Top 3 Alternative Milk Options

The top three dairy products that are often substituted for cow’s milk in recipes are soy milk, almond milk and rice milk. Many top chefs and food writers have lauded the versatility of soy milk as an excellent alternative. However, do you know what else is good for you? Let’s take a look at some of the other healthy and great choices of healthy dairy per serving:

Great Alternative Milk Options

Soy milk and almond milk are both low-fat options. In fact, they are two of the healthiest dairy choices available to the average American diet today. Soy milk is an excellent choice for vegetarians and can be used in the same way that cheese is used in many meat-free dishes. Soy milk is also a very economical choice, as it is often much less expensive than cow’s milk, even when purchased in the store at a higher-than-normal price. The top authors wrote that the natural phytoestrogens found in soy milk may contribute to the prevention and reduction of menopausal symptoms such as hot flashes, night sweats, and mood swings.

Soy Milk

Food on a table

An interesting factoid about soy milk is that it is fortified with iron, calcium and other vitamins and minerals, which is why some dietitians suggest that replacing cow’s milk with it could help lower blood pressure and cholesterol levels. The protein found in it is also an excellent source of amino acids. It has more than double the protein content of most other types of milk, as well as high dietary fiber. It is also said to be a good alternative if you are lactose intolerant, as it contains less than 1% lactose. Even if your intolerance is so severe that regular cow’s milk is out of the question, adding soy milk to a recipe can help you enjoy all the benefits of regular cow’s milk without having to endure the side effects.

Rice Milk

Rice milk is another very popular option that health gurus and dietitians recommend daily consumption. It is fortified with vitamin E and is full of antioxidants like Vitamin A, Vitamin D, and Vitamin C. You can get a single serving of this type of dairy per day, although a larger quantity can be enjoyed as an addition to smoothies, ice cream, or a number of other recipes. For example, it can replace part of your yogurt in a cream cheese recipe, and it can even be added whole into a meal. It is full of proteins and carbohydrates, and should be a part of any diet that is focused on keeping cholesterol at healthy levels.


Almonds are another very popular option for alternative milk. They are full of protein and have many vitamins and antioxidants. They are often used in baking recipes or as a topping for cereal. In addition, they are an excellent source of fiber, which can help to eliminate intestinal bloating and gas.

For lactose intolerant people, switching to soy may be the best option. However, you must carefully research the different soy options, such as tofu, miso, tempeh, and so on. Soy itself is a great source of protein and nutrients, but it also contains some of the highest concentrations of fat and sodium on the market. While you may not notice a drastic change in your diet immediately, over time you may see significant results. As with almonds and yogurt, there is a wide variety of soy choices to choose from.

Milk substitutes can also come from other sources besides cows’ milk. Whey and rice are two examples of common alternatives that you might not have considered before. However, each has their own benefits and disadvantages. For example, both rice and whey are made from whey, which is a by-product of the milk making process. Therefore, the overall quality and nutritional value of the final product will vary depending upon the type of milk you buy.

Last Words

The last of our list of diet alternatives is soy. It is widely recognized as one of the healthiest foods available, and it is available in a variety of forms. Soy is usually derived from soybeans, and sometimes from corn as well. Soy milk has low levels of fat and cholesterol, and because it contains little or no lactose, it is a good option for those who wish to minimize or eliminate dairy from their diets.

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