How to seek the right milk for you?

There's a whole host of reasons why more and more people are cutting out cow's milk and exploring alternative substitutes to milk. Nutritional therapist, Kerry Torrens explored the most popular alternatives, before our cookery team put them to the test in the Good Food kitchen…

Scour the dairy shelves in your supermarket and, as well as cow’s milk, you can find goat’s milk, several soya options and milk-style drinks made from nuts. There’s a huge demand for these products, as four out of 10 British households now use an alternative to traditional milk in hot drinks, cereal or cooking.

One reason is that some of us find cow’s milk difficult to digest, and blame symptoms like bloating, wind and diarrhoea on dairy. This may be because low levels of the enzyme lactase make it hard to digest the lactose (sugar) in dairy. Other people may be intolerant to cow’s milk protein or have a more serious allergy to dairy products.

Milk allergy is also one of the most common childhood food allergies, affecting about 2-3 per cent of UK infants, with symptoms ranging from skin conditions to digestive problems.

Best for babies

The Department of Health recommends that babies are breast-fed up to six months, and start whole cow’s milk from one year old. Semi-skimmed is an option from two years and skimmed milk only after five years of age. Always ask your GP or a dietitian for advice if your baby has a milk allergy. Some alternatives, like soya drinks, may be unsuitable.

Skimmed, semi or whole? 

Latest research reveals that skimmed milk isn’t necessarily the healthiest option. Yes, it’s lower in fat and calories, and higher in calcium, than whole milk, but some experts suggest that the saturated fat in dairy may not be a problem in terms of heart health. In fact, by drinking skimmed we may be missing out on fat-soluble nutrients like vitamins A and E.

Semi-skimmed is low enough in fat to be a ‘low-fat’ food, but it also has lower levels of fat-soluble vitamins than whole milk. So make sure you get your fat-soluble vitamins from other sources, such as brightly coloured salad or veg served with an oil dressing.

 

Best for babies

The Department of Health recommends that babies are breast-fed up to six months, and start whole cow’s milk from one year old. Semi-skimmed is an option from two years and skimmed milk only after five years of age. Always ask your GP or a dietitian for advice if your baby has a milk allergy. Some alternatives, like soya drinks, may be unsuitable.

Choose the right one for you

Check our guide below for your best option. Whether you choose dairy milk or not, always include plenty of non-dairy sources of calcium in your diet, such as canned salmon and sardines, green leafy veg, nuts and seeds, including almonds and sesame seeds.

Tradional cow's milk

What is it? 

A natural product, rich in protein and a source of calcium. Organic milk contains higher levels of healthy omega-3 fatty acids, and the cows are less likely to have been exposed to antibiotics and pesticides. Some people prefer homogenised cow’s milk, as homogenisation breaks down the fat molecules, making the milk easier to digest.

Good for... 
Cereal, porridge and in hot drinks, and naturally nutritious.

Taste... 
Mild and creamy.

Cooking...
Ideal in sauces and bakes.

We tested...
Whole Milk, 49p/pt, Tesco.

Cow's milk nutrition per 100ml

68kcals	122mg calcium	4g fat	2.6g sat fat	4.7g sugar	3.4g protein

 

a2 cow’s milk

What is it?
Milk containing a2 protein only. Cow’s milk consists of a range of proteins, one group being caseins, where the main types are a2 and a1. New research suggests that a1 can cause gut discomfort – if you’ve ruled out lactose-intolerance, you could try a2 milk.

Good for...
Those affected by milk protein.

Taste...
As good as cow’s milk.

Cooking...
Works as well as cow’s milk.

We tested... 
a2 Whole Milk, £1.99, Morrisons.
 

Lactose-free cow’s milk

What is it? 
Cow’s milk that has been filtered to remove lactose, and has the lactase enzyme added. It contains the same nutrients as regular milk.

Good for... 
The lactose-intolerant.

Taste...
The same as cow’s milk.

Cooking...
Works as well as cow’s milk.

We tested...
Lactofree Whole lactosefree dairy drink, £1/1 litre, Asda.

 

Goat’s milk

What is it?
A natural product, nutritionally similar to cow’s milk.

Good for...
A useful option for people who can’t tolerate cow’s milk, as it has smaller fat particles and less lactose. Works well in tea, coffee and hot chocolate.

Taste...
A strong, distinctive flavour, slightly sweet with a sometimes salty undertone.

Cooking...
Suitable for use in most recipes.

We tested... 
St Helen’s Farm Whole Goats Milk, £1.49/1 litre, Sainsbury’s.
 

Goat's milk nutrition per 100ml

61 kcals	120mg calcium	3.6g fat	2.5g sat fat	4.3g sugar	2.8g protein

 

Almond milk

What is it?
A blend of almonds and spring water, this is fortified with calcium and vitamins, including D and B12.

Good for... 
Vegans and anyone avoiding animal products, because it’s fortified with vitamin B12. We enjoyed it in hot drinks but felt it worked best in coffee.

Taste...
A subtle nutty flavour – choose unsweetened for day-to-day use.

Cooking...
Use in the same quantities as cow’s milk – makes a good batch of scones.

We tested...
Alpro Almond Milk Unsweetened, £1.59/ 1 litre, Ocado.
 

Almond milk nutrition per 100ml

13 kcals	120mg calcium	1.1g fat	0.1g sat fat	0.1g sugar	0.4g protein

 

Soy or soya milk

What is it?
Soya ‘milk’ is comparable in protein content to cow’s milk and is low in fat. Soy-based foods can help to manage cholesterol levels, although you need about 25g soy protein, or 3-4 glasses of soya milk a day, to achieve this. Some brands are fortified with calcium and vitamins A and D.

Good for...
Non-dairy drinkers who are looking for a low-fat option – check that your brand includes added calcium and vitamins A and D. Mixes well in tea and coffee.

Taste...
Nutty and thick, but not sticky.

Cooking...
Works well in baking – try it in our dairy-free Blueberry & coconut cake.

We tested... 
Vivesoy Unsweetened soy drink, £1.25/1 litre, Tesco.
 

Soy or soya milk nutrition per 100ml

37 kcals	120mg calcium	1.7g fat	0.26g sat fat	0.8g sugar	protein 3.1g

 

Hemp

What is it?
A blend of hemp seed and fortified with calcium and vitamin D.

Taste...
Mild and slightly sweet.

Good for...
Hot drinks.

Cooking...
Use in smoothies or sauces. Or freeze with fruit and honey for a non-dairy ice cream.

We tested... 
Braham & Murray Good Hemp Original, £1.49/1 litre, Tesco.
 

Hemp milk nutrition per 100ml

39 kcals	120mg calcium	2.5g fat	0.2g sat fat	1.6g sugar	0.04g protein

 
 

Coconut milk

What is it?
Made from pressed coconut with added calcium. This is lower in protein, with higher levels of saturated fat than most other plantbased options.

Good for...
Vegetarians. Try it with your cereal, and in tea and coffee.

Taste...
Light with a hint of coconut.

Cooking...
Great for baking, as the coconut flavour won’t overpower the food. Makes a good batch of sweet dairyfree pancakes – as the milk is quite thin, you won’t need as much in your batter.

We tested... 
Free From Coconut Milk, £1.69/1 litre, Tesco.
 

Coconut milk nutrition per 100ml

25 kcals	120mg calcium	1.8g fat	1.6g sat fat	1.6g sugar	0.2g protein

 

Oat milk

What is it?
Made from oats and enriched with vitamins and calcium. Low in saturated fat.

Good for...
A low-fat option with all the goodness of oats.

Taste... 
Creamy with a slightly powdery aftertaste. 

Cooking...
Won’t split when heated, good for a white sauce.

We tested... 
Oatly Oat Drink, £1.39/1 litre, Sainsbury’s.
 

Oat milk nutrition per 100ml

45 kcals	120mg calcium	1.5g fat	0.2g sat fat	4g sugar	1.0g protein

Rice milk

What is it?
A sweet milk, low in protein and fortified with calcium.

Good for...
Those who can’t tolerate dairy or soya.

Taste...
Sweet but neutral – doesn’t give hot drinks a milky colour.

Cooking...
Thin consistency, so you may need to thicken sauces with a little extra flour.

We tested... 
Rice Dream, £1.99/1 litre, Holland & Barrett.
 

Rice milk nutrition per 100ml

47 kcals	120mg calcium	1.0g fat	0.1g sat fat	4g sugar	0.1g protein