store brands, won’t break the bank!