Milk is a nutrient-dense food and has been long associated with good health.

Nowadays, there are a number of non-dairy milk alternatives available to us. Each of these alternatives has a different dietary profile, flavour, colour and texture.
 
Alternatives to cow's milk are required as diary allergy is the most common food allergy in infants and children. People with lactose intolerance also need non-dairy milk alternatives for their nutritional requirements.
 
Lactose intolerance is different from a milk allergy. It is caused when a person's body loses its ability to digest lactose. Common symptoms include bloating, stomach pains, flatulence, and diarrhoea.
 
Soy Milk
Soy milk is the most popular alternative to dairy milk. Soy milk is prepared from the bean extract of soybeans. It is available in sweetened, unsweetened and flavoured varieties such as chocolate and vanilla.
 
Soy milk is naturally fat-free. 100 ml of plain soy milk contains just 54 calories. Soy milk is packed with soy protein, which reduces LDL cholesterol (bad cholesterol) and raises the level of HDL cholesterol (good cholesterol). Soy milk is often fortified with calcium, Vitamins A and D, riboflavin and calcium.
 
Studies suggest that the isoflavones in soy may be beneficial in preventing heart disease and that 10 mg of soy isoflavones per day can reduce breast cancer recurrence by 25 percent.
 
Rice Milk
Rice milk is hypoallergenic in nature and is mostly free of soy, gluten and nuts.
 
Rice milk is prepared from boiled rice, brown rice syrup and brown rice starch. It has a high carbohydrate content and is low in protein, when compared to dairy milk. Rice milk is quite watery so it is not recommended for cooking and baking.
 
Coconut Milk
Coconut milk may be the closest alternative to dairy milk as it has a similar texture and colour.
 
Coconut milk is fairly high in fat, with about 5 grams of saturated fat in one serving (one cup). Coconut milk, like almond milk, can be used for baking as it has a nutty flavour. Coconut milk is a good choice for people who are lactose intolerant or those who have multiple food allergies.
 
A serving of coconut milk contains 80 calories, 1 g of protein and 100 mg of calcium.

Almond Milk
Almond milk contains less protein than dairy or soy milk, but it has a light, delicate flavour and a creamy texture. Almond milk is made by blending toasted almonds with water. It can also be used for cooking and baking.
 
A cup of almond milk contains only 60 calories, which makes it a great dairy-free milk substitute for weight-watchers.
 
Almond milk has a significant amount of Vitamin E, which has antioxidant properties that help prevent cancer and slow the signs of ageing. Almond milk is free of cholesterol and saturated fat. It's low in sodium and high in omega fatty acids that help control blood pressure and prevent cardiovascular diseases.
 
Hemp Milk
Hemp milk is also a good alternative for people who are allergic to soy, nuts and gluten. Hemp milk can be made at home from shelled hemp seeds, water and a sweetener like maple syrup. It also has a longer shelf-life than dairy milk.

BDST: 2020 HRS, MAR 02, 2015