1. Health & Lifestyle

Try these Non-Dairy Alternatives if you Hate Milk & its Products

Shikha Parewa
Shikha Parewa
Non-dairy food items

There are many people who don’t bother to have milk and its products or maybe they have Lactose intolerance. In this article we will discuss about those non-dairy products that can provide you with those important nutrients which play very crucial role in maintaining a healthy body.

We all know that milk is a very good and common source of calcium and many other nutrients but if you don’t like to consume milk and its products then go through following non-dairy products to let not your body compromise with essential nutrients.

Almond Milk:

Almond milk is one of the popular milk alternative as it is cheap to buy and easy to make. Many people find it delicious. A cup of almond milk contains about 39 calories, 2.5 gram of fat and 1 gram of protein. It does not have that strong flavor which other plant based milks may have.

Rice Milk:

Rice milk is a more watery and sweeter than other dairy alternatives. It comes in a number of varieties and can be good choice to replace milk in cereal. A cup of rice milk contains around 113 calories, around 2 gram of fat and 1 gram of protein.

Coconut Oil:

Coconut oil is one of the most cheapest and common oil which is the best alternative for butter. People prefer to heat this oil and add a bit of salt to neutralize the sweet flavor of the coconut oil.


A ripe banana can be a good choice to replace Milk & Butter. Bananas are very rich source of potassium, vitamin B6, vitamin C, fiber and various antioxidants and phytonutrients.  There are many people who prefer banana with milk but if you are eating it individually you can still avail yourself sufficient amount of nutrients.

Nutritional yeast:

Many manufacturers prepare it with essential vitamins. It contains nutty and cheesy flavor. It is one of the easy ways to add a cheesy flavor to our many dishes such as pasta sauce and cheesy garlic bread.

Soy Milk:

People who cannot tolerate dairy food items can add soy milk in their daily diet. Soy milk, on the other hand helps to cut calories. So the people who are conscious of calories can prefer soy milk to maintain their fitness. A cup of soy milk contains 7 gram of protein, 80 calories and 4 gram of fat which means it avails us as much protein as whole milk.


Through the use of avocado, we can substitute those dairy products which we usually use for baking. A ripen avocado is the best substitute for butter which we apply at the time of baking. One-half or 68 grams of an avocado contains 114 Calories, 6 gram of dietary fiber and around 6 gram of monounsaturated fatty acids.

There are a number of non dairy alternatives to choose from. These non-dairy food items are easily available in stores while some of them can be prepared at home. We can get relief from gastrointestinal symptoms, can lower risk of some cancers, decrease inflammation and can also reduce environmental impact by preferring non-dairy products.

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