1. Home
  2. Wellness

If you’re cutting back on dairy, you must try these milk alternatives

By Will Blesch

Many people are ditching dairy products, removing cow’s milk products from their diets entirely in favor of dairy alternatives – especially now that many are seeking for vegan meal options, which means removing anything not plant-based. Other consumers are cutting cow’s milk from their diets because of the increasing amount of hormones present in today’s products. The recombinant bovine growth hormone (rBGH) is one of the most controversial substances within the milk, contributing to the debate about whether genetically modified animal products are safe and ethical.

rBGH is used to promote milk production in the cow. When given to an animal, it can produce anywhere from 10 to 15 percent more than it would otherwise. Scientific studies have shown that the presence of rBGH correlates with another hormone called insulin-like hormone growth factor-1 (IGF-1) which, early studies suggest, may increase the risk of breast cancer. The American Cancer Society, however, does not have an official position on rBGH and is awaiting conclusive evidence from these studies.

Recommended Videos

Again, while there is no definitive clinical evidence that this hormone will directly put you in danger, you can avoid risk altogether by buying organic or considering these popular milk alternatives.

August de Richelieu/Pexels

Alternatives to dairy products

Of course, there have long been healthy, delicious alternatives to foods made with milk, but these alternatives are rising in popularity with the natural food and vegan movements. In the past few years, you may have noticed that the shelves in the dairy aisle have been overtaken with soy, oat, almond, and other milk alternatives.

Oat

This popular milk alternative is made by soaking or blending whole oats with water and extracting the liquid using cheesecloth or nut milk bags to create a naturally sweet drink.  Additionally, all the soluble fiber in oat milk makes for a super creamy texture.

One touted benefit of drinking oat milk is reduced LDL cholesterol in your blood. Additionally, since it contains soluble fiber, it helps slow down your digestion, which makes you feel full for a longer time and stabilizes your levels of blood sugar.

Almond

This is a great milk alternative for people who don’t have allergies to tree nuts.

The process for creating almond milk is very similar to that of oat milk. First, the almond nuts are soaked in water, then they are blended thoroughly and the solids are strained out. The unsweetened variety of almond milk is also much lower in carbs than cow’s milk, which is important for those on a low-carb diet, and it’s naturally full of vitamin E.

Bear in mind though, that many almond milk brands have a lot of added sugar, so be sure to read the labels before purchasing.

LinkedIn Sales Navigator/Pexels

Coconut

Coconut is an incredibly versatile nut, just think about Pina Coladas and getting caught in the rain!

The taste of coconut milk is naturally sweet, and it’s an excellent alternative to cow’s milk that’s safe for people with nut allergies. To give coconut milk the same consistency as cow’s milk, coconut milk packaged in cartons and sold in the milk section is usually blended with water.

In contrast, when you buy coconut milk for use in cooking, it is much more potent with a stronger coconut flavor and higher fat content.

Dairy alternatives provide a range of nutritional benefits that products made from a cow’s milk may not. Whether you’re lactose intolerant, looking to lose weight, or prefer hormone-free, vegan “milk,” the dairy alternatives listed above might be just what you’re looking for.

Meanwhile, you can read our guide on what are the benefits of going vegan to learn more about switching to a vegan diet.

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

Editors' Recommendations

Topics
Will Blesch
Former Digital Trends Contributor
Will Blesch is a copywriter, content writer, and someone passionate about anything that lets him discover more about this…
Sugar-free yogurts that will keep you coming back for more

Cutting down on sugar is pretty sweet for your body. A low-sugar diet reduces the risk of diabetes and heart disease and ensures you won't suffer a mid-day sugar crash. Unfortunately, there is too much added sugar in most American diets, making us prone to inflammation, weight gain, and type 2 diabetes in addition to cardiovascular risk.
A low sugar lifestyle can be a challenge if yogurt is part of your daily diet. Yogurt boasts a plethora of necessary nutrients including calcium, protein, and good-for-your-gut probiotics. The small containers are easy to tote anywhere, making this easy snack food a favorite of the on-the-go crowd.
Yogurt, despite its good reputation, can have double-digit grams of sugar. Dairy products, like cow’s milk and yogurt, have healthy natural sugars, so you don't necessarily need to find a sugar-free brand. It is important, however, to find a container that doesn’t have any added sugar, so that you can reap its benefits without the not-so-sweet side effects. Ready for a change in your yogurt routine? These no-sugar-added yogurts are essential to morning, snack time, or even dessert routine.

Oikos Triple Zero Vanilla
https://www.target.com/p/dannon-oikos-triple-zero-greek-vanilla-5-3oz-4pk/-/A-24013290#lnk=sametab
True to its name, Oikos Triple Zero Vanilla Greek yogurt avoids added sugar, artificial sweeteners, and fat. This no-added-sugar yogurt also packs in 15 grams of protein (30 percent of the recommended daily value), which keeps you feeling fuller longer while also strengthening muscle tissue. The natural sugars in this Greek yogurt keep it lightly sweet, and the texture is perfectly creamy and dreamy.  While it doesn’t taste quite like vanilla ice cream, it is a lighter, healthier substitute. If you're looking to liven it up a bit, consider adding some fresh berries, granola, or dark chocolate.

Read more
Cupping 101: What you should know about this ancient practice before trying it

In 2016, Olympic swimmer Michael Phelps made waves and not just for his domination in the pool. Fans noticed he was covered in red dots, the side effect of a technique known as cupping.
The truth is, cupping has been around for centuries. Its roots reportedly date back to ancient Chinese and Egyptian medicine. You can find the first known and documented mention of cupping in Ebers Papyrus, an ancient medical textbook from 1500 BC. Unlike massage, where a therapist presses into the skin, cupping involves using suction cups to pull on it. People continue to swear by the technique today.

Benefits of cupping
Advocates of cupping believe it has many perks, including:

Read more
4 warning signs of an unhealthy gut (and how to fix it)

Gut health is vital to our overall well-being. If your stomach constantly hurts, you may find yourself in the doctor’s office more often and frequently calling out of work. Even when you are working, it may impede your overall ability to stay on task. The whole thing can feel deflating and stressful.
Before you can fix the problem, you need to recognize that one exists. Early detection of an unhealthy gut can prevent things from getting worse. There are several warning signs of poor gut health, and you may experience one more of them. Here are four common flags, plus advice on how to clean your gut.

Common symptoms of poor gut health
Poor gut health can have physical and mood-related symptoms, and some signs are more evident than others. Here’s what to look out for when evaluating the situation.

Read more