Are you looking into avoiding cow’s milk in your diet?
A few years ago, the only thing one would expect to drown his or her morning cup of coffee in was solely with whole cow’s milk. However, as days go by, cow’s milk slowly became unpopular amongst many coffee lovers in the United States.
Even though cow’s milk boasts of an impressive nutrient profile, it has slowly become unsuitable for many people due to various reasons, including:
- Lactose intolerance. Globally, an estimated 75% of the population is intolerant to the sugar found in dairy milk, called lactose.
- Restrictions in the diet. Due to health conditions, some people are advised to exclude dairy milk from their diets. Synonymously, vegans do not consume any animal product due to their ethical beliefs and perceptions.
As such, the good news is that there are many great substitutes to cow’s milk. Below are some of the best recommendations.
Mild and creamy
Soy milk works perfectly with coffee. It is made from soybeans or soy protein isolate and hence has almost similar nutrition benefits as cow’s milk – with equal protein content and about half the number of calories, carbohydrates, and fats.
It has a mild and creamy flavor that will definitely improve the taste and consistency of your coffee. However, if you are on a FODMAP (Fermentable Oligo-, Di-, Mono-saccharides And Polyols)-intolerance diet, you may consider avoiding soy milk made from soybeans and go with the one made from soy protein isolate instead.
Light, sweet, and nutty
Almond milk is the perfect option for those who love to lower the number of calories they are consuming. A cup of unsweetened almond milk only contains 2.5 grams of fat (half of cow’s milk), 1 gram of protein, and 1 to 2 grams of carbohydrates. It also contains about 30 to 35 calories per cup – less than a quarter of that found in dairy milk.
Although almond milk contains phytic acid (an anti-nutrient) and is quite low in terms of its protein content, you will love the light, sweet-nutty flavor it can bring to your cup of coffee. Nutrition-wise, it is also a natural source of vitamin E. Because of this, it still remains as one of the best and most popular dairy-milk alternatives available today.
Sweet and creamy coconut taste
Coconut milk is usually made from water mixed with the white flesh of brown coconuts. It contains a negligible amount of protein and carbohydrates and features only a third of the calorie content of dairy milk. Flavor-wise, the coconut milk can spice up any normal cup of coffee with the uniquely sweet and creamy coconut taste it boasts of.
Sweet and mild
Oat milk is easy to make at home and is one of the cheapest cow’s milk alternatives. Besides being rich in fiber and protein, this non-dairy product also features a reasonably high amount of carbohydrates and calories. Additionally, it contains beta-glucan which is strongly linked to improving cholesterol and blood sugar levels.
Oat milk is best known for its sweet, mild flavor.
Mild, sweet, and hypo-allergenic
Rice milk is the best option for coffee enthusiasts prone to allergies or are intolerant to dairy, soy, or nuts. It is made from milled brown or white rice mixed with water. Just like other dairy-free types of milk, it contains thickeners to improve its texture and taste.
Compared to cow’s milk and non-dairy milk alternatives, it has the highest level of carbohydrates. It has low fat and protein content, yet very rich in carbohydrates. However, a major drawback of rice milk is that it contains high levels of inorganic arsenic, which can be hazardous to health especially to those who consume rice as their main food source.
Flavor-wise, this hypoallergenic non-dairy milk has a naturally sweet flavor coupled with a mild taste which makes it a perfect match for your cup of coffee.
Other great alternatives to cow’s milk include the likes of Cashew milk, Macadamia milk, Hemp Milk, and Quinoa milk.
Conventionally, cow’s milk has always been considered as a common staple in many people’s coffee diets. Although it still remains quite a choice for many, times are changing real fast that many coffee enthusiasts are opting out from drinking dairy milk due to dietary restrictions, personal preferences, allergies, and intolerances.
Fortunately, as cited in the article, there are plenty of non-dairy milk alternatives that will have you covered if you are looking to avoid cow’s milk.