From soya to coconut, we take a look at the best alternatives to cow's milk

Milk is an essential part of a healthy diet, but sometimes it can be a little too hard to stomach. If you’re lactose intolerant how do you reap all the benefits of a glass of the white stuff, without the side effects? Here are our top milk alternatives to enjoy in your cup of coffee, morning porridge or just on its own.


Soya milk benefits 

The pros Fortified with vitamins D, B12, B2 and calcium, this contains as much protein as cow’s milk.

The cons The soy flavour can be an acquired taste.

Per 100ml 32 cals, 1.8g fat (0.3g sat fat), 0.1g sugars, 3.3g protein.

TRY Alpro Wholebean Unsweetened Soya (£1.40/1l).


Almond milk benefits 

The pros Naturally sweet-tasting, this contains fewer cals than other varieties.

The cons It can split when heated, so works better in cereals and smoothies.

Per 100ml 14 cals, 1.2g fat (0.1g sat fat), 0.1g sugars, 0.5g protein.

TRY Blue Diamond Almond Breeze Unsweetened (£1.50/1l).


Rice milk benefits 

The pros Fortified with vitamins D, B12 and calcium. It’s also least likely to cause an allergic reaction.

The cons It’s sweet, so good for baking, but not so good for savoury foods.

Per 100ml 50 cals, 1.1g fat (0.1g sat fat), 7.1g sugars, 0.1g protein.

TRY Rice Dream Organic (£1.50/1).


Hemp milk benefits 

The pros This is a great source of omega-3, fortified with calcium and vitamin D.

The cons Tends to separate out in coffee.

Per 100ml 32 cals, 2.8g fat (0.2g sat fat), 1.8g sugars, 0.2g protein.

TRY Braham & Murray Good Hemp (£1.60/1l).


Coconut milk benefits 

The pros A thinner consistency than the canned coconut milk for cooking, this is fortified with vitamin B12, as well as D and calcium, and has a delicious coconut flavour.

The cons It’s much higher in sat fat than other options.

Per 100ml 28 cals, 1.9 fat (1.7g sat fat), 2.1g sugars, 0.3g protein.