How to make the transition to replacing dairy from your Diet

Today I’d like to talk about one of the first changes that a person makes on their journey switching from cow’s milk to non-dairy milk. It is also one of the easiest changes a person makes thanks to a huge selection of non-dairy milks on the market.  I have seen a mammoth wall of non-dairy milk in supermarkets. It’s taking over! There’s really something for everyone from almond milk to flax milk and everything in between.

Here are lists of the non-dairy milks…………….

  • Almond milk
  • Almond-coconut milk
  • Coconut milk
  • Flax milk
  • Hemp milk
  • Oat milk
  • Quinoa Milk
  • Rice milk
  • Soy milk

Soy milk is also the only non-dairy milk (to my knowledge) that has a similar nutritional profile to cow’s milk. Soy milk has 12 grams of protein in every 235ml serving making it the highest protein content. It’s great for smoothies when you don’t want to add protein powder, but still want a kick of protein. No matter which brand you buy, look for organic, GMO-free soy milk whenever possible.

Nutrition Facts

(per 8 fl oz serving)           Unsweetened Soy Milk (Edensoy)               2% Cow’s milk

Calories               120 cals               122 cals

Total fat              6 grams 5 grams

Saturated fat      1 gram  3 grams

Cholesterol         0 mg      20 mg

Sodium  5 mg      100 mg

Potassium           460 mg  366 mg

Total carbohydrate          5 grams 11.5 grams

Dietary fibre       0 gram  0 gram

Sugars   2 grams 12 grams

Protein  12 grams             8 grams

Almond milk

Almond milk is creamy, deliciously nutty, and blends well into just about anything. Almond milk is very low in protein, so be sure to pair it with protein rich vegan foods like hemp seed, chia seed, beans/legumes, protein powder, etc.

Sweetened or unsweetened?

If you are starting out, you might want to check out the lightly sweetened varieties to help with your transition. Another option is to make the transition gradual. Having cereal? Why not try subbing half the cow’s milk with non-dairy milk? Or try using creamy almond milk or coconut milk in a cup of tea. There are plenty of ways to gradually ease into the taste.