Whether you are vegan, lactose intolerant or just sick of cow’s milk here are a few alternatives and what to know when making the switch.

Almond

Almond milk has been the most popular replacement to cow’s milk next to soy milk. Almond milk has a creamier component and a less “nutty” flavour. Perfect in a latte or with cereal, almond milk is also a fantastic way to reduce your calories for milk components in your diet.

Almond milk is also rich in vitamin E, reducing the risk of heart attack and stroke. Keep in mind, when buying almond milk, look out for options that are fortified with calcium! Almond milk that contains calcium, combined with vitamin E is a healthy cow’s milk alternative.

Oat

High in protein and fibre, oat milk is a great (and my favourite) alternative to cow’s milk.

Protein helps us feel fuller for longer and fibre aids in digestion, making oat milk a fantastic swap for other milk options during a weight loss diet.

However, oat milk can be higher in calories. It is important when making the switch to oat milk to keep in mind your calorie consumption, especially if counting calories as part of your diet.

Coconut

Coconut milk is the smooth, creamy and sweeter alternative. Perfect for sweeter foods and an alternative to adding sugar to milk beverages.

However, coconut milk contains as much fat as cow’s milk. This means if you’re on a reduced fat diet, look out for this alternative as it could be counter-acting your efforts.

Rice

Rice milk is less creamy than the above alternatives. Rice milk has numerous vitamins and minerals making it a healthy alternative to both cow’s milk and other plant-based options.

Low in fat, rice milk can be a great milk alternative when trying to lose weight or reduce fat consumption. However, rice milk is low in protein, meaning it won’t keep us full for long like other options.

Rice milk also contains more carbohydrates, something else to look out for when managing your macros as part of your diet.

Whatever your health reasons, diet or personal preference there is a milk option out there for most.