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Best cow's milk alternatives

I used to be someone who loved cow’s milk, I would drink a whole pint a day almost! But as I learned more about the impact it has on our environment as well as listening to my body’s signs of not tolerating it so well, I have started to look into alternatives.

Personally, I tend to prefer the taste of almond milk or oat milk, but it really depends on what you are looking for from the food you eat.


Continue reading to check out all the options and decide which one you want the most:


BEST FOR PROTEIN: Soy Milk

Soy milk is naturally high in protein and contains all the nine essential amino acids found in cow’s milk. It’s also low in saturated fat and a natural source of vitamins A and B12. If you are on a plant based diet/vegan, fortified soy milk is a great alternative. However, always read the label as many soy milks contain unnecessary sweeteners and additives to thicken the drink or increase its shelf life.


BEST FOR ENERGY: Rice Milk

Being high in carbohydrates, rice milk is an energising dairy alternative with good levels of B vitamins and magnesium. However, it’s very low in protein and can be high in sugar.

Rice milk is often used as a base for other plant based milks, so look out if you are concerned about sugar levels. It’s a great drink if you need energy!


BEST FOR TASTE: Oat Milk

Oat milk is naturally sweet with a creamy texture, although it contains more carbs per serving than nut varieties and less than half the protein of cow’s milk, making it the least nutritious option. It’s low in protein, low in healthy fats and often high in sugar. It’s one to avoid if you struggle with sugar cravings and blood sugar imbalances.


BEST FOR HEALTHY FATS: Coconut Milk

Around 93% of coconut milk’s calories come from mainly healthy fats that nourish gut microbes, and can also increase insulin sensitivity to better break down glucose and control blood sugar levels.

It’s great to help you feel satiated.


BEST FOR THE PLANET: Hemp

Hemp milk is relatively low in calories and is a good source of heart-healthy omega-3 fatty acids. It also contains more calcium than cow’s milk and is a good eco-friendly option.

Hemp seeds are grown naturally with very little water, and the plant itself breathes in four times as much CO2 as trees, with no wastage.


BEST LOW-CALORIE OPTION: Almond Milk

It’s high in protein, with 1.5g per 100ml, as well as being low in sugar and saturated fat.

However, not all almond milks are as nutritious – the majority tend to be low in calories, protein and just about everything else. Always read the label before buying – and just be aware it has a tendency to split in hot beverages, like tea and coffee.

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