What are milk substitutes?
First on the list of milk substitutes is soy milk. Soybeans are the main ingredient in tofu and other plant-based meat substitutes. Nowadays, soy milk is readily available in general grocery stores, restaurants, and coffee shops. Additionally, peas can be made into milk the same way as soy milk.
Even if you are not lactose intolerant or have a milk allergy, soy and bean milks are milk substitutes that are healthier than dairy milk. They are lower in calories, fat, and contain more protein than regular milk. The consistency is similar to cow’s milk and can act as a substitute in most recipes.
Be sure to check the nutrition label to see if additional sugar or flavoring was added, as these can make soy milk less healthy.
If you are lactose intolerant and have a soy allergy, it may be hard to find an alternative for your cereal or coffee. Thankfully, milk made from nuts like almonds, cashews, and walnuts are now available in stores. Nut milks are made by soaking the nuts in water several hours, before draining, blending, and passing it through a sieve. Additional seasonings can give the the products more flavor.
Almond milk is lower in calories, carbs, and fat than regular dairy products, making it one of the healthier milk substitutes. Almonds and cashews can even be used to make non-dairy cheese and butters, which are popular with vegans and dieters. The downside of nut milks is that they are low in protein, so you need to increase your meat or non-animal protein intake with meals.