Your Guide to Cow's Milk Alternatives

Besides cow's milk, you'll find soy, almond, coconut and other plant-based alternative 'milks' in stores. Find a product that suits your dietary needs
Cow's Milk Alternatives
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Cow's Milk Alternatives
January 08, 2019

A great option for people who are allergic to soy or nut milks, rice milk has a delicate taste. It contains more carbohydrates than cow’s milk and is also a good replacement for dairy in your cup of tea or bowl of cereal. Commercially produced rice milk is usually fortified with vitamins and minerals since it naturally lacks most. Pureharvest Aussie Dream produces organic rice milk that is free of artificial colours and flavours, in addition to being GMO-free.

This old favourite is a good source of calcium and is usually fortified with vitamin D, which aids in the absorption of the former by the body. It also has a higher protein content than plant-based milks. Try our spinneysFOOD range of delicious skimmed, low-fat and full-cream milks, Yeo Valley’s organic milk and the essential Waitrose varieties.

With its subtle taste that doesn’t overpower other flavours and creamy texture, this nut milk works well in smoothies and ice creams. It’s a good source of vitamin E, which is great news for your skin. Plenish is an organic brand that doesn’t add any sweeteners or preservatives to its range of plant-based products.

One of the most well-known non-dairy alternatives, unsweetened almond milk doesn’t contain any saturated fats. Most manufacturers fortify this milk with vitamins and minerals, which are otherwise lost during the process of turning the nut into milk. The Spanish brand Ecomil is certified organic and is one of the industry’s pioneers in the field of almond-milk production.

As the name suggests, this plant-based milk is derived from soybeans that have been soaked, ground, boiled and filtered. It’s a good source of protein, and contains all nine essential amino acids, calcium and iron. The essential Waitrose variety contains a blend of water and hulled soya beans sweetened with concentrated apple extract, and added calcium and vitamins.

Extracted from the flesh of mature brown coconuts, the consistency of coconut milk ranges from thick to thin depending on the how much it’s been processed. It is high in calories and contains other nutrients such as copper, iron and manganese. Earth’s Finest only works with organically certified plantations in Sri Lanka to give its customers the best health foods possible.

Made from steel-cut oats or whole groats, this milk has a neutral, pleasant flavour making it a great substitute for cow's milk in your morning coffee. Additionally, it’s a good option for those with a nut allergy. While oat milk is higher in calories than many of its non-dairy counterparts, it compensates for that by having a higher level of protein than other nut and coconut milks. Try Alpro’s Oat Original – it’s high in fibre and has a delicious soft and natural taste. Pour it cold over cereal or whizz it into a smoothie.