Ditch Dairy and Discover These 5 Healthy Alternatives


Dairy is a controversial food product. A lot of people don’t like it because it often involves genetic modification, mass commercialization, and animal cruelty. In addition, it can be very unhealthy.

The typical 250mL cup of milk contains about 620 calories, with 7.7g, 8g, and 12g of protein, fat, and carbohydrate. It has a calcium content of 276mg. If you’re lactose intolerant or looking for something different, there are beneficial alternatives that can appeal to you. These include:

Oat milk

It is a rich alternative to dairy, extracted from the essence of oats using water. Its oatmeal-induced taste can have added flavors, including vanilla and chocolate. Besides its variety, it has 500 calories with 3g, 5g, and 16g of protein, fat, and carbohydrate. Compared to dairy, it also has a higher calcium count per cup.

Soy milk

The most popular alternative milk brand comes from crushed soybeans. Desired for its similar taste to dairy milk, its calorie count is 330 calories. It has 7g of protein, 4g of fat, 4.2g of carbohydrate, and 301 mg of calcium per cup.

Almond milk

This milk is from steamed, blended almonds in water. You can make it at home, and it has a lot of nutritional benefits. Almond milk is also low in cholesterol and infusible with micronutrients. It has a calorie count of 169, 1.6g, 2.6g, and 1.5g of protein, carbohydrate, and fat. 

Rice milk

This is not so popular because it’s not safe for children due to rice arsenic levels. Rice milk is made from rice, rice syrup, and other sugar substitutes and flavored in various choices. 

Its nutritional value is 115 calories, 0.7g protein, 22g carbohydrate, and 2.4g fat. Rice milk is the least allergenic of all dairy alternatives.

Coconut milk

The most luxurious and best flavored of the alt kinds of milk comes from processing the water and the flesh of coconuts in water. Having an intense natural taste, which is flavored, has a broad range of uses. Its value is 114 calories with 1g protein, 14g fat, and 2g carbohydrate.

Final thoughts

Dairy is the most flavourful and applicable of all kinds of milk. Yet, its burden of controversy and carbon footprint means that it can probe the conscience of the human being. The discomfort for lactose intolerant individuals means that it isn’t universally useful. A dairy alternative might be suitable for you if you want to save the planet or spice up your kitchen.