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Alternatives to cow's milk

People with lactose intolerance or dairy allergies can still enjoy a tall, cold glass of refreshing milk, a chunk of cheesy heaven, scoops of frozen sweetness, or a stir of cream into their coffee. Alternatives to cow's milk include:

Almond milk: Since almonds boast high calcium, so does the milk that results from soaking and grinding the nuts. The softly textured, lightly-coloured, sweet-tasting almond milk also has less fat than cow's milk and is easier on people with lactose intolerance and milk allergies. 

Coconut milk: Squeezed from the meat of mature coconuts, coconut milk is quite high in calories and saturated fats. Because of its rich, sweet flavour and high fat content, you should only add a little bit of it to anything. Coconut milk contains a good deal of iron and vitamin C, but it doesn't get anywhere near the levels of calcium in other types of milk.

Goat's milk: Like cow's milk, salty-sweet goat's milk is high in calcium, phosphorus, riboflavin, protein, and potassium. With slightly less lactose than cow's milk, goat's milk can be a problem for those with lactose intolerance. Occasionally, people with milk allergies may also be allergic to goat's milk.

Rice milk: Grain milks, like the ones made from brown rice, look like cow's milk, but taste milder and grainier. Rice milk contains less protein but more carbohydrates than cow's milk. Some of the carbs are starch and fibre from the rice, but most of it comes from being sweetened with sugar, vanilla, chocolate, or other sweet flavours.

Soy milk: Soak soybeans, crush them, cook them, and then filter and strain the liquid that's left, and you have the basis of soy milk. Flavours are often added, like vanilla or chocolate. Because it's made from soybeans, this milk substitute boasts the legume's nutritional benefits – protein, fibre, B vitamins. Some products contain added calcium and vitamins A and D. But unlike cow's milk, soy milk is low in fat and free of cholesterol. Since it contains no lactose, it's good for those with intolerance. Occasionally, people with milk allergies may also be allergic to soy milk.

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