Food allergies are a serious problem, especially since they can lead to nutrient deficiency. A person can have multiple food allergies, which can limit options for reliable sources of essential nutrients. At least 2.5 percent of the general population suffers from food allergy, but its prevalence worldwide is increasing. Common foods that trigger food allergies include peanuts, tree nuts, wheat, eggs and milk.

Cow’s milk is one of the most common food allergens among children. Allergy to cow’s milk is caused by an abnormal immune response to certain milk components. Casein, a protein found in the solid part of curdled milk, and whey, a protein found in the remaining liquid part after milk curdles, are the two main triggers of an allergic reaction to milk. People with milk allergies produce antibodies for these proteins because their immune systems identify them as harmful substances.

Luckily for people with milk allergies, there are now plenty of milk substitutes available on the market. And while these plant-based alternatives cost more than regular cow’s milk, they contain fewer calories, don’t contain milk proteins and are generally better for your health.

Why choose milk substitutes if you’re not allergic to cow’s milk?

Today, there are numerous options available for those who are seeking to avoid animal milk. But these products don’t only cater to those with milk allergies, they are also very popular among health buffs, dieters and vegans. This is because milk substitutes are cruelty-free and low in calories, aside from being easy to use in everyday recipes. Plant-based milks also offer plenty of health benefits – as long as you choose products that don’t contain additives and are not overloaded with sugar.

Here are some good things you need to know about milk substitutes:

• They contain more calcium than cow’s milk – Some plant-based milks have 50 percent more calcium than dairy milk. They are also less acidic, so they won’t leach calcium from your bones.
• They contain less sugar – As long as you choose the unsweetened variety, you can be sure that your milk substitute contains less sugar – specifically, lactose – than animal milk. Lactose is a natural sugar that can cause digestive issues, such as an upset stomach or lactose intolerance.
• They do not contain natural (or added) hormones – The natural hormones found in dairy milk can trigger the production of excess insulin, an event that leads to the release of IGF-1. This growth factor promotes the growth of cancer cells.
• They are easy to digest – Compared to dairy milk, milk substitutes don’t give your digestive system a hard time. They also aren’t likely to cause any issues since they naturally lack lactose and promote good digestion.

The 10 best milk substitutes to choose from for a healthy diet

When it comes to picking a healthy milk substitute, the number one rule is to check the labels. The fewer the ingredients on the list, the better. You don’t want any added sugar, carrageenan or too much unsaturated fat. What you want are low amounts of sodium, lots of protein (at least 8 g) and the words “fortified with calcium and vitamin D.” You can also look for other nutrients that you’d want to have inside your body whenever you drink your plant-based milk.

Here are some of the best alternatives to dairy milk to look for when grocery shopping: (h/t to GoodHousekeeping.com)

• Soy milk – Nutritious and delicious, unsweetened soy milk contains at least 8 g of protein from soybeans. Soybeans are rich in dietary fiber, antioxidants and healthy polyunsaturated fats.
• Pea milk – A creamy milk substitute without the nutty taste, pea milk offers 8 g of protein plus potassium, vitamins A and D, iron and brain-boosting DHA.
• Coconut milk – Made from coconut cream and water, this unique milk substitute contains more fat but fewer carbs than nut-based milks. Coconut milk also contains about 5 g of protein, along with calcium, magnesium, potassium, iron and vitamin C.
• Oat milk – Creamy but with a delicate taste, oat milk is a great addition to your morning coffee, tea or breakfast cereal. Despite having a lower amount of protein than soy milk, oat milk often contains added fiber, which can help you feel full for longer.
• Almond milk – While also low in protein, almond milk nevertheless makes up for it in flavor and other nutrients, such as fiber, healthy fats, calcium, potassium and vitamins D and E.
• Cashew milk – Like almond milk, cashew milk is another flavorful milk substitute that benefits your immune system. This is because it contains zinc, copper and magnesium — minerals that support healthy immune function.
• Flax milk – Made by mixing cold-pressed flaxseed oil and water, this milk substitute is great for vegans and those with lactose intolerance. It is also packed with important nutrients, such as vitamins A, B12 and D and minerals like calcium and phosphorus.
• Hemp milk – Like flax milk, hemp milk is made from seeds. Besides protein (3 g), hemp milk offers plenty of essential nutrients, such as magnesium, calcium, vitamin D and omega-3 and omega-6 fatty acids. These essential nutrients are important for your brain and immune system.
• Rice milk – Mildly flavored and low in calories, rice milk is great for those who can’t eat nuts, seeds or legumes. Although it is low in protein and fiber, rice milk can provide calcium, potassium, sodium, iron, magnesium, cobalamin and vitamins A and D.

Using milk substitutes is a great way to avoid food allergies and reduce your daily calorie intake. However, plant-based milk can’t provide all of your nutritional needs, so be sure to complement it with nutritious foods, such as whole grains, lean meats, fruits, vegetables, raw nuts and seeds.

Sources:

WorldAllergy.com

MayoClinic.org

OneGreenPlanet.org

GoodHousekeeping.com