
There are a number of reasons why people may choose alternative milks and steer away from dairy. These could include allergies, lactose intolerances, vegan preferences or maybe you just don’t like how it tastes.
The number of alternatives continues to rise, but here I will give you a brief overview of the main alternatives, what they are good for and help you discover which suits your needs best.
SOY MILK
Soy has been continuously proven to be the most nutritionally balanced and sound following cows milk. It quite often gets labelled as “the best alternative” for this reason. The calories, protein and fat quantities are comparable, and contains similar levels of calcium to cows milk. Soy milk is also cheap and comes in a wide variety of flavours, sugar-free, fat-free etc.
ALMOND MILK
Mostly made from water and almonds this milk comes with lower calories, meaning lower nutrients also. Because of this, it means most almond milks are seriously fortified so you need to be careful which ones you are getting as some contain primarily monounsaturated fats and some have minimal calcium. Although probably one of the better tasting milks, the lack of protein is somewhat concerning.
COCONUT MILK
Coconut milk is higher in fat, has a good level of potassium and is lower in carbohydrates compared to nut and grain-based milks. It is higher in saturated fat and the creaminess may make you feel fuller for longer but is also low in calcium and protein. The good thing about coconut milks, they generally offer a daily dose of your required vitamin B which helps with energy levels.
OAT MILK
Surprisingly has more calories than most almond milks. That said however has lower protein than cows and soy milk. Oat milks are often fortified with fibre making them more filling. Be careful because not all oat milks are fortified with calcium and they may not be friendly for the gluten-free.
RICE MILK
One of the least nutritionally balanced milks. Rice milks tend to be low in calories, protein, fat and most contain added sugar. If it doesn’t have added sugar it tends to be twice as high as soy milk with natural occurring sugar anyway. Where could this benefit you? With a higher carbohydrate and sugar content, it might be useful in a pre-workout snack.
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ATP Science Noway Protein
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Don't miss our next blog about the new ‘extra’ fancy alternative milks that you will find here -->.
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