The term, milk, is usually associated with the white liquid which comes from animals such as cows, goats, sheep and of course, humans. But milk is the name also given to non-dairy beverages which can be used as a substitute for regular cow’s milk. Soy milk is often the preferred alternative. However, other milks such as rice milk, oat milk and almond milk are increasing in popularity and becoming more widely available in supermarkets.

Reasons for drinking non-dairy milk

One of the most usual reasons why people choose not to drink dairy milk is because they have a lactose intolerance. This means they are unable to properly digest the lactose, which is a natural sugar found in dairy products. Others find they are allergic to dairy products, so must avoid consuming all dairy milk. And those who are strict vegans and some vegetarians choose not to include animal products, including dairy, in their diet.

Lactose free cow's milk

People who suffer from a lactose intolerance, may find they can drink special 'lactose-free' cow’s milk. Such milk is specially filtered to remove much of the natural lactose (milk sugars) from the milk as well as having the enzyme lactase added to it. Lactose intolerance can result from someone having low levels of the lactase enzyme or it may be absent altogether. Because this milk is produced from cow’s milk, there is little difference in taste, calories or calcium levels to regular milk, making it a good choice for those who like drinking milk. However, lactose-free milk won’t be suitable for those who are allergic to dairy.

Soy milk

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Soy milk is an extremely popular alternative to dairy milk and is widely available. Because it is dairy, lactose and casein free, it is suitable for vegans and vegetarians and can be tolerated by those who have a lactose intolerance or those who are allergic to casein, a protein found in milk.

Soy milk is generally suitable for all members of the family and can be found in sweetened, unsweetened and flavored forms. It’s low in fat and calories as well as being cholesterol free. However, since soy isn’t a good source of calcium, when choosing soy milk for children, look for those which are fortified with calcium and vitamin D.

Rice milk

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Rice milk can be used instead of half-fat dairy milk and is particularly good for people who have a lactose intolerance or dairy allergies. It's made with a blend of water and rice, as well as flavoring and a stabilizer. It’s completely dairy free and low in fat. As with soy milk, calcium levels are low, but rice milk is usually fortified with calcium and vitamin D. If you're following a low GL diet, Rice Milk is higher in the glycemic loads than alternative forms of milk.


Oat milk

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Oat milk is another lactose and cholesterol free alternative which is low in fat. It is made from a combination of oat fiber and water and is very low in calories. Another benefit of oats is their ability to help lower cholesterol, so could be a good choice for those who need to watch their cholesterol levels. However, if calcium is a requirement for family members, then it would be best to choose an oat milk which is fortified with calcium and vitamins.


Almond milk

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Almond milk is another alternative which is suitable for vegetarians and vegans as well as people who cannot consume soy products. It’s made from ground almonds and water, and like soy milk, it has no lactose, casein or cholesterol.


When choosing suitable healthy non-dairy milk alternatives for your family, there are several options available including those made from soy beans, rice and oats. With the exception of lactose-free cow’s milk, their taste may take a little getting used to. By choosing those which are fortified with calcium and vitamins, non-dairy milk alternatives can provide a healthy substitute for your family.