Top 5 Lactose-Free Milk Alternatives


No longer is dairy milk the favorite drink for many people. In recent years the consumption of milk has declined. The consumption of non-dairy alternatives has gained in popularity.   Almond, soy, rice, coconut, hemp and other non-dairy milk alternatives are replacing some of the traditional milk people are using.

One reason some people no longer drink dairy milk is because they are lactose intolerant. Another reason is that some people have a milk allergy.

Popular non-dairy milk alternatives include:

  1. Soy milk is very similar in nutrition values to dairy milk. Like dairy milk each serving of soy milk contains 8 to 10 grams of protein. To preserve the protein in the soy milk you may want to purchase the organic, unflavored soy milk. Soy milk may be fortified with vitamins A and D and calcium and riboflavin. You should always read the label to ascertain the nutrients in the soy milk. Non GMO soy milk is available in some stores if you worry about ingesting GMOs.
  2. Almond milk has gained in popularity recently. The almond milk is made from ground almonds and water and often some sweetener. The drink tastes a little like almonds. It is slightly beige in color. The texture is creamy which is similar to dairy milk. There is only 1 gram of protein in a glass of almond milk. However, almond milk does contain vitamin D and E and has more calcium than dairy milk.

AlmondMilk3. Rice milk is higher in carbohydrates and much lower in protein then dairy milk. Rice milk is a liquid made from processed milled rice and water. This milk alternative is probably the least likely to trigger any allergies. Since the rice milk is so thin it does not work well in cooking. Rice milk is not a good source of calcium so you want to look for a brand that is fortified with some calcium.

4. Hemp milk may be an alternate choice for someone who is allergic to soy, nuts or gluten. Hemp milk is made from the hulled hemp seeds, water and usually a sweetener. It is thick and may be gritty. Unless it is fortified hemp milk is low in calcium. However, it does provide a decent amount of protein and is high in omega 3 fatty acids which are good for heart health.

5. Coconut milk is similar in texture to dairy milk. The coconut milk is high in saturated fats with about 4 grams per cup which is roughly the same amount of saturated fat as whole milk. Coconut milk does not contain very much protein, but it is a good source of potassium.

Other types of alternative milk products which are available in various stores include oat milk, potato milk, sunflower milk and quinoa milk.