Food 9 Best alternatives to cow milk

9 Best alternatives to cow milk


Food 9 Best alternatives to cow milk

9 Best alternatives to cow milk

Cow Milk is a fundamental part of eating routine, however here and there it very well may be excessively difficult to stomach. High in fat and with a carbon footprint to match, cow’s milk is neither the greenest or healthiest milk available; that’s why people keep looking for Cow milk alternatives.

Let’s find out the following options which can be healthier replacements for cow’s milk:-

Best alternatives to cow milk for drinking

Almond milk

Almond milk alternative to cow milk

Pros of Almond Milk: Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. It is naturally sweet-tasting; this contains fewer calories than other varieties.  It contains no saturated fats or lactose (milk sugar) and is among the lowest in calories of all the milk alternatives. A cup of almond milk contains approximately 39 calories, 1 g of protein, and 2.5 g of fat. Almond milk prevents cell damage and tissue damage. It’s naturally lactose-free.

Cons of Almond Milk: Almond milk has far less protein than dairy milk or soy milk. It also doesn’t have the vitamins, minerals and fatty acids found in dairy milk.

Soy milk

alternative to cow milk Soy milk

Pros of Soya Milk: Soya milk which is made from soaked, cooked and ground Soya beans have long been extolled as something of a wonder-bean. It is fortified with vitamins D, B12, B2 and calcium; this contains as much protein as cow’s milk.  It contains no cholesterol, which is important for those with heart conditions.

Cons of Soya Milk: Even a little soy milk can cause severe allergic reactions to those with a soy allergy.

Coconut milk

Coconut milk for Cow alternative

Pros of Coconut Milk: Coconut milk is a very creamy, dairy-free alternative of cow milk for those who are lactose intolerant or allergic to animal milk. A vegan drink, it is also Soya-free, gluten-free, cholesterol-free and nut-free while its fat content is considered to a ‘good fat’, easily metabolised by the body and quickly turned into energy rather than being stored as fat. It can solidify and separate when refrigerated. Coconut milk contains half as many carbohydrates as milk, which may be a benefit. Coconut milk does not have lactose.

Cons of Coconut Milk: Coconut milk lacks the nutritional value of dairy milk. One cup of coconut milk contains 80 calories.

Cashew Nut Milk

Cashew Nut Milk alternative to cow milk

Pros of Cashew Nut Milk: Cashews are a great source of magnesium like calcium, magnesium is also extremely important in keeping our bones strong and healthy, and, compared to other nuts, cashews have a lower overall fat content. Cashew milk is lactose-free.

Cons of Cashew Nut Milk: Cashew milk often comes sweetened to improve the flavour.

Hemp Milk alternative to cow milk

Hemp Milk alternative

Pros of Hemp Milk: Hemp milk is also cholesterol and lactose free, low in saturated fats and rich in healthy omega fatty acids.  It’s likewise a great wellspring of protein and tastes creamier and nuttier than Soya milk or rice milk, and furthermore will in general be somewhat thicker than other plant-based alternative milk.  This is also a great source of omega-3, fortified with calcium and vitamin D.

Cons of Hemp Milk: Hemp milk is relatively low in calcium as compared to cow’s milk. It’s rather expensive and can have a beanie-nutty flavour that may not suit some of the taste buds.

Oat Milk

Oat Milk alternative

Pros of Oats Milk: Commercial oat kinds of milk are made from the liquid left when oats are soaked in water. It contains high levels of antioxidant vitamin E. It also contains folic acid, which is essential for most bodily functions and is needed to synthesise and repair DNA, produce healthy red blood cells and prevent anaemia. Oats alternative milk to cow milk is also a good source and complete vegen. It has a photochemical; naturally occurring chemicals in plants that help fight diseases such as cancer, heart disease and stroke.

Cons of Oats Milk: Oats Milk contains high levels of protein and oil. It can cause intestinal gas and bloating that can cause bad health issues.

Buffalo Milk

Buffalo Milk alternative to cow milk

Pros of Buffalo Milk: Buffalo milk is creamier and thicker than cow milk. Buffalo milk can also preserve naturally for a longer period due to a high peroxidase activity (enzyme). Buffalo milk has more protein content. Buffalo milk has more calories. Buffalo is one of the best alternatives to cow milk that contains more calcium and other minerals like phosphorus, magnesium and potassium as compared to cow milk which is rich in vitamins.

Cons of Buffalo Milk: It is less cholesterol, more fat, and more calories.

Rice Milk

Rice Milk alternatives to cow milk

Pros of Rice Milk: This cow milk alternative is made from filtered water, partially milled organic brown rice and sea salt, commercial rice milk contains as much calcium and as many vitamins as cow’s milk but less fat even than Soya milk. It is relatively high in fibre. It is fortified with vitamins D, B12 and calcium. It’s also least likely to cause an allergic reaction. Rice milk tastes sweeter than other dairy alternatives. It is also more watery than other options, but comes in many varieties and can be a great replacement for milk in cereal. It’s the least allergenic of milk alternatives.

Cons of Rice Milk: Rice milk is high in carbohydratesn alternative to cow milk. This milk is also thin and watery, so it’s not a good cow’s milk substitute for cooking or baking.

Flax milk

Flax milk alternatives to cow milk

Pros of Flax Milk: It has the most neutral taste and has the closest flavour to fat-free cow’s milk. Homemade flax milk has a nuttier flavour. Flax milk contains no cholesterol or lactose, making it healthier for your heart. Flax milk also contains omega-3 fatty acids from the cold-pressed flax oil that has been shown to help prevent cancer, diabetes, heart disease and strokes.

Cons of Flax Milk: Flax milk is low in protein. Flavoured varieties tend to be heavily sweetened, so read the label for sugar content.

Therefore, Drinking milk is an individual choice, and just you and your specialist can decide if it’s the correct decision for you. Be that as it may, in case you’re enthusiastic about avoiding dairy, these may be extraordinary options. Out of them, always check whether the alternatives will work in your eating regimen and way of life.

Darshim Saxena
She is known for her multitasking leadership abilities and active participant of NGOs like HelpAge India & Sarvahitey. She has also earned a badge for her Outstanding Team in NASA, USA. Darshim is proficient in interpersonal skills and confident in oral communication plus a veteran writer too.


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