TEMPO.CO, Jakarta - Many people rely on milk, but allergies and other reasons can lead some to avoid it. Even picky eaters may dislike the taste. Fortunately, there's a growing range of alternatives beyond cow's milk.

These options come from various sources: animal-based like goat's milk, plant-based like nuts (almond milk), legumes (soy milk), grains (oat milk), and even other plant sources.

According to bbcgoodfood.com, cow's milk naturally provides essential nutrients like calcium, vitamin D, vitamins A, B2 (riboflavin), B12, and minerals like magnesium, zinc, potassium, and phosphorus. It's also a good protein source, containing more than most plant-based alternatives. While it has some saturated fat (less heart-healthy than unsaturated fat), you can choose skim or fat-free milk, or opt for non-dairy alternatives.

Here is a list of five top milk alternatives for people with allergies or preferences:

1. Oat milk

Oat milk is made from oats and water, often with thickeners, oils, and salt for texture and taste. It's naturally sweet and light, perfect for cereal, smoothies, or even cooking like regular milk. One cup offers 140-170 calories, 4.5-5 grams of fat, 2.5-5 grams of protein, and 19-29 grams of carbohydrates. Compared to cow's milk, it has similar calories but double the carbs and half the protein and fat.

2. Soy milk

This alternative comes from soybeans or soy protein isolate, often with added thickeners and oils for better taste and texture. The creamy, smooth flavor can vary by brand. Soy milk works well in savory dishes, coffee, or cereal. One cup of unsweetened soy milk provides around 80-90 calories, 4-4.5 grams of fat, 7-9 grams of protein, and 4 grams of carbs. Nutritionally, it's nearly equal to cow's milk in protein but has half the calories, fat, and carbs.

3. Almond milk

Almond milk is made from whole almonds or almond butter and water. It has a light, slightly sweet, and nutty taste. It shines in coffee, tea, smoothies, desserts, and baked goods as a cow's milk substitute. One cup of unsweetened almond milk provides about 30-35 calories, 2.5 grams of fat, 1 gram of protein, and 1-2 grams of carbs. Compared to cow's milk, it has significantly less protein, carbs, calories, and fat. Almond milk is a great low-calorie option.

4. Coconut milk

Coconut milk boasts a smooth texture and a sweet, subtle coconut flavor. One cup (240 ml) has 45 calories and 4 grams of fat, with virtually no protein or carbs. Compared to cow's milk, it has a third of the calories, half the fat, and significantly less protein and carbs. It's the lowest in protein and carbs of these alternatives, making it a good choice for those aiming to cut carbs, but not ideal for high protein needs.

5. Cashew milk

Cashew milk is a popular non-dairy beverage made from whole cashews and water. It has a smooth, rich texture and is packed with vitamins, minerals, healthy fats, and other beneficial plant compounds. Available in sweetened and unsweetened versions, cashew milk can replace cow's milk in most recipes. It's a good source of healthy fats, protein, and various vitamins and minerals, with most of the fat coming from unsaturated fatty acids, which promote heart health and offer other benefits.

SUKMA KANTHI NURANI

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