Why Non-Diary Milk are best for you

Dairy products have long been associated as being ‘natural’ as they come from a cow. Yet many are now struggling to find good health from consuming dairy products, and have noted that increased consumption of milk can also have negative effects on their health.

Some of the health problems associated with increased dairy consumption include an increased fracture risk according to a Nurse’s Health Study, while research has also associated that eating more dairy can increase the insulin-like-growth factor (IGF-1), a known cancer promoter.

Many people are also discovering they are lactose intolerant – a condition that affects around 75% of the world’s population who are incapable of digesting milk or dairy products properly. The result is stomach cramps, pain, bloating, gas and diarrhea. While skin issues that may flare up include eczema and psoriasis.

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It’s possible to reduce a wide range of health problems by eliminating dairy products altogether. More than ever, it’s possible to now choose from a wide range of plant-based milks that are easy to buy or prepare. Not only are they much healthier, but by choosing plant-based alternatives, it’s possible to prevent a wide range of health problems associated with lactose intolerance in the long term.

Here are some types of milk that are now increasing in popularity and are much healthier for you.

Oat Milk is highly enriched with calcium and vitamins and is a low-fat option compared to cow’s milk. Oat milk contains 36% of the RDA of calcium and one whole serving contains 28%. Along with being a good source of protein and lactose and cholesterol free, oat milk also contains 10% RDA of Vitamin A. Oats are also a rich source of iron providing 10% RDA and are therefore highly recommended for anyone looking to increase their iron intake or those who suffer from anaemia.

Coconut Milk is made from the milk of coconut flesh and is an excellent source of nutrients. Along with being high in Vitamins B, C, E, B1, B3 and B6, coconut milk is a good source of calcium, iron, magnesium, phosphorus and selenium. Lactose-free and a great source of Medium-Chain Fatty Acids (MCFAs), it is known in particular for being rich in lauric acid that once in the body is converted into monolaurin – an antiviral and antibacterial that can destroy a wide range of disease-causing organisms.

Almond Milk, produced from ground almonds and water, this is a good source of Vitamins A, E, Calcium, Magnesium, Potassium and Riboflavin. Low in protein compared to cow’s milk, it is also free of cholesterol and saturated fats. The fat found within almond milk is much healthier and generally contains fewer calories. Almonds are also known as being good for the heart and researchers have suggested that substituting nuts for saturated fats can result in a 45% reduced risk of heart disease according to studies. 

Note that there are other healthy types of milk apart from the ones listed above such as rice milk, and soy milk. Other plant milks include hemp milk, pea milk, and peanut milk.

Not only are these beverages compatible with vegetarian and vegan lifestyles, they are also used to make “ice cream”, plant cream, vegan cheese, and “yogurt”, such as soy yogurt or vegurt.

A key dietary reason for the increase in popularity of plant-based milks is lactose intolerance and the quest for healthier options in dairy products, for example, the most common food causing intolerance in Australia is lactose and affects 4.5% of the population. 

In the United States, around 40 million people are lactose intolerant. In 2021 the global plant milk market was estimated to reach US$62 billion by 2030.