High in fat and with a carbon footprint to match, cow’s milk is neither the greenest or healthiest milk available. So what are the alternatives? Here are 10 of the best

Here’s our pick of the best alternatives to cow's milk.

Soya MilkPacked with protein and fibre, benefits of soya milk include the presence of cancer-fighting isoflavones, minimal saturated fat and the absence of galactose, which means that it can replace breast milk for galactosaemic children. It’s also safe for the lactose intolerant and anyone with a milk allergy. Because it comes from plants, there are no animal welfare issues associated with it and the growing soya plants absorb rather emit carbon – the direct opposite of dairy cows. There are some downsides though, chiefly that its sugar content can be high, particularly in the flavoured versions. Other issues include the increasing amount of land being used to farm it, which is leading to deforestation in some countries. However, its overall impact is still much less than that of cow’s milk, particularly when you choose an organic version.

Almond Milk Almond milk is good source of magnesium, which helps to break down food can help with the function of the parathyroid glands, thus helping improve the health of your bones. It’s also loaded with manganese, selenium and Vitamin E. Vitamin E is an antioxidant that protects the cell membranes. Selenium is good for our immune system; it helps in reproduction, and in the metabolism of thyroid. It also prevents cell damage and tissue damage. Almond milk is also a good source of unsaturated fat, protein, flavonoids and potassium, and has less sugar than soya milk. Like soya milk though, it has a smaller carbon footprint by virtue of being derived from a plant source rather than a methane producing animal one. However, it doesn’t taste like cows milk by any stretch of the imagination, so it takes some getting used to if you’re looking for a true milk substitute. It’s also significantly more expensive as almonds, a hard-to-grow crop, are the main ingredient. 

Rice MilkRice milk is the most hypoallergenic of all the milk substitutes and is extremely nutritious. It’s also the least fattening of all the milk alternatives with only one gram of unsaturated fat per cup. There are also plenty of heart healthy nutrients in rice milk. The unsaturated fat comes from rice bran oil, which can help lower your blood cholesterol. Niacin and vitamin B6 are also good for this while the high magnesium content helps to control your blood pressure. Iron and copper increases your red blood cell production, giving you better oxygenated blood and more vitality. On the downside, since rice is highly starchy, so is rice milk. One cup of rice milk contains 33 grams of sugary carbohydrates, three to four times the amount in milk or soya milk. If you have diabetes, rice milk can cause a sudden sugar overload. It also has a very low protein count compared to cow’s milk and soya, and the calcium content is also minimal, so choose the fortified product instead. 

Goat MilkIt’s not to everyone’s taste and it’s from an animal source, but goat’s milk has much to recommend it as an alternative to cow’s milk. Dan Buettner, the founder and author of The Blue Zones, reports that the people of Sardinia, one of four places in the world where people routinely live to be 100 years old or more, regularly drink goat’s milk, and it’s also reported to protect against Alzheimer’s disease. It has 15 percent more calcium, and more vitamin A and D, potassium, copper and manganese than cow’s milk. It is also a good source of phosphorous and riboflavin (vitamin B2). Goats are not treated with growth hormones either and they produce less methane than cows. Goat’s milk does have less folic acid and vitamin B12 than cow’s milk though, as well as a little less zinc. Some people are reluctant to try it, thinking it will taste ‘goaty’. Actually, it's similar to cow's milk although it can taste a bit tangier depending on the animal’s diet. Goat's milk yogurt tends to taste very tangy.  

Sheep Milk Sheep are among the most useful of domesticated animals, producing a sustainable supply of milk, meat and wool. A hardy species, sheep thrive on hillsides unusable for agriculture, and, like goats, produce far less methane than cows. Their milk contains up to twice as many minerals (including calcium, phosphorous, zinc and the important B vitamins) as cow's milk. Like goat's milk, it has small fat globules that are easily digested and it’s a rich source of iodine, which is useful for those with thyroid problems. Unfortunately, it’s almost twice as fattening as whole cow's milk and has many more calories. It’s also unsuitable for the lactose intolerant and babies. Although it contains higher levels of butterfat, it’s actually lower in saturated fat than other types of milk. Taste-wise, it’s richer and creamier than cow’s milk but without the faint tanginess of goat’s milk. 

Buffalo MilkBuffalo milk might sound a bit gimmicky, but unlike the modern dairy cow, buffalo can thrive without the need for high levels of concentrated, hormone-infused feed. Grass, clover and hay make up the bulk of a buffalo’s diet; with bone meal, fishmeal and genetically modified feed rarely making it into their troughs. In the case of organically raised buffalo, it never does. The seven percent fat content is similar to that of cow’s milk, and the two milks share an almost indistinguishable nutritional profile. However, buffalo milk does have a lower cholesterol count and more protein, calcium, iron and phosphorous. The presence of higher levels of immunoglobulins, lactoferrin, lysozyme, lactoperoxidase make buffalo milk suitable for special dietary and health foods

Oat MilkLike many plant milks, oat milk is cholesterol and lactose free, and also contains high levels of antioxidant vitamin E. It also contains folic acid, which is essential for most bodily functions and is needed to synthesise and repair DNA, produce healthy red blood cells and prevent anaemia. Thanks to its plant source, oat milk is usually tolerated by people with multiple allergies, and is also a good source of phytochemicals; naturally occurring chemicals in plants that help fight diseases such as cancer, heart disease and stroke. The main argument against oat milk is that it, like rice milk, is high in sugar and doesn’t have the calcium and protein content of cow’s milk. Since it’s derived from a cereal crop, it’s also no good for people who are allergic to gluten, and has a distinctive, oaty flavour, which doesn’t appeal to everyone. It’s also fairly difficult to source and is usually only available in health food shops.

Hemp MilkA good alternative for anyone with soya and nut allergies, hemp milk is also cholesterol and lactose free, low in saturated fats and rich in healthy omega fatty acids. It’s also an excellent source of protein and tastes creamier and nuttier than soya milk or rice milk, and also tends to be a bit thicker than other plant-based milks. Like other plant milks though, it lacks calcium and isn’t as widely available as soya, rice and goat’s milk.

Cashew Nut MilkAccording to the George Mateijan Foundation, a quarter of a cup of cashews supplies almost 38 percent of the recommended daily intake copper, which is involved in many important bodily functions such as developing bone and connective tissue, producing melanin, and iron absorbtion. Cashews are a great source of magnesium like calcium, magnesium is also extremely important in keeping our bones strong and healthy, and, compared to other nuts, cashews have a lower overall fat content. As with the other nut-based milks you can also make cashew milk at home

Coconut MilkCoconut milk is a very creamy, dairy-free alternative for those who are lactose intolerant or allergic to animal milk. Those who subscribe to the low-carb lifestyle often prize coconut milk for it’s minimal starch content. A vegan drink, it is also soya-free, gluten-free, cholesterol-free and nut-free while its fat content is considered to a ‘good fat’, easily metabolised by the body and quickly turned into energy rather than being stored as fat. Coconut milk is also rich in lauric acid, a substance also found in human milk, which researchers have shown have anti-viral and anti-bacterial properties. Unlike other nut or plant milks, the saturated fat content of coconut milk is significant at five grams per serving, so drink it in moderation. It can solidify and separate when refrigerated, depending on the brand, so if you like a cold glass of milk, it’s an inconvenient choice since you have to stir it and let it warm up to room temperature in order to drink it. Some brands also have a strong flavour that can be a bit overpowering.

Soy Milk Nutrients

Soy milk contains no dairy products. Manufacturers crush soybeans to make soy milk, a beverage that combines protein, water and oil. A serving size of one cup of soy milk provides 5 g of total fat, 4 g of carbohydrates and 80 calories. It contains 30 mg of sodium and 7 g of protein. At 6 percent of daily value per serving, soy milk is rich in vitamin B-6, and has 10 percent magnesium, phosphorous and riboflavin, and 25 percent of your daily thiamin.

Soy Milk Health Benefits

With soy beans containing more protein than any other legume, soy milk is high in protein. Protein helps the growth and maintenance of your body tissues, including your organs and muscles. The U.S. Food and Drug Administration said in 2009 that as part of a diet low in saturated fat and cholesterol, 25 g of soy protein daily can decrease cholesterol, thereby reducing the chances of heart disease. Because it contains no dairy, lactose intolerant people can drink it. And unlike cow milk, soy milk is low in saturated fat, contains almost no cholesterol and has 10 percent of daily value of dietary fiber -- a plus for your digestive system -- and 8 percent of iron -- an essential mineral needed for oxygen to travel throughout your body. Soybeans also contain omega-3 fatty acids, which can help reduce lipid levels.

DAIRY ALTERNATIVE: HOMEMADE RICE MILK

 

INGREDIENTS

1 cup cooked rice 4 cups filtered water

INSTRUCTIONS

1. Measure rice into a blender and add 4 cups of filtered water. Blend until smooth, approximately 1 minute. You may want to blend again for ultra smooth consistency. Store in the refrigerator and enjoy cold; shake before using.

NOTESFor two cups: ½ cup rice, 2 cups waterFor one cup: ¼ cup rice, 1 cup hot water

DAIRY ALTERNATIVE: HOMEMADE PEANUT MILK

 

Serves: 1 quart

INGREDIENTS

1 cup peanuts 4 cups filtered water, plus more for soaking

INSTRUCTIONS

1. Measure peanuts into a container and cover with filtered water. Allow to soak overnight. This softens the nut and makes it easier to blend, leaving less particles of nut in the finished milk (plus you get some of the benefits of soaking nuts too!).

2. Drain nuts and place in a blender. Add 4 cups of filtered water and blend until smooth, approximately 1 minute. Store in the refrigerator and enjoy cold.

NOTESFor two cups: ½ cup peanuts, 2 cups water For one cup: ¼ cup peanuts, 1 cup water

DAIRY ALTERNATIVE: HOMEMADE COCONUT MILK

 

Homemade Coconut Milk

Serves: 1 quart

INGREDIENTS

1 cup unsweetened coconut flakes* 4 cups hot water, filtered

INSTRUCTIONS

1. Measure coconut flakes and hot water into a blender. Process for 45 seconds to 1 minute and repeat.

NOTES* To use shredded coconut, use ¾ cup.For two cups: ½ cup coconut, 2 cups hot water For one cup: ¼ cup coconut, 1 cup hot water

DAIRY ALTERNATIVE: HOMEMADE HEMP MILK

 

INGREDIENTS

1 cup hemp seeds 4 cups filtered water 1 tsp vanilla extract ½ tsp cinnamon

INSTRUCTIONS

1. Combine all ingredients in a blender and process for 45 seconds to 1 minute, then repeat.2. Store in a jar, in the fridge. Shake well before using.

NOTESFor two cups: ½ cup hemp seeds, 2 cups waterFor one cup: ¼ cup hemp seeds, 1 cup hot water

The seeds themselves have a definite nutty taste  and look much like cooked quinoa, except they’re raw. 

They’re great on salads, in granola bars, and can even be made into hemp butter for those who are allergic to

nuts.  They’re also an excellent source for non-animal protein – two tablespoons offers nearly 7g of protein!

The nutritional profile is bigger than protein though.  Hemp seeds also contain magnesium, phytosterols (plant-

based, similar to cholesterol, but shown to help reduce cholesterol in humans), ascorbic acid (vitamin C), beta-

carotene (half of vitamin A that provides the orange color in carrots and pumpkins), calcium, fiber, iron,

potassium, phosphorus, riboflavin (vitamin B2), niacin (vitamin B3) and thiamine (vitamin B1).

Nuts like cashews are the ideal way to consume monounsaturated fats  – the ones that help with glucose and insulin levels and keep our cholesterol in check.  They’re also a source of several micro-nutrients  like copper (helps the body to use iron, eliminates free radicals, helps in the development of bone and connective tissue, and the production of the skin and hair pigment called melanin) and magnesium (vital for bones, also regulate nerves and muscle tone).  It also has manganese, phosphorus and a little bit of tryptophan.

DAIRY ALTERNATIVE: HOMEMADE CASHEW MILK

 Homemade Cashew Milk

Recipe type: Beverage

INGREDIENTS

1 cup cashews 4 cups filtered water, plus more for soaking

INSTRUCTIONS

1. Measure cashews into a container and cover with filtered water. Allow to soak for 6-8 hours. This softens the nut and makes it easier to blend, leaving less particles of nut in the finished milk (plus you get some of the benefits of soaking nuts too!).

2. Note: Most commercial cashews are not raw, and do not contain the beneficial enzymes that protect the nut. In turn, soaking for longer than 8 hours may cause the nut to be bitter, resulting in bitter milk. You don't need to blend right away, but at least strain from the water no later than the 8 hour mark.

3. Drain nuts and place in a blender. Add 4 cups of filtered water and blend until smooth, approximately 1 minute. Store in the refrigerator and enjoy cold.

NOTESFor two cups: ½ cup cashews, 2 cups waterFor one cup: ¼ cup cashews, 1 cup hot water

almond milk is now the #1 preferred alternative to non-dairy milks.

Coconut milk contained synthetic vitamins, minerals and carrageenan.  Oh, and it’sEXTREMELY

expensive.

Hemp milk contained synthetic vitamins, minerals and carrageenan.  Although less than coconut milk,

it’s still too rich for my blood.

Cashew milk likely has unhealthy canola oil added to help with the consistency, in additional to

synthetic vitamins and minerals.  It costs more than hemp milk too, so it’s definitely not a frugal option.

Rice milk, like the others, contains synthetic vitamins and minerals too.  It may contains lots of sugar

as well, and the price is marked up nearly 300%.

Peanut milk isn’t widely available on the commercial market, which is probably a good thing.   If you do

find a container on the shelf, be wary:  it appears that peanut milk is mainly produced in China (which

doesn’t have the same standards as the U.S. and isn’t inspected well (if at all) upon import).

Do you see the pattern here?

fake, synthetic vitamins (which our bodies don’t recognize nor know how to process)

carrageenan (a known toxin that causes inflammation in the body)

unnecessary additives (oils, sweeteners)

HOMEMADE ALMOND MILK

 

INGREDIENTS

1 cup almonds 4 cups filtered water, plus more for soaking

INSTRUCTIONS

1. Measure almonds into a container and cover with filtered water. Allow to soak overnight. This softens the nut considerably and makes it easier to blend, leaving less particles of nut in the finished milk (plus you get some of the benefits of soaking nuts too!).

2. Drain nuts and place in a blender. Add 4 cups of filtered water and blend until smooth, approximately 1 minute. A second blend may be necessary, since almonds are a tough nut and are hard to completely grind. Store in the refrigerator and enjoy cold.

NOTESFor two cups: ½ cup almonds, 2 cups waterFor one cup: ¼ cup almonds, 1 cup water

ALTERNATIVES FOR BUTTER

How To Make Homemade Almond Butter

Author: Detoxinista.comPrep time:  30 minsTotal time:  30 minsServes: 1.5 cups 

A creamy almond butter that's more affordable than the store-bought versions!

Ingredients

3 cups almonds

Instructions

1. Place the almonds in a food processor fitted with an "S" blade. Secure the lid and allow to process for 20-30 minutes, stopping and scraping down the sides as needed throughout the process.

2. The almond butter is ready with the oils have released and the resulting butter is very smooth and creamy-- this takes more time than you'd expect, so be patient!

3. Transfer the almond butter to a sealed glass jar, and store in the fridge for best shelf life.

Almond butter and peanut butter occupy similar niches in a healthy diet. Peanut butter can generally substitute for almond butter in recipes, and vice versa, and both nut butters share nutritional similarities. For example, they both provide a source of dietary fiber, and the U.S. Department of Agriculture considers a tablespoon of either nut butter as 1 ounce equivalent of protein -- the same as 1 ounce of meat. However, almond and peanut butter also have some nutritional differences, and almond butter offers some health advantages of peanut butter due to its vitamin and mineral content.

SUBSTITUITE FOR SUGAR Stevia is a sugar substitute. It is made from the stevia herb, a plant that is native to northeast Paraguay and a member of the chrysanthemum family. Stevia is currently grown in many places including Brazil, Japan, China, India, Mexico and Colombia. Stevia has been consumed in other countries outside the United States for decades. Stevia is 30 times sweeter than sugar in its unprocessed form and 250-300 times sweeter once it has been purified. Products made from Stevia include the brand names Sweetleaf and Truvia and they contain zero calories. Truvia offers a conversion chart on its Web site for cooking and baking purposes. For example, 3/4 teaspoon of Truvia = 2 teaspoons of sugar.

The World Health Organization and the US Food and Drug Administration have deemed purified Stevia products safe in moderate amounts. The FDA has not approved whole leaf or crude stevia as food additives because of concerns about possible health effects. In particular, the FDA has concerns about the effects of Stevia on blood sugar control, the kidneys, and the cardiovascular and reproductive systems. 

Stevia is now added to many beverages manufactured by the Coca-Cola company. Stevia is used in gum, yogurt, pickles, dried seafood, condiments, fish, meat, vegetables and confectionaries.

One benefit of Stevia use is that fewer calories are consumed, so it could be helpful in a weight loss plan. 

In regard to your episodes of feeling weak and shaky, it is always a good idea to eat every 3-5 hours and include lean protein in meals and snacks. This ensures that our body gets the fuel it needs to control our blood sugars and appetite and keep us energized.