There was a time when the only milk you’d find on the supermarket shelf was cow’s milk. Today, however, there is a dizzying array of alternative milks… Here’s what you need to know about five of the most popular. 

Almond Milk 

Almond milk is a popular plant-based alternative to cow’s milk, favoured by those with lactose-intolerance or dairy allergies. It is naturally low in calories and contains no cholesterol or saturated fat. Almond milk is also rich in vitamin E, an antioxidant that helps protect cells from damage, and provides a creamy texture that works well in smoothies, cereal, tea or coffee.  

Soya Milk 

Another popular lactose-free option, this is made from soybeans and water. Rich in high-quality protein, soybean milk is an excellent choice for vegetarians and vegans. Soy milk also contains phytoestrogens, plant compounds that may help reduce the risk of certain cancers and improve heart health. Additionally, it is often fortified with calcium and vitamin D to support bone health. The flavour is slightly beany, but also creamy and mild – a palatable cow’s milk substitute.  

Coconut Milk 

The richest and creamiest of the dairy-free options, this milk is made from the flesh of mature coconuts. It is high in medium-chain triglycerides (MCTs), a type of fat that may help boost metabolism and promote weight loss. Coconut milk also contains lauric acid, a fatty acid with antimicrobial properties that support immune function. However, it is higher in calories and saturated fat compared to other plant-based milks, so moderation is key. It also has a decidedly coconutty flavour, which may not always be desirable, but coconut cream is a great substitute for dairy cream in desserts. 

Also read: Date-sweetened chai with coconut milk

Oat Milk 

Oat milk is the new kid on the plant-milk block, with a creamy, slightly toasty sweet-and-mild flavour. Compared to other plant-based options, oat milk is higher in protein and fibre, which aids in digestion and promotes feelings of fullness. Plus, it contains beta-glucans, a type of soluble fibre that may help lower cholesterol levels and improve heart health. 

Goat Milk 

Goat milk might seem strange to some of us, but an estimated three quarters of the world consume it. According to a recent study, compared to cow milk proteins, goat milk proteins contain higher levels of important amino acids such as tryptophan and cysteine, while maintaining similar nutritional levels, and are also more digestible. Goat milk also has anti‐inflammatory and antioxidant effects, as well as antimicrobial and anticancer properties.  

What does it taste like? Many find the taste similar to cow’s milk, though some report that it is more flavourful: saltier, earthier, sweeter and even ‘grassy’. Try it for yourself! 

Also read: Butternut and goat’s milk cheese pasta

Words: Robyn MacLarty

Photography: Pexels

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When yet another customer in front of you in the queue orders a cappuccino with almond milk instead of regular cow’s milk, can you not also but wonder how the trend for milk alternatives has become so popular? And should you also be drinking them?

By Jana du Plessis

Daily dose of vitamin D (and other nutrients)
Cow’s milk is a good source of vitamin D and calcium, both of which contribute to bone growth and development. Potassium, the nutrient bananas are known for, can be linked to a reduction in blood pressure and ultimately leads to a healthier heart. B-vitamins provide energy, and protein forms the building blocks for your muscles. Combine all of these nutrients in a glass of creamy milk and you have yourself a well-balanced, low-sugar drink to sip on. Still, there must a reason why some would pass this up…

What’s wrong with cow milk, you ask?
One of the great arguments against cow’s milk is the sugar, called lactose, it contains. Lactose have become a common source of food-intolerance due to many people lacking enough of the enzyme lactase, which breaks lactose down. As a result, the milk’s sugars are left behind in the small intestine, leading to fermentation and uncomfortable symptoms such as bloating and gas. Aside from those steering clear of cow’s milk due to a vegan or animal-free diet, a sensitivity to milk necessitates a change in dairy consumption.

Still going nuts for milk
Of course no-one can imagine their morning cuppa without a spash of liquid white gold (not to mention that after-dinner cozy hot chocolate). So, the quest for milk substitutions was launched in full force and the findings did not disappoint. Besides soy milk, which has been around for many years already, nut and seed milks are proving to be a delicious way to add some creamy deliciousness to a flavoured drink. A simple blend of water and nuts or seeds is strained to produce a milky liquid that very much resembles the real McCoy.

The nutritional difference
Nut, seed and soya milks prove to be the better choice for those suffering from lactose intolerance, but for others it’s important to note that they do not contain the same nutritional value as the cow’s variety. On the one hand, nut and seed milks generally have a much lower protein and calcium content. While on the other hand, these milk alternatives have no cholesterol or saturated fats as cow’s milk has. Always first consider your personal nutritional needs, and if subbing regular milk with nut milks will benefit your health before removing a food item with potential nutritional benefits.

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