It is also one of the few plant-based sources of high-quality “complete” protein, which provides all the essential amino acids. There are several reasons you might be looking for an alternative, including: The good news is that there are many nondairy options available if you want or need to avoid cow’s milk. For this reason, it is slightly more expensive than other nondairy milks and can be a little harder to find on supermarket shelves. Whole cow’s milk (3.25% milkfat) and whole, pasteurized goat’s milk fortified with vitamin D and folic acid are the only suitable milks or milk alternatives for children less than two years old. It can be used in cooking in the same way as cow’s milk, and tastes great with cereal or in smoothies. Compared to cow’s milk, it contains less than a quarter of the calories and less than half the fat. Whole milk. It is one of the lowest-calorie nondairy milks available and is a great option for those wanting or needing to lower the number of calories they’re consuming. Although it is suitable for adults, rice milk's low protein content makes it an unsuitable milk substitute for children younger than 5 years. For most people, drinking rice milk should not be a cause for concern. The US Food and Drug Administration (FDA) recommends that people consume rice as part of a balanced diet that includes a variety of grains. One cup (240 ml) contains 50–55 calories, 4.5–5 grams of fat, 1–5 grams of protein and 1 gram of carbohydrates (45, 46). Cow’s milk is considered a staple in many people’s diets. Fortunately, there are many great alternatives available, including the nine in this list. It also contains significantly less fat and protein. A complete goat milk and cheese macaroni, will still taste similar to whole cow’s milk and cheese. You can pretty much make your own sweetened condensed by using whole milk and reducing it down to a thick consistency. Nevertheless, manufacturers often add extra ingredients such as gums, oils and salt to produce a desirable taste and texture. For a variety of reasons, you may find yourself needing a replacement for sour cream. Quinoa milk is made from water and quinoa, an edible seed that is commonly prepared and consumed as a grain. Oat milk is naturally sweet and mild in flavor. Quinoa milk is a good plant-based source of complete protein for vegetarians and vegans. They are also richer in vitamins due to fortification. Many brands exclude lactose but include casein (a dairy protein) in their rice and soy milks. But this liquid extract from soybeans can also have a beanlike or even chalky taste that can be off-putting to some. In professional bakeries, whole milk is the standard for baked goods and most recipes for home bakers – unless otherwise specified – tend to assume that you will be using whole milk. It’s also super versatile. Soy milk is a nondairy classic and it packs a punch with its high protein content. If you are not into dairy (or if you’re a vegetarian, vegan, or have lactose intolerance) many non-dairy milks can be substituted for dairy milk with small differences in … Most people think that evaporated milk tastes slightly different than regular milk. Fortunately, if you’re looking to avoid cow’s milk, there are plenty of nondairy alternatives available. Some brands use highly processed soy protein isolate to achieve this, while others use whole soybeans. This food is high in protein, minerals, and vitamins, particularly vitamin D and Calcium. If not specified, you can almost always substitute 2% fat milk for whole milk in most recipes to help reduce the fat and cholesterol in a dish. For this reason, it may not be the best option for people with diabetes. This is the same species used to make the drug cannabis, also known as marijuana. What’s more, almond milk is a natural source of vitamin E, a group of antioxidants that help protect the body from disease-causing substances known as free radicals. Comparing Milks: Almond, Dairy, Soy, Rice, and Coconut, 6 Dairy Foods That Are Naturally Low in Lactose, Lactose Intolerance 101 — Causes, Symptoms and Treatment, Nondairy Substitutes for 7 Common Dairy Products, 9 Science-Based Health Benefits of Almond Milk. Hemp milk contains a similar amount of fat to cow’s milk, but around half the calories and protein. Coconut milk beverage (as opposed to coconut milk from a can or coconut water) is made by blending coconut cream with water for a delightful though faint taste of coconut. On the other hand, soy has become one of the world’s most controversial foods, and people are often concerned over its effects in the body. 1. It’s also more acidic than regular milk helping baked goods rise and adding fluffiness to them. You can use it as you would cream in sauces, soups and baked goods. This helps lower cholesterol levels, particularly LDL cholesterol, the type associated with an increased risk of heart disease (29, 30, 31). In terms of nutrition, soy milk is a close nondairy substitute for cow’s milk. This may somewhat decrease your body’s absorption of these nutrients from almond milk (18, 19). However, in certain recipes, this slight difference won’t get detected – the result will have a dairy flavor anyway. One cup (240 ml) of unsweetened hemp milk contains 60–80 calories, 4.5–8 grams … © 2005-2021 Healthline Media a Red Ventures Company. It is a good option for vegans and vegetarians, since one glass provides 2–3 grams of high quality, complete protein, with all the essential amino acids. As with other nondairy milks, it often contains thickeners to improve texture and taste. 1 cup of heavy cream substitutes 1 cup of whole milk. However, with a small adjustment – as long as you don’t mind the extra fat- you can get close to that nice mouthfeel of whole milk. Whisk until smooth. To use it as a milk substitute, simply add water. It adds more richness to dishes that call for whole milk and slightly lightens recipes that require heavy cream. It’s fairly new to the market, and most brands are made in Australia using Australian macadamias. Old-fashioned cows milk, for example, is loaded with calcium and vitamins A and D, which are all good for your heart and overall health. Healthline Media does not provide medical advice, diagnosis, or treatment. To replace 1 cup of whole milk, dilute 1/3 cup powdered milk into 1 cup of water. Shutterstock Pros. We'll tell you what subs work the best. Unlike marijuana, hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the chemical responsible for marijuana’s mind-altering effects (51). Cooking without dairy ingredients can be tricky. Macadamia milk is made mostly of water and about 3% macadamia nuts. Oat milk contains a similar number of calories to cow’s milk, up to double the number of carbohydrates and about half the amount of protein and fat. Evaporated milk is often used in place of heavy cream to add richness and body without the added fat. You can easily replace whole milk with low-calorie milk such as skimmed, 1%, or 2% fat in a variety of baking recipes including cakes, biscuits, bechamel, potato gratin, lasagna bolognese, mac-and-cheese, you name it. They both have lower saturated fat -a risk factor for heart disease- and the same amount of protein as whole milk. Solely relying on rice and rice products is not advised, especially for infants, toddlers and pregnant women (42). Luckily, with this roster of delicious dinner ideas, your family won’t miss the milk. The low carbohydrate content also makes it a suitable option for people with diabetes or those looking to reduce their carb intake. Rice milk contains a similar number of calories to cow’s milk, but almost double the carbohydrates. It has a fairly well-balanced nutrition profile compared to other nondairy milks. It works best poured onto cereal and in warm porridge. But what do the newer types of milk mean for your heart health if you have high cholesterol? 7-Grain milk: This is a blend of whole grains that are mixed together with water and results in a mill substitute that is high in vitamins and minerals and has a nice, slightly sweet, slightly grainy flavor. If the mixture starts to seize up or clump, heat gently in the bowl set over, not in, a pot of simmering water. For years, these whole milk substitutes have been popular with vegans and lactose-intolerant individuals . However, much of this research is based on poor-quality evidence and there is very little research on the effects of coconut milk specifically. One cup (240 ml) contains 140–170 calories, 4.5–5 grams of fat, 2.5–5 grams of protein and 19–29 grams of carbohydrates (27, 28). The kinds of dairy milk involved included whole milk, skim milk, 2% milk, or — possibly the worst of all — non-fat milk. If you’ve run out of milk, but the fridge is still stocked with your half and half for coffee, you’re in luck. Some people can't tolerate dairy or choose not to eat it for other reasons. Almonds also contain phytic acid, a substance that binds to iron, zinc and calcium to reduce their absorption in the body. For a texture that is thicker than milk but less rich than cream, you can use half-and-half. As a milk replacement, powdered milk works well in baked goods, soups, and beverages. Cashew milk is made from a mixture of cashew nuts or cashew butter and water. Evaporated Milk. However, if rice happens to make up a significant part of your diet, then it could be beneficial to diversify your diet by eating a variety of grains, including other nondairy milks. The two proteins in milk, whey, and casein, have the ability to preserve lean muscle mass and improve metabolic health during weight loss, according to research published in the journal Nutrition & Metabolism.And if you go for Grass-fed, you'll be getting higher levels of omega-3 fatty acids (good) … All rights reserved. 1 cup of half-and-half can be substituted for 1 cup of milk. What are the Best Alternatives to Cow’s Milk for Toddlers? On the other hand, almond milk is a much less concentrated source of the beneficial nutrients found in whole almonds, including protein, fiber and healthy fats. In its simplest form, oat milk is made from a mixture of oats and water. Almond milk is made with either whole almonds or almond butter and water. Dried milk or powdered milk is a dairy product usually produced by evaporating whole milk, nonfat skimmed milk, whey or buttermilk to dryness. In general, the more fat, the more flavor! It's the best high-protein milk alternative. When added to coffee, it won’t separate but when used in cooking like a hot sauce, it’s better to temper it. Lastly, soy milk made from soybeans is not recommended for people with a FODMAP intolerance or who are in the elimination phase of the low-FODMAP diet. This milk is also thin and watery, so it's not a good cow's milk substitute for cooking or baking. This is because these populations have higher protein requirements. Evaporated milk works great in several recipes – from baked goods to soups, puddings, macaroni and cheese, and as a creamer for tea and coffee. Quinoa milk contains a similar number of carbohydrates to cow’s milk, but fewer than half the calories. It's somewhat high in fat (about 5 grams of saturated fat per cup). What’s more, macadamia milk is a great source of healthy monounsaturated fats, with 3.8 grams per cup (240 ml). It is similar to soy milk when it comes to steaming and being a favorite substitute for regular milk. Although most soy in the U.S. is genetically modified and processed, Westsoy only uses organic, non-GMO, whole soybeans and filtered water to make its thick, creamy, and protein-rich soy milk (each cup contains 8 grams of protein—the same as 1 cup of cow’s milk). Depending on the heat treatment and the drying method of the milk, certain properties of the dry milk powder … Whipping cream can be a good alternative. Low-fat milk … It is sold in cartons alongside milk and is a more diluted version of the type of coconut milk commonly used in Southeast Asian and Indian cuisines, which is usually sold in cans. It’s great for thickening smoothies, as a creamer in coffee and as a substitute for cow’s milk in desserts. It may not be the best option for those with increased protein requirements, but it would suit those looking to reduce their carb intake. Lastly, it is recommended that people with a FODMAP intolerance, or those who are completing the elimination phase of the FODMAP diet, limit coconut milk to a 1/2-cup (120-ml) portion at a time. It has a richer, smoother and creamier flavor than most nondairy milks, and tastes great on its own or in coffee and smoothies. It contains a similar amount of protein, but around half the number of calories, fats and carbohydrates. In fact, many brands contain only 2% almonds. Hemp milk is made from the seeds of the hemp plant, Cannabis sativa. Some research suggests that MCTs may help reduce appetite, assist with weight loss and improve blood cholesterol levels more than other fats (22, 23, 24, 25). It could be worth switching to a higher-protein milk such as soy or oat if you have increased protein needs, or if you struggle to meet your daily protein requirements. Soy milk is made with either soybeans or soy protein isolate, and often contains thickeners and vegetable oils to improve taste and consistency. This makes it a safe option for those with allergies or intolerances to dairy, gluten, soy or nuts. 2 teaspoons of melted butter mixed into 1 cup skim milk can replace 1 cup whole milk. As a fermented food , kefir is filled with multiple strains of beneficial probiotic bacteria and yeast. It is also significantly lower in protein and carbohydrates. However, cow’s milk is not a suitable option for everyone. SUBSTITUTING FOR WHOLE MILK AND HALF-AND-HALF. This is because almond milk is made up of mostly water. Cow milk has a ton of nutrients that are beneficial to our health. For each cup of buttermilk, use 2 teaspoons less of baking powder, and add half teaspoon of baking soda. There is no one milk that’s ideal for everyone. Choosing a low-fat option will give you the same amount of calcium without the fat. Whole milk refers to the full-fat form of this creamy dairy beverage, also available in lower-fat varieties. On the other hand, a recent review of 21 studies found that coconut oil may raise levels of total and “bad” low-density-lipoprotein (LDL) cholesterol to a greater extent than unsaturated oils (26). If it is available at your local supermarket, then it could be worth trying. These are the amino acids that cannot be produced by the body and must be obtained from the diet (10). Coconut Milk. This makes it a great option for those trying to reduce their calorie intake. Here is a guide to help you choose the right non-dairy milk for all your cooking and baking needs. To replace 1 cup of whole milk, dilute 1/3 cup powdered milk into 1 cup of water. It is also somewhat lower in protein and carbohydrates. Your body cannot make omega-3s and omega-6s, so you must obtain them from foods (54). While this topic is widely debated, there is no conclusive evidence to suggest that moderate amounts of soy or soy milk will cause harm in otherwise healthy adults (13, 14, 15). But there are some downsides to having a full-fat glass of milk. It is made up of mostly water and contains 5–10% quinoa. What Is Better for Adults, Whole Milk or Two Percent Milk?. Soy milk can match the consistency and texture of a good cup of coffee. The ratio of substitution is ½ cup of evaporated milk and ½ cup of water for 1 cup of milk. Macadamia milk contains one third the calories and about half the fat of cow’s milk. In that case, your best bet is a non-dairy milk substitute like almond, oak, or soy milk. Whole milk is the most common choice when making a latte, so we used it as our main point of comparison against the milk substitutes for grading. In addition, make sure your nondairy milk is fortified with calcium and vitamin B12. 2. Buttermilk can also be used in sauces and soups but heat it gently, otherwise, it will curdle. The beta-glucan gel binds to cholesterol, reducing its absorption in the body. However, there are a number of reasons you may need or choose to forgo cow’s milk, including allergies, ethical reasons and concerns over potential health risks. One study in men with high cholesterol found that consuming 25 ounces (750 ml) of oat milk daily for five weeks lowered total cholesterol by 3% and LDL cholesterol by 5% (32). Really it is a great substitute to use for people with lactose intolerance. One cup (240 ml) of unsweetened hemp milk contains 60–80 calories, 4.5–8 grams of fat, 2–3 grams of protein and 0–1 gram of carbohydrates (52, 53). Good for lactose intolerance or vegan mac and cheese. It is very low in calories, with only 50–55 calories per cup (240 ml). After all, dry milk is just the evaporated solids from regular milk. Whole milk contains approximately 4% milk fat. If you are not into dairy (or if you’re a vegetarian, vegan, or have lactose intolerance) many non-dairy milks can be substituted for dairy milk with small differences in taste and texture. This milk has no fiber, sugar or protein, so the calories are coming from the natural fat of the coconut. Depending on the recipe, there will also be times when you will need to do small adjustments. But it does have a lot of sugar though. The AAP recommends that children stay on whole milk until they are two years of age — unless there is a reason to switch to low-fat milk sooner. Which provides all the essential amino acids out there great option for everyone nutritious. So the calories are coming from the milk naturally present in some foods they both have saturated. ” for you, simply add water to other nondairy milks, it often contains thickeners to improve and! 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