Food allergies are common -- and they’re on the rise. Experts say that up to 15 million people have food allergies, 9 million of whom are adults. That’s a pretty hefty statistic.
Ninety percent of food allergies can be attributed to just eight foods, one of which is milk. According to the University of Nebraska-Lincoln Food Allergy Research and Resource Program, milk allergies are the most common food allergy seen in infants. However, 90 percent of those affected outgrow this allergy by the time they’re six.
When a person is allergic to milk, the immune system reacts against a protein found in milk. This is usually a result of genetics, in which a person’s body simply can’t metabolize milk. When this happens, stomach problems may occur. Breathing may become constricted, and a rash or hives may occur. A person may even go into anaphylaxis, which can cause the body to go into shock.
To diagnose a milk allergy, a skin prick test is used. When this test is conducted, a liquid containing either milk or a milk protein extract is put on the skin of either the forearm or back. The skin is then pricked, which allows the liquid to penetrate the skin. If a rash occurs, you may be allergic to milk. A blood test also can be used to test for antibodies related to milk allergy.
The good news is that there are many milk alternatives for those who are allergic to traditional cow’s milk. These tasty options can make for a great snack or cereal topper.
Check out these seven great alternatives to cow’s milk.
1. Soy Milk
According to Medical News Today, soy milk is the most common alternative to cow’s milk. This alternative is made from soybeans. Though it may sound bland, you don’t need to worry about flavor. You can purchase fun varieties like chocolate and vanilla. You can even get it without flavoring if that’s more your speed. And it can be purchased with added vitamins and calcium. (Some brands boast more calcium than traditional cow’s milk.)
Soy milk may be beneficial when it comes to preventing heart disease because it contains isoflavones. Plus, it contains phytoestrogens, which some say may help keep hormone levels in check during menopause.
That said, there is one concern when it comes to soy milk. Soybeans are considered one of the "big eight" allergens. However, regular milk can be found on that list as well.
2. Almond Milk
According to BodyBuilding.com, almond milk is a dairy-free option created from almonds. To make this milk, almonds are ground with water. The good thing about almond milk is that it is low in calories and often rich in vitamin E and antioxidants. However, almond milk is made with tree nuts, which is also one of the big eight allergens. So those who have nut allergies should steer clear of this option.
3. Coconut Milk
Coconut milk has become a popular alternative to cow’s milk because of its consistency, which is much like whole milk. According to Medical News Today, this is a higher-fat option. One serving has about five grams of saturated fat, making this a choice to avoid for those who are looking for lower-fat options. Many people are said to use this option for baking, which makes it a front runner for enthusiastic cooks. Plus, it has more potassium than cow’s milk. But coconut milk is low in protein and has much less calcium than regular milk.
4. Rice Milk
According to Fit Day, rice milk is a good, low-fat choice for those who are lactose intolerant because it is naturally dairy free. Like coconut milk, it is often used for baking. But also like coconut milk, rice milk contains less calcium than cow’s milk, and it has more carbs than regular milk. The good news is that this option is often fortified with both calcium and vitamins, which can add nutrition.
It is important to note that rice milk does not naturally contain protein. So you would want to add a high-protein option along with rice milk if you’re looking to pack protein into a meal. It doesn’t contain any soy, which makes it a good choice for those who are allergic to soybeans.
5. Goat Milk
According to the Global Healing Center, goat milk is a good choice for those who experience inflammation. It resembles human milk more than cow’s milk does, and it is said to be easier to digest than cow’s milk. In fact, half of those who have digestive issues with traditional milk do just fine with goat milk. Plus, goat milk is loaded with calcium, with more than one-third of the recommended daily amount in a serving. It's loaded with riboflavin, phosphorous, vitamin B12, protein and potassium -- making it a nutritional powerhouse. It even contains selenium, which is said to be good for the immune system.
6. Hemp Milk
Hemp milk? Yes! Don’t worry -- hemp milk isn’t the same as marijuana. Hemp is fully legal and won’t make you feel stoned.
According to BodyBuilding.com, hemp milk is made by combining hemp seeds with water. The result is a nutty taste rich in omega-3 fatty acids. These are the healthy fats found in fish. So if you aren’t a fish lover, this is a good alternative to obtain the heart-healthy benefits of omega-3s. It also contains iron, which cow’s milk doesn’t.
The experts at BodyBuilding.com warn that hemp milk can contain added sugars and is low in protein. This means you want to look for additives like rice syrup and cane sugar on the label, which pack on the pounds.
7. Oat Milk
Oat milk is another good alternative to cow’s milk. Oat milk is cholesterol free and rich in dietary fiber. However, it, too, is low in protein. For example, a serving of Pacific brand oat milk contains just four grams of protein. But it’s vegan-friendly and soy- and dairy-free, making it a good option for those with allergies to these foods.