Food Lactose Intolerance Vegan

5 Dairy-Free & Vegan Milks Other Than Soy

If you are burping, farting, feeling bloated or nauseous every time you have dairy, you may be suffering from lactose intolerance.

Humans are the only mammals that continue to drink milk after they finish breastfeeding as babies.  According to a May 2002 article in the American Family Physician, up to 100 percent of Asians and Native Americans, 60 to 80 percent of blacks and 50 to 80 percent of Latinos have lactose intolerance. 

Lactose intolerance is only one of the reasons in the long list of why you should not consume dairy. Cardiovascular diseases, obesity, digestive disorders are also associated with dairy. Additionally, the dairy industry has become notorious for its cruel practices on farm animals, a popular reason for people turning vegan. Dairy is also one of the most greenhouse gas–intensive foods you can add to your shopping cart. So whatever your reason is, ditching dairy will help you, the animals and the planet!

A popular replacement for cow milk is soy. It has its own pros and cons. While it has many health benefits like help in menopause and fertility, it may have estrogen mimicking properties.

Here are 5 kinds of milk you can consume without worry.

1. Coconut Milk

Derived from the flesh of coconut, coconut milk is a staple in East-Asian cuisine. You will find plenty of delicious savoury and sweet preparations like the Thai Curry and Coconut Macaroons. Coconut coffee is a unique concoction. It goes really well as a yoghurt, in smoothies, soups, oatmeal and curries.

2. Almond Milk

Almond milk is well-known around the Mediterranean world was popular in medieval times because it was suitable for consumption during Lent and other periods of religious abstinence when animal products were forbidden. Almond milk is lower in calories than other milks, as long as it is unsweetened. It’s also free of saturated fat, a good source of vitamin A and can be fortified to be a good source of calcium and vitamin D.

3. Rice Milk

Rice milk is the most hypoallergenic of all milk products. People with lactose intolerance cannot have dairy, and those with soy or nuts allergies cannot drink soy or almond milk. Rice milk offers balanced nutrition for those who are not able to tolerate other milk alternatives. It also has no saturated fat or cholesterol and is high in vitamin B.

4. Soy Milk

Soy milk is the most popular substitute to dairy. It helps lower levels of LDL, or bad cholesterol. Each cup provides 7 grams of protein. Drinking soy milk also helps boost your calcium and iron. Soy milk also helps you consume B-complex vitamins and serves as an especially rich source of riboflavin, or vitamin B2, and vitamin B12. Getting enough vitamin B12 in your diet helps your cells produce DNA, aids in red blood cell function and also keep your nerves healthy.

5. Oats Milk

Oat milk is a popular dairy-free, vegan-friendly milk substitute. Naturally, oat milk isn’t as nutritious as whole oats. As a result, it’s often enriched with nutrients — including calcium, potassium, iron, and vitamins A D B vitamins, such as riboflavin (B2) and vitamin B12. It is high in beta-glucans — a soluble fiber with heart health benefits. Beta-glucans form a gel-like substance inside your gut, which can bind to cholesterol and reduce its absorption.

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