Lets talk milk alternatives

Lets talk milk alternatives, because if you haven’t already noticed the milk aisle is ever expanding with options….Rice milk, Soy milk, Almond milk, Pea protein milk, Hemp milk, Oat milk, Macadamia milk….the list goes on! There are many reasons for people to give up dairy, not just for intolerance. I generally recommend low to no dairy in clients that have problems with acne, hormonal issues, period problems, intolerance symptoms, and some inflammatory or auto immune conditions (evidence supporting). Although, the nutrition profile in dairy milk is a hard one to match in an alternative.

Firstly, can I say read the ingredients label when you choose a milk (anything for that matter), and try a few to find your favourites. Reminder it may take a while to adjust taste preference if you are coming off dairy. Secondly, steer clear of sweetened milks! Remember read the ingredients panel and if there is added sugar find another option.

So…there are a few options with higher protein contents with added calcium and vitamin D, which are essentials you would be losing when you eliminate dairy. Organic options are good if you don’t want any additives like vegetable gum, thickeners and stabilisers.

SOY MILK

- Higher protein content

- Thicker creamier taste

- Widely available at cafes, and froths well for coffee

-Be careful with high soy intake in males*

Vitasoy Protein + with added calcium, B12, A, B2, D and no added oils. Uses organic soybeans. (Great option for Vegans)

Vitasoy Prebiotic with chicory root fibre and calcium, and no added oils. Uses organic soybeans.

Bonsoy with no added oils or sugars, and with added calcium.

ALMOND MILK

Generally lower in protein, and thinner consistency unless you find one with added protein like this Vitasoy option

Vitasoy Almond Protein + this one has added pea protein, calcium and vitamin D. (My favourite as I’m allergic to Soy!)

COCONUT MILK

Pure harvest Coco Quench has no additives and is a clean option. Thinner consistency and sometime may look funny when it separates from the water content. No added protein but good fats. You could also water down a can of organic coconut cream for better fat content.

Remember to check the ingredients panel and consult a Nutritionist if you are reducing or eliminating dairy as it’s essential to adjust your diet and find the right supplements/dosages for your circumstances. This is a major food group and should be monitored if eliminated or reduced as your body gets essential nutrients from dairy sources.

Thanks for reading my Bite Sized Blog & enjoy exploring the milk alternative market!