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Need to avoid cow’s milk? Find out the best alternatives to suit those on a nut-free diet.
Many people opt out of dairy or reduce their consumption for a number of reasons. A whopping 75% of people worldwide have an intolerance to the natural sugar found in it; lactose, often causing uncomfortable symptoms like bloating, gas or an urgent trip to the loo. And further, dairy is one of the most common food allergens out there with up to 6% of children having an immune based sensitivity to the proteins found in it. Others still may require or prefer alternatives due to a vegan lifestyle, cholesterol levels, ethical reasons or general FODMAP sensitivity.
Despite such common issues, dairy continues to be a very common food staple in almost every country in the world, as it contains a balanced mixture of complete proteins, vitamins and minerals that contribute to a healthy diet. Found in ice creams, cheeses, beverages, as well as less obvious food sources such as processed meats, pastries, and alcohol, dairy is pervasive in our culture of food due to both its versatility, availability and health benefits. So for those who cannot tolerate it, it can be a challenge to find alternatives which rival the nutrition profile of whole cow’s milk.
Cows milk and dairy proteins can be found in unlikely places, such as the manufacturing of alcohol, flavorings and to bulk up processed meats. Always read the label carefully to be sure.
Many non-dairy milks are made from nuts* and plants are well available at supermarkets, but since nuts are also considered one of the top food allergens we’ve compiled a list of our favorite nut-free dairy alternatives that we highly recommend you try out if you’re looking to find that perfect sip that suits your specific diet and lifestyle. We also recommend you read the labels for additives, fortification, sugar and sodium content and for your specific allergens and sensitivities.
This list has been compiled in order of general population toleration and nutrition, but remember, everyone is different!
*Note that we have still included coconut as it is not strictly considered a nut (it can also be classified as a seed or fruit). Also remember that if you choose to make your own versions of these milks they may not contain the same amounts of vitamins and minerals as shop bought options which are often fortified. And for infants, milk substitutes should never replace breast milk.
Note: Always check the ingredients for your specific allergens – not all products may be suitable for you.
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1. Pea Protein Milk
Topping our list is pea protein milk. Made from dried yellow split peas, it is high in healthy proteins that will keep you feeling fuller, as well as fiber and iron, and often fortified with vitamins A, D, Calcium, potassium and phosphate. The flavor is mild and the texture is creamy and rich making for a fantastic alternative to cow’s milk that well resembles the original.
Since it is often made from isolating the protein from peas it contains little to no fiber or fermentable sugars which means it is usually suitable for those who are on a low FODMAP diet.
One of the few negatives for consuming pea protein milk is that for those with legume allergy such as peanuts or lentils, there is a very small chance of cross-sensitivity, but thankfully this is very rare.
In one cup of unsweetened pea protein milk you will find:
- Calories: 70
- Fat: 4.5 g
- Carbohydrates: 2 g
- Fiber: 0 g
- Protein: 8 g
2. Rice Milk
Rice milk is a sweeter option which is well tolerated by most, made from milled rice and water. The reason this option is so high on our list is because it is generally considered the least likely of all milk products to cause allergies and is FODMAP friendly. If you need a quick and safe alternative this option is easy to find in most shops. It is a natural source of B vitamins and magnesium and is often fortified with calcium, vitamin D and vitamin A for additional benefits and the high carbohydrates make it a great energizing option.
Unfortunately rice milk isn’t perfect. Rice lacks protein and has been shown to contain levels of inorganic arsenic, so it’s not recommended that you rely solely on this option, especially for infants, children and pregnant women. It is also high in carbohydrates and natural sugars making it a less desirable choice for those with diabetes.
In one cup of rice milk you will find:
- Calories: 125
- Fat: 3g
- Sugar: 10 g
- Carbohydrates: 23 g
- Fiber: 0 g
- Protein: 0.7 g
3. Oat Milk
Oat milk has an agreeable, mild creamy and sweet flavor which makes it a great choice for having even on it’s own. It naturally contains vitamin B2 and is also commonly fortified with other vitamins.
The high soluble fiber and beta-glucan found in oat milk can help with feeling full and lowering blood sugar, as well as reduce cholesterol absorption in the body- so this milk is a great option for heart health and those with diabetes.
Oat milk is not suitable for those with gluten intolerance or celiac disease, and may not be suitable with all people on a low FODMAP diet because it may also be manufactured with guar gum, so be sure to check the ingredients!
In one cup of oat milk you will find:
- Calories: 120
- Fat: 2.5 g
- Sugar: 7 g
- Carbohydrates: 16 g
- Fiber: 2 g
- Protein: 4 g
4. Flax Seed Milk
At only 25 calories per cup, Flax seed milk is our lowest calorie milk choice on the list, as well as one of the lowest in fat- making it perfect for those on a weight loss diet. As it is also naturally rich in omega-3 fatty acids this option is also great for vegans and people who don’t or can’t eat seafood.
Often fortified with Vitamins A, B12, D and calcium, is suitable for Low FODMAP diets.
Unfortunately this option may be difficult to find in your grocery shop and contains no protein or fiber at all, making it less nutritious than some other options. Even so, it boasts a more creamy consistency than some other alternatives, so if you don’t mind shopping around or making your own you might like to give it a try.
In one cup of flax seed milk you will find:
- Calories: 25
- Fat: 2.5 g
- Carbohydrates: 1 g
- Fiber: 0 g
- Protein: 0 g
5. Soy Milk
Perhaps the most well known and oldest manufactured dairy alternative is soy milk. The flavor is mild, creamy and slightly sweet, much like the real thing. Unlike a lot of other plant based milks, soy has the advantage of containing a good composition of high-quality proteins which provide essential amino acids, so it’s a great option for vegetarians and vegans.
Unfortunately, soy intolerance and allergies are fairly common so take care with introducing this milk in sensitive individuals. Soy has also become controversial as it contains isoflavones which can potentially affect estrogen receptors and the function of hormones, but there is no clear evidence that soy milk is harmful in moderation.
For those who have to look out for FODMAPs, not all soy milk is made equal. Soy milk made from soybeans is not considered low FODMAP, while soy milk made from soy protein isolate may be tolerated well but be harder to come by, and is often produced from GMO crops.
In one cup of soy milk you will find:
- Calories: 131
- Fat: 4.3 g
- Sugar: 1 g
- Carbohydrates: 15 g
- Fiber: 1.5 g
- Protein: 8 g
6. Hemp Milk
Hemp milk is an environmentally friendly option which requires little water to grow and no pesticides . It’s also a good source of polyunsaturated fats including omega-3 (providing 50% of your daily recommendation) which is known to help lower cholesterol and promote healthy heart and brain function.
Lower in calories and protein compared to cow’s milk, it may be an option for those on a weight loss diet. Hemp milk has a distinctive flavor described as a mixture between sunflower seed and pine nuts- this may not be everyone’s cup of tea but store bought options may mask this taste with additional ingredients- watch out for any nasties.
In one cup of hemp milk you will find:
- Calories: 70
- Fat: 8g
- Sugar: 0 g
- Carbohydrates: 9g
- Fiber: 0.5 g
- Protein: 2g
7. Coconut Milk (and cream)
Coconut has had it’s spotlight recently due to its versatile nature. It is made by grating the meat of the coconut and pressing it to extract the liquid, adjusting fat content as necessary. Regular canned coconut cream includes a higher fat content making it a very useful alternative to normal cream, though it may have a rich and distinct flavor- it can make for a great replacement for making dairy free curries, ice creams, mousses, yogurts and even cheese.
Coconut milk is also a creamy alternative for milk, containing a higher amount of saturated fats compared to cow’s milk. Often fortified with calcium, Vitamin A, B12 and vitamin D, it is a high calorie food but it does not naturally have high levels of nutrients.
Sugars, additives, as well as gums and gels may be added as emulsifiers to stop the fat from separating, so watch out for these if you have certain allergies. This option may be tolerated for those on a Low FODMAP diet in lower amounts, but proceed with caution as some brands contain guar gum or may upset your stomach if you have IBS due to the high fat content which may strengthen intestinal contractions.
Despite that coconut may be considered a nut, it has been included on this list as the majority of those with nut allergies can still tolerate coconut.
In one cup of coconut milk you will find:
- Calories: 70
- Fat: 4.5 g
- Sugar: 7 g
- Carbohydrates: 13g
- Fiber: 5 g
- Protein: 1 g
8. Quinoa Milk
With a slightly sweet and nutty flavor, quinoa milk works well in porridges and baking. It is a less common milk, but its nutrition profile is fairly well balanced, naturally including 2 grams of high-quality protein per cup, making it a food option for vegetarians and vegans. In 250ml servings, quinoa milk is also considered low FODMAP.
Quinoa is a very nutritious grain often considered to be a superfood, but this milk features at the bottom of our list as it is more expensive and difficult to find.
In one cup of quinoa milk you will find:
- Calories: 70
- Fat: 1 g
- Sugar: 5 g
- Carbohydrates: 12 g
- Fiber: 1.5 g
- Protein: 2 g
Other Dairy Alternatives
Milk can be made from almost any seed, nut or grain so there is plenty of room for experimentation within your particular needs. Less common plant based options we haven’t yet mentioned include:
- Sesame Milk
- Chia Milk
- Sunflower Milk
- Pumpkin seed Milk
- Brown Rice Milk
- Buckwheat Milk
- Chufa Milk
- Teff Milk
- Amaranth Milk
Nut based milks:
- Almond Milk
- Hazelnut Milk
- Cashew Milk
- Pistachio Milk
- Pecan Milk
- Peanut Milk
- Walnut Milk
Final Note
Unfortunately, the rise of allergies, sensitivities, and the changes in our environment means that the need for dairy alternatives is not just some bandwagon to be jumped on. It is a legitimate issue many people are facing today, and we hope this compilation can support your needs. While many people who can tolerate cows milk may not understand this need for these alternatives, they are all perfectly valid options for those of us who require them and we encourage everyone to get experimental and try something new! The more we all buy alternative milks, the more options will continue to become available.
What’s your favorite milk alternative? Let us know in the comments!
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