Alternatives to Cow Milk

Its common practice to wake up in the morning, enjoy a bowl of cereal for breakfast. The only problem is you cannot have cereal without milk.  Milk is also commonly used in baked goods, cooking and desserts. Milk also provides us with certain vitamins and minerals. The following substitutes are discussed to help you substitute milk in one’s diet without losing essential nutrients and still enjoy your favorite delicacies:

Soy Milk

The most common substitute for milk. Soy milk is available in a variety of flavors such as vanilla and chocolate. Soy milk is a great substitute for milk in the use of cereals, baking, pancakes and puddings. Soy milk also works well in desserts , pasta sauces, salad dressings, savory dishes, cream sauces and mashed potatoes. It is important to avoid the use of soy milk as a substitute in scrambled eggs, custards and certain soups such as tomato. Also as a cautionary measure, baked goods turn brown quickly with the use of soy milk.

Soy milk provides the minerals and vitamins found in dairy milk. Soy milk is rich in fatty acids (omega 3), proteins, fibers, calcium, iron, riboflavin and vitamin B12. The health benefits of soy milk supersedes that  of dairy milk. Soy milk promotes weight loss, zero cholesterol, prevents prostate cancer, prevents post menstrual syndromes and prevents osteoporosis, just to mention a few. One should avoid soy milk if one is allergic to soy and those suffering from breast cancer.

Rice Milk

Rice milk is commonly used by individuals that are both lactose and soy intolerant. Rice milk is a fantastic alternative in the use of baking, and provides the same delicious and scrumptious baked goods as dairy milk. Rice milk is also used in cooking, however if one is not soy intolerant it is better to use soy milk. Rice milk is great to eat with cereals, especially the flavored ones. Rice milk is a healthy alternative. It promotes weight lose and is rich in niacin, vitamin B12, vitamin A, vitamin D and iron. It is important to know that rice milk does not provide the required calcium and protein.

Coconut Milk

Coconut milk is a fantastic alternative to conventional cow’s milk. It is greatly used will in curry dishes and a substitute for baking and cooking. Coconut milk is highly nutritional. It is rich in fiber, vitamins C, E, B1, B3, B5 and B6 and contains essential minerals such as calcium, sodium, calcium, magnesium and phosphorous. Please note that coconut milk has a  higher fat content than cow’s milk and the other alternatives.

Almond Milk

Almond milk is one of the tastiest alternatives to milk work. It is also an excellent milk replacement that works well in cooking and baking.  The nutritional benefits of almond milk is endless. The benefits include weight lose, glowing skin, steady heart rate, improved sugar levels, contributes to muscle healing and is a great source of protein, iron, vitamin B, riboflavin and calcium. Babies and tree-nut allergy individuals should keep away from drinking almond milk.


Lactose Free Milk

If you one that just loves milk and do not prefer the alternatives, not all hope is lost. With modern technology, lactose free cow’s milk does exist. It provides all the nutritional benefits of conventional milk without jeopardizing the great taste of cow’s milk. It works well with cereals, baking, desserts, puddings and cooking.

11 thoughts on “Alternatives to Cow Milk

  1. Dave

    Nice site and I commend you for trying to make a difference to other peoples lives. There is one thing I wanted to add and its about Soy milk. I know a lot of people swear by it but Sot is SO bad for your body and causes a lot of issues as it is an endocrine disruptor and mimics female hormones which can cause no end of issues for people, especially males.

    Have you researched this or heard of this before, if so what are your thoughts as my brother is lactose intolerant?

    1. Uwais Post author

      Hi Dave,

      Well I have drank soy milk and am perfectly fine with it. A lot of people had problems with drinking soy milk and had the problems as you mentioned above. I have researched that some men have the problem of “developing female bodies”, like mood swings developed, hair on the hands would disappear. As I did not encounter such problems, I suggest he go for the other types. A personal preference would be almond milk – apart from being very healthy it also taste great.

      I have other posts about the taking of pills for instant and temporary treatment of lactose intolerance. As well as how to make your own lactose-free milk and how to be cured. You can find the other posts on the website.

      I hope I was of great help, thank you for you awesome comment. Happy Holidays

      Kind Regards, Uwais

  2. jo

    I’ve recently found out that I might be lactose intolerant, I’m not sure how . because my whole life I’ve been drinking milk like water. But not and not long ago I’ve been having a lot of the symptoms you mentioned in your site. Great site, easy to navigate and gives a lot of option for a person who is lactose intolerant and give me the explanation as well, would love a bit more information on certain pages, though !

    keep it up !

    1. Uwais Post author

      Hi Jo

      Thanks you for your comment. Glad this website is providing you with assistance. Please let me know on which pages you want me to improve?

      I really appreciate your comment,

  3. Paul

    I use all these milk weekly! I’m a heavy smoothie drinker, I try to have it once a day. The majority of the time I use nut milk or soy milk, it’s widely available nowadays so you can get it everywhere. I remember when I had to go to specialists shops just to get them. Great information!


  4. Red Rabbit

    I’ve recently switched to coconut milk – just to give it a try, and I absolutely love it…!

    It goes really great with cereal and coffee (which is the 2 main things I use milk for), giving it a nice coconut flavor which reminds me of a tropical place like hawaii. If you enjoy coconut I think coconut milk is seriously the way to go!

    Aside from the taste I knew it was supposed to be healthy so I’ve looked into it, and the health benefits are phenomenal! I have never tried to use it in a curry dish but that sounds like it would be amazing…I’ll have to give it a try!

    Thanks for the informational post! And some new delicious ideas :))

    1. Uwais Post author

      Coconut milk works great in curries especially Thai curries, you should definitely give it try. Watch for more great ideas and recipes with coconut milk.

    2. Heather

      I drink black coffee and love coconut oil in my coffee. Apart from the health benefits of this oil it smooths and rounds the coffee. Recently I tried my first latte made on coconut milk as regular milk sits so heavy on my stomach. I LOVED it! I found the flavour subtle so I still enjoyed my latte treat and even as I drank it I felt it was light and my stomach was doing a happy dance! Lol I too avoid soy so it’s great to see these other options appearing!

  5. Helen Vella

    Great advice, I have been lactose free for years and this is a great site for people who are struggling to find out about the alternatives. Thanks for sharing.


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