Cow’s milk may be  the most popular among milk sources because of its high calcium content, protein, and vitamins B12 and C, but not all people can stomach (pun intended) it. Some  are allergic to it because of two factors: genetics and secondary lactase deficiency caused by diseases that destroy the small intestine’s lining.

Moooo. Mama cow & baby cow

Lactose-intolerant people  usually discover their condition in their  adulthood  when they experience symptoms like diarrhea, nausea, abdominal pain and bloating two hours after drinking milk. Because of this, people began looking for alternative sources of milk that are as nutritious as cow’s milk but won’t mess up their stomach.

1. Oat Milk.  Oat milk is ideal for those who have high cholesterol or are lactose-intolerant. It’s also rich in fiber and contains high levels of vitamin E which is a good antioxidant, folic acid for DNA repair and red blood cell production, phytochemicals for protection against diseases. Sports dietitian Louise Sutton of Leeds Metropolitan University noted that oat milk boost athletes’ endurance more than energy drinks because of its low glycemic index.

2. Soy Milk.  This is  the most popular alternative because not only does it contain calcium, it has  high amounts of fiber and protein, low in fat, and ideal for the  lactose-intolerant. Moreover,  only few people are allergic to soy products. Soy milk also contains vitamins B and E, omega-3 fats, and the cancer-fighting  isoflavones which help balance the hormones in the body.

3. Sheep Milk. Aside from its fur that would make a good coat, sheep’s milk is highly nutritious because it contains twice as much as the calcium, zinc, phosphorus, vitamins A/B/ E  found in cow’s milk. It contains a higher proportion of short- and medium-chain fatty acids which have little effect on cholesterol levels in people. Because it  has low saturated fat content and high level of iodine, people with thyroid problems can give this a try.

Most of the sheep milk produced in the world is made into cheese.

Sheep milk sacks

4. Goat Milk. Goat milk contains more calcium, potassium, manganese, copper, and vitamins A and D than cow’s milk. It’s also a good food source of vitamin B2 and phosphorus.  The Blue Zones author and founder Dan Buettner attributed the low percentage of Alzheimer’s disease patients among people living in Sardinia (whose average life span is 100 years old) to their regular consumption of goat milk.

5.  Buffalo Milk. Aside from containing protein, calcium, phosphorus, iron and low cholesterol level, buffalo milk contains high levels of immune system enhancers called immunoglobulins and antimicrobial agents such as lysozyme, lactoferrin, and lactoperioxidase that protect the body against harmful diseases.

6. Rice Milk.  It’s heart-friendly because there are only 2 grams of fat per cup of rice milk.  The unsaturated fat comes from rice bran oil which can lower blood cholesterol. Its high magnesium content can help control the body’s blood pressure while both iron and copper increase the production of red blood cells which can give you better oxygenated blood and more vitality..  Fortified rice milk also contains calcium, B vitamins and different minerals. 

7. Coconut Milk. Coconut milk is often used in cooking in Asian countries.  It’s an alternative for those allergic to animal milk. Coconut milk contains lauric acid (found in human milk) which researchers found to have anti-microbial,  anti-viral, anti-bacterial and anti-fungal properties.

8. Almond Milk.  The almond milk’s creamy and  flavorful taste is the reason why it’s becoming a popular alternative to cow’s milk. Almonds are among the healthiest nuts and their nutritional content can be extracted through a grinding or juicing process.  It’s rich in protein, unsaturated fat, potassium, flavanoids, magnesium,  has lower sugar content than soy milk. Almond milk has great cholesterol-lowering effects and effective in reducing the risk of heart diseases. It also has manganese which helps in bone building and repair, and selenium which prevents cell and tissue damage.  All these health benefits can be largely attributed to the presence of vitamin E (an excellent antioxidant), magnesium and monounsaturated fats.

9. Hemp Milk. Made from the seeds of the hemp plant, organic hemp milk doesn’t contain the substance THC (tetrahydrocannabinol) that’s present in marijuana, according to integrative health expert Dr. Andrew Weil of Arizona. THC isn’t  associated with hemp milk.

Hemp is used in making health food, clothing, paper, fuel and a lot more.

In fact, hemp milk contains the essential fatty acids Omega-6 and Omega-3 which are good for the heart and brain, calcium, protein, magnesium, beta-carotene, fiber, potassium, iron, riboflavin, and B vitamins.  Like soy milk, it’s plant based so it’s ideal for lactose-intolerant people.