Going Dairy-Free? Here are Some Alternatives

As we age, many people lose the ability to break down lactose, the main ingredient in milk, making us more sensitive to dairy over time. Approximately 65% of the global population has a lactose intolerance (1). Most people with lactose intolerance can manage their condition without having to give up all dairy foods.

Going dairy-free has never been easier due to the amount of alternative dairy-free products available today. Some people may choose to go dairy-free due to an intolerance or allergy, or environmental, ethical, or other health reasons. Whatever the case may be, this article will look at dairy-free alternatives and how you can incorporate them into your life.

What is a dairy-free diet?

A dairy-free diet is a diet free from lactose. Lactose is present in dairy products such as milk, cheese, yogurt, ice-cream, and any baked goods which contain milk. When cutting out or cutting back on dairy, it’s important to replace the nutrients you would usually get from dairy — namely calcium. Most dairy-free products in the grocery have been fortified with calcium along with other vitamins and minerals. You can also get calcium from:

• Chia seeds
• Sardines
• Almonds
• Spinach and kale
• Edamame and tofu

Dairy-free alternatives

Almond based
Almond milk is one of the most popular plant milks and its made by blending almonds with water and then straining the mixture to remove the solids. It has a nutty flavour and creamy texture, making it a popular choice for people to use with cereal, coffee/ tea, or to add to smoothies.

Commercial almond milk comes in a variety of brands and flavours and are fortified with calcium, Vitamin D, protein, and other vitamins and minerals. It is also low in calories. People who are allergic to almonds or nuts should avoid almond milk.

Main uses: due to it’s thin texture and nutty taste, add almond milk to your coffee or tea, or use it in cereal, smoothies, and milkshakes.

Oat based
Oat milk is a great choice for people with allergies or intolerances as it’s naturally free of lactose, nuts, soy, and gluten if made from certified gluten-free oats. It’s made by soaking and blending oats with water and then straining them to separate milk from the oats. It tastes very similar to cow’s milk but with a milk oat-like aftertaste.

Oat milk generally has more calories than other types of plant milks and is a great source of vitamins, minerals and fibre.

Main uses: substitute oat milk for any dairy milk when baking as it has a similar taste and texture. It also isn’t as sweet or nutty as almond milk, making it a good option to add to savoury dishes such as soups or mashed potato. It can also be used in tea/ coffee, cereal and smoothies.

Coconut based
Coconut milk is a well-known staple in Trinidadian kitchens as it’s often used in soups, curries, stews, and desserts. Coconut milk comes from the white flesh of mature brown coconuts. It has a thick consistency and a rich, creamy texture.

It’s higher in calories and fat compared to other plant-based milks and is a good source of vitamins and minerals.

As coconut milk has become a popular plant-based milk, you can now buy different kinds. You can find full fat and lite coconut milk in a can, which is ideal to cook with. Coconut milk that comes in a carton can be lightly sweetened and is more diluted to reduce the amount of fat, making it more suitable to add to coffee/ tea or smoothies.

Main uses: coconut milk is great to use in desserts due to its fat content — try it in baked goods, homemade ice-cream, or flan. Use coconut milk to add creaminess and a depth of flavour to your soups and curries.

Soy
Soy milk was one of the original plant-based milks. It’s made from soybeans and filtered water. Nutritionally, its is most similar to low fat cow’s milk as it contains all nine essential amino acids, it’s rich in protein and is balanced in fats and carbs.

It has a mild and creamy flavour. It is often used to make other dairy-free products such as soy yogurt, soy cream, and soy-based cheeses.

Main uses: add it to your coffee, smoothie, or in cereal. It can also be used in baking.

Thanks for reading! We included an easy and really good-for-you bonus recipe below. Consult your doctor before regular use of golden milk especially if you are on blood thinners or other such medication.

Check out Tru Valu’s wide range of dairy-free products in their chilled and frozen sections.

References

1. Storhaug CL, Fosse SK, Fadnes LT. Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. The Lancet Gastroenterology and Hepatology. 2017 Oct 1;2(10):738–46.

All of the content presented by Tru Valu Supermarkets on our Medium channel, including written text, photographs, videos, and graphics, as well as other resources we might include is meant to educate and it should not be perceived as a substitution for professional medical advice, as well as diagnosis or treatment. Always consult your doctor or nutrition advisor before making major lifestyle and diet changes.

Tru Valu Supermarkets is one of Trinidad and Tobago’s leading supermarket brands. As a responsible supermarket chain we believe in educating and informing our customers to make responsible decisions each day to improve their wellness and wellbeing.

Tru Valu Health and Wellness Program, Article 43