The 5 Best Milk Substitutes If You’re Going Dairy-Free

on July 05, 2019

Milk with a straw in it

Nowadays, more and more people are choosing to become dairy-free and kicking cow’s milk to the curb. There are a lot of reasons why people are choosing to become dairy-free, from having a lactose intolerance to wanting to be on trend. If you’re on the fence about giving up dairy, let us explain how giving up cow’s milk can benefit you and what milk substitutes you can try instead.

Related: Everything You Need to Know About Xylitol


Why Give Up Dairy?


Dairy just so happens to be one of the most common allergies in the world. Symptoms can range from skin conditions like eczema to stomach issues to difficulty breathing. Some people are able to outgrow their dairy allergy, but many people don’t. If you’re allergic to dairy, it obviously makes sense for you to indulge in dairy-free products and no one can blame you for tossing your milk aside.


Increased Insulin Levels

Milk has sugar in it which is called lactose. This lactose along with the other proteins in milk, once consumed, can raise insulin levels in the body. This is detrimental to those attempting to lose weight and those who suffer from diabetes or other metabolic conditions.



Dairy cows

Unfortunately, milk isn’t just filled with calcium that’s good for your bones. It’s filled with antibiotics and hormones that are given to the cows that produce it. Some raise the question of ethics when it comes to dairy farming and due to the treatment of the cows, have chosen to opt for dairy-free choices.


What Should I Use Instead?

If you’re looking to decrease the amount of cow’s milk you consume, you’re in luck! There are a ton and I mean a TON of milk substitutes out there that are healthier for you that still taste delicious.


 1. Soy Milk 

Soy milk is made from soybeans which means that it is plant based and chock full of vitamins and minerals that you would find in regular cow’s milk like vitamin D and calcium. Soy milk is also low in fat content, cholesterol-free, and is a great source of protein, not to mention it has a rich, creamy consistency that makes adding it to your coffee or cereal a smooth and tasty option.


2. Almond Milk

Almond milk is another common dairy substitute that is plant based as it comes from almonds. With a delicious nutty flavor and tons of vitamins and minerals, you can’t really go wrong with almond milk. Plus, it comes in a variety of flavors and is low in calories. Opt for unsweetened almond milk and you won’t need to worry about sugar intake either.


3. Oat Milk

Oat milk comes from, surprise- oats! It has a thicker consistency than cow’s milk, which some people love, and others aren’t crazy about. Oat milk’s super power is that it is rich in fiber, which cow’s milk has none of! This milk is a great option if you want to lower your cholesterol levels and stay fuller for longer.

Related: Our Simple Oat Milk Recipe


4. Cashew Milk

Cashew milk packs a punch with tons of protein, calcium, healthy fats, vitamins, and minerals. It’s creamy, sweet, low in calories, and is just like almond milk without the nutty flavor. Where could you go wrong?


5. Coconut Milk

Coconut milk is amazing if you want a thicker, sweeter, faintly coconut-y tasting milk. It is high in saturated fats, calories, iron, and nutrients making it one of the healthiest milk options available.


Green Coffee Bean Extract by Natural Genius


It can be difficult once you decide to become dairy-free, but there are many milk substitutes out there that taste just as yummy and provide substantial health benefits. The only issue is choosing your favorite!


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