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Dairy-Free Milk | The 6 Best Lactose-Free Milk Alternatives


By Emma Campbell |


A while back, in a bid to uncover what was causing my skin breakouts, I went on a little trial to cut out dairy milk and switch to an alternative. As I did this, I quickly realised how many people out there literally can’t tolerate (or don’t like the taste of) cows milk, and have to incorporate non-dairy alternatives to their daily diet.

This was three years ago, and due to becoming aware of some of the reasons why non-dairy milks are actually quite a nice lifestyle choice, I have never gone back. I also realised that cow’s milk was one of the causes contributing to my acne breakouts, and since making the cut, I have seen much clearer skin! So for those who can’t hack normal milk – give alternatives these a go!

Why choose a dairy-free milk alternative?

The first concern for making the switch from dairy to a plant or nut-based milk is usually the lack of calcium, so it is important to look out for alternatives with added calcium, usually containing 120mg per 100ml – equivalent to 15% of your RDA. But also be aware of foods which supplement a high calcium intake too – such as spinach and kale.

If you suffer from skin outbreaks or simply can’t tolerate cow’s milk, here is a rundown of the alternatives out there for you, with a couple of pro’s and con’s to help you decide what is right for you:

#1 Soya Milk

This is a personal choice for me, as it is high in protein than all the other milks.

A 250ml glass provides 8g of soya protein, which is great for providing energy and to keep your body functioning at its optimum level.Dairy-Free soy beans Milk

Made from water and soy beans – so nutritionally it can be worthy option!

Macros (100ml soya milk)

Calories: 40

Protein: 3g

Carbs: 2.7g

Fat: 1.8g

#2 Oat Milk

Oat milk is a popular option for lowering cholesterol, and similar to soya, it is best known for its protein content and additional fibre. Oats may help to enhance the immune system and help maintain blood sugar levels due to the Low GI, slow-energy releasing properties. It may aslo provide strength and energy from all the natural plant proteins!

In addition, natural plant proteins can also be effective in the contribution to healthy skin and nails!Dairy-Free oat Milk

Macros (100ml oat milk)

Calories: 45

Protein: 1g

Carbs: 6.5g

Fat: 1.5g

#3 Almond Milk

This is possibly my second choice after soya, and purely because it tastes so good. The sweetened version tastes amazing with flavoured protein powders – like an actual milkshake.

Almond milk is possibly the lowest calorie milk, making it an excellent option for those watching their weight and attempting to slim down.

It is made from water and 2% almonds, and with its creamy texture and nutty taste, makes a great choice for those avoiding lactose!Dairy-Free ALMOND MILK

Macros: (100ml almond milk)

Calories: 17

Protein: 0.5g

Carbs: 0.5g

Fat: 1.5g

#4 Rice Milk

Rice milk is a handy choice for those with sensitive stomachs, due to being made from pressed brown rice, sunflower oil and water – known to help settle
the stomach.

Dairy-Free rice milk

However, it contains twice the amount of carbohydrates of dairy milk, and very little protein. It is also a fairly low option for providing calcium intake to. It is however one of the closest tasting non-dairy milks to dairy milk.

Macros (100ml rice milk)

Calories: 120

Protein: 2.5g

Sugars: 10g

Fat: 1g

#5 Quinoa Milk

Quinoa milk is one of the newest and ‘trend’ upcoming milks, being found more regularly now in the cooler cafes and eateries. Not too available in regular supermarkets, although can be sourced from more unique retailers.

The taste is a little weak in comparison to other non-dairy milks.

If you like oat milk, this could be worth trying next!Dairy-Free quinoa Milk

Macros (100ml quinoa milk)

Calories: 100

Protein: 2g

Sugars: 10g

Fat: 15g

#6 Coconut Milk

One of the newer ones on the market, coconut milk is a sweeter and creamier alternative, again great to add with protein for yummy shakes.

Thanks to its higher content of healthy fat, it’s a bit thicker than other dairy alternatives.

It has a minimal nutty flavour compared to other nut milks, and is also a popular choice for coffee.Dairy-Free coconut milk

Macros (100ml coconut milk)

Calories: 70

Protein: 4.5

Sugars: 7g

Fat: 1g

Take Home Message

Eliminating milk from your diet doesn’t need to be difficult…

Mix it up and try these delicious dairy-free milk alternatives!

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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