Bored of dairy? Check out these dairy-free milk options

02 March 2015
<p>Is moo, <em>moot?</em></p>

Is moo, moot?

Searching for an alternative to moo juice? Nutritionist Sarah Sinaram, Senior Dietician at Raffles Diabetes and Endocrine Centre, reveals the other milky options available:


1.  Coconut Milk

“Coconut milk does not contain cholesterol but is rich in saturated fat. Advocates claim its health benefits are better than expected, but evidence shows saturated fat intake increases blood cholesterol and the risk of heart disease. It’s better to be safe than sorry, so stick to low fat cow’s milk.”

2.  Soy Milk

“Soy milk has no cholesterol, but is low in calcium. Most soy milk available in supermarkets have been fortified with calcium to levels that are equivalent to cow’s milk. For a healthier option, opt for ‘reduced sugar’ or ‘no added sugar’ versions.”

3.  Almond Milk

“Almond milk is rich in minerals like magnesium, zinc and iron, and also contains heart-friendly flavonoids. However, its protein and calcium content is much lower than cow’s milk, so choose calcium-fortified almond milk if you’re opting to replace your dairy with this option.”

4.  Oat Milk

“Oat milk has zero cholesterol but has soluble fibre, which can help reduce cholesterol levels. It is also very low in protein and contains minimal calcium, so make sure you go for only fortified oat milk if you want to try this option.”

5. Quinoa Milk

“Quinoa milk usually contains no lactose, has minimal calcium and only half the protein of cow’s milk, but has all the essential amino acids. The fat in quinoa is mainly polyunsaturated, which is beneficial to heart health. But do read the ingredients list to make sure no sugar or syrup has been added to it.”

6.  Rice Milk

“Rice milk is the most hypoallergenic of all milk products (people with lactose intolerance or casein allergy cannot have dairy, and those with soy or nut allergies cannot drink soy or almond milk). But it’s lower in protein and calcium than other plant milks, higher in carbohydrates, and contains zero cholesterol.”

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By Natalie Pang, CLEO, January 2014

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