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Three Delicious Alternative to Milk

By Dr. Kristie

Are you looking for alternatives to traditional cow’s milk? Whether you’re lactose intolerant or simply concerned about the hormones found in most commercial dairy products, there are a variety of substitutions for milk available to you these days.

Whether you plan on using a milk alternative to bake or drink straight from the glass, alternative milk options have never been tastier or more abundant. Here are some substitutions for milk you may want to consider both for their taste and health value.

Almond milk

Almonds are one of the healthiest nuts around with their high concentration of monounsaturated fats and antioxidants. That’s why so many people are turning to almond milk as an alternative milk source.

Unfortunately, most commercial brands of almond milk aren’t made with a high concentration of almonds, just enough to give them a slightly nutty flavor. Although not as rich as cow’s milk, most people enjoy the taste of almond milk and find it to be a nice substitution for milk for baking and drinking straight out of the glass.

You can buy a commercial brand of almond milk called Almond Breeze at many grocery stores. This brand has the benefit of being low in calories. (around sixty calories per cup for the sweetened version and 40 calories per cup for the unsweetened).

If you want a higher concentration of almonds, you can make your own at home with a blender. There are a variety of recipes for making almond milk on the internet.

Rice milk

Rice milk is another alternative milk option that’s growing in popularity. Most commercial brands of rice milk are higher in calories than almond milk and have higher carb counts. This may not be the best option if you’re on a carbohydrate restricted diet.

If you like milk that’s a little sweeter and thinner in texture, rice milk is a good choice. If your local grocery store doesn’t carry it, check with a health food store or natural food market. You can also make your own at home.

Soy milk

Soy milk is now easy to find in most supermarkets and you have a variety of choices including low fat and sugar free versions. Although most people find the taste of soy milk to be the closest to traditional cow’s milk, its potential health benefits are still being questioned.

Soy milk is rich in isoflavones which can act as weak estrogens in the body. Studies are conflicting as to whether these weak estrogens reduce or increase the risk of breast cancer in women.

There’s also concern that soy isoflavones may suppress thyroid gland function. Until these issues are clarified, it may be best to limit your intake of soy milk.

Also available at many health food stores are hemp milk, hazelnut milk, and oat milk which offer other taste and health options if you’d like a little variety. Have fun exploring the world of alternative milks!


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