This week Nutritional Therapist Claire Grady gives us advice on dairy alternatives



There is a huge range and variety of Dairy Free Milk Alternatives on the market. Sometimes it's hard to decide what the difference is between them; what are their benefits and which one is best for you. Nut milks are by far the most popular milks currently and are tasty, nutritious alternatives to dairy milk or soya milk. Milk alternatives are excellent substitutes for porridge, baking, smoothies and hot beverages.

Most of the nut milks are generally dairy free (DF), gluten free (GF), vegan (V), soya free (SF) and lower in cholesterol compared to dairy milk.

Almond Milk (DF) (GF) (V) (SF)

Almond milk is low in cholesterol and saturated fat. It is also low in sodium and high in healthy fats, such as omega fatty acids, typically found in fish Omega fatty acids can help prevent high blood pressure and heart disease. Almond milk also contains approx 1 gram of fibre per serving, which is important to encourage healthy digestion.

Coconut Milk (DF) (GF) (V) (SF)

Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. It is a popular choice with vegans and makes a great base for smoothies, milkshakes or as a dairy alternative in baking.

Rice Milk (DF) (GF) (V) (SF)

Rice milk is a dairy free milk made from rice, surprise surprise! Rice milk is a sweet tasting and low fat way to replace cow's milk in your diet. Especially if you're lactose intolerant or adverse to consuming animal products.

Hazelnut Milk (DF) (GF) (V) (SF)

Although there is not usually any added sugar this milk is by far one of the creamiest, nuttiest and sweetest tasting milk alternatives. Great for those with a sweet tooth! I suggest using this milk for weekend treat desserts or smoothies.

Oat Milk (DF) (V) (SF)

Oat milk is a really cream and tasty dairy alternative and is probably the best option for your tea. It turns the tea a milky colour and its rich creaminess is most similar to 'dairy milk'. However be aware those who are adhering to a Gluten Free diet, this is the only milk that contains gluten as it come from oats. 

Hemp Milk (DF) (GF) (V) (SF)

Hemp milk is prepared by soaking hemp seeds and grinding them with water. As a result hemp milk has a nutty flavor and is currently the 'hot favorite' in health drinks because of the numerous benefits it offers. It  is rich in Omega 3's and it also has vitamins such as A, E, D, and B12.

If you feel regular dairy doesn't suit you why not try one of these?