Milk Substitutes:
Replacing Dairy To Find
Healthy Snacks

Because of your inability to use dairy products, sometimes finding healthy snacks which use milk substitutes are needed to help prevent a whole host of problems in your adult years. Milk, as a dairy product, is high in calcium which is very important to the human body to prevent bone and teeth disorders, central nervous system dysfunction, muscle contractions, and the regulation of hormones in our body.

Reasons Why People Use Milk Substitutes

• Lactose Intolerant

• Avoidance of products which exploit animals

• Milk allergy

• Milk products high in saturated fats

• Cows are being given large dose of hormones and antibiotics to increase their production

The following seven milk products are used as milk substitutes if you decide to give up cow's milk as an option to fuel your body's calcium stores. For your own health and safety, combining several for use may be a viable alternative to be sure you get the right amount of vitamins and minerals as needed.

• Soy Milk - is a beverage made from soybeans ( the coagulated proteins make tofu like coagulated milk makes cheese). Of all of the non-dairy milks, soy milk has the highest levels of proteins needed for disease resistance. It also has high concentrations of omega 3 fatty acids which are necessary for heart health. Most varieties are fortified with Vitamins A, B12 and D. Soy milk is one of the top eight major allergens though so many people are sensitive to it also.

• Almond Milk - is made from ground almonds which makes it completely safe for the vegan or vegetarian diet. It is low in fat(has one half the calories of cow's milk, soy or rice milk). It is a good source of Vitamins A,D, and E. It is free of lactose, casein, cholesterol and gluten free. It has excellent flavors for use in desserts. It is used primarily by the soy intolerant individual. Again though if you are tree nut allergic you must stay away from this choice as your milk substitute.

• Coconut Milk - is the sweet white base made from the meat of the coconut (do not confuse this with coconut water which is the liquid inside a cracked coconut). Coconut milk is then marketed as thick (used primarily for desserts) or thin (used primarily for cooking). In the United States generally canned coconut is used which is a combination of these two. Shake the can vigorously as the two will settle in storage.

  Coconut milk does have high concentrations of lauric acid which has proven anti-viral and anti-bacterial properties to help your body maintain a healthier immune system. It also has higher concentrations of saturated fat but from current research there is a possibility this type may be good for you. Therefore coconut milk is often recommended if you are advised to find some milk substitutes.

• Hemp Milk - is not as well known but it does contain omega 3 and omega 6 fatty acids, has all the concentrations of magnesium and manganese the body requires and is high in protein. It is usually enriched with Vitamins A,B12 and D , riboflavin and folic acid to meet the body's requirements. Hemp milk though has the reputation of false claims and mis-conceptions that hemp is used as a hallucinogen. It was mistakenly reported of having hallucinogenic properties several decades ago and has never been able to climb out of that reputation.

• Goat's Milk - is a complete protein with all the essential amino acids needed for the human body. It is easy to digest(for the lactose intolerant) and has more calcium, Vitamin A and D, potassium, copper and manganese than cow's milk. You do not need to worry about growth hormones because goat's are not treated like cows in this country. It is susceptible to spoilage easily if not kept refrigerated properly. Goat's milk is lower in Vitamin B12 and Folic acid so supplements may be necessary.

• Oat Milk - or grain milk is made from fermented grain or flour. It has more fiber than any other milk substitute, is lower in fat, contains no lactose so it is suitable for vegans, milk allergic and lactose intolerant individuals. It is generally always enriched with Vitamins A,B12,D, riboflavin and folic acid. The gluten intolerant individual may have to use caution as there is the possibility of cross contamination with other wheat products during processing or transportation from the field. Also, be wary of the flavored varieties- they are very high in added sugars.

• Rice Milk - is a grain milk also made from unsweetened brown rice. It is the easiest to digest of all the substitutes, is low in fat, lactose free, dairy free, soy free and cholesterol free. It is generally enriched with Vitamins A,B12,D and calcium. Some people do not like its very thin, watery consistency and be wary because it is higher in carbohydrates than the other varieties.

Each of the above milk substitutes do have their own list of advantages, or disadvantages, the same as cow's milk does. Read over the lists carefully, check your local market and find out which options are available in your area and make up a diet plan that suits your basic needs with the help from your doctor or a nutritionist.
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