Cow’s milk is a widely popular choice for daily dairy consumption, but its not the only choice.

Below are 5 dairy-free milk options to try next time you are grocery shopping. 

Almond Milk

Almond milk is a good source of vitamin E, which is important for immune health and healthy blood vessels.

Health Benefits: Lactose free, gluten free, high in antioxidants, low in fat, low in kilojoules and high in monounsaturated fats helps to reduce belly fat.

Taste: watery and nutty.

Ideal for: breakfast muesli, smoothies, hot drinks, middle eastern cooking

Best Suited for: Vegans, Dieters, Keto lifestyle

Not suited: for people with tree nut allergies

Coconut Milk

Coconut milk is a delicious opaque, milky white liquid that is extracted from the grated pulp of coconuts. 

A great source of natural ‘good’ fats as well as rich in electrolytes such as potassium, magnesium and phosphorous which are important for a healthy heart, normal nerve, and muscle function.

Taste: sweet and creamy. 

Ideal for: curries, smoothies, milkshakes, and desserts.

Health Benefits: Lactose free, Gluten free, high in antioxidants, electrolyte balance, prevents heart disease, strengthens immune system, healthy hair and skin. 

Best Suited for: Vegans, anyone who is lactose intolerant, Keto lifestyle

Not suited: for people with tree nut allergies

Quinoa Milk

Quinoa milk is a lesser-known plant-based milk option, can be difficult to find but worth the search if you are after a diet-friendly dairy alternative.

Rich in magnesium, phosphorous, potassium, iron, fiber and vitamin E and contains all nine essential amino acids, making it a complete protein.

Taste: creamy and slightly nutty.

Ideal for: porridge, coffee and smoothies.

Health Benefits: low glycemic index, immune boosting, lowers blood pressure, reduces inflammation

Best Suited for: Dieters or those who don’t like the taste of nut milk.

Not suited: for people with allergies to grains, for people on keto diet because it is high in carbs

Rice Milk

Rice milk is made from ground brown rice and water, making it popular for people who can’t eat dairy, nuts or soy as it’s the least allergenic of milk alternatives.

Taste: watery and mildly sweet

Ideal for: cereal, smoothies

Health Benefits: enhances the immune system, protects your skin from premature aging due to sun damage. Rich source of vitamin D, magnesium, calcium and iron. Promotes bone density. Enhances your digestive health.

Best Suited for: for anyone who is lactose intolerant or allergic to dairy or nuts, keto lifestyle

Not suited: for people with allergies to grains

Warning: High in carbohydrates, so is the least desirable choice for people with diabetes or anyone wanting to lose weight.

Soy Milk

Similar protein and carb levels to dairy milks, soy milk contains all the essential amino acids, which are crucial for promoting healthy cells in the body.

Taste: mild soy bean flavour with skin milk consistency 

Ideal for: substitute in tea and coffee

Health Benefits: supports healthy muscles, improves cholesterol levels, reduces high blood pressure, fight inflammation, supports weight loss/maintenance 

Best Suited for: for anyone who is lactose intolerant or allergic to dairy or nuts, keto lifestyle

Not suited: for anyone with a soy allergy, for people who have an intolerance to cow’s milk, people with stomach or intestinal problems, people with gout

Warning: Soy milk may alter thyroid function in people who are deficient in iodine.