Once upon a time, when milk was the official drink of your childhood, the only thing you could expect to drown your cereal in was whole cow’s milk.

Things are slightly different nowadays, with milk alternatives becoming increasingly popular. The all-time classic “Drink milk, it’s good for you” is inevitably followed by one and only question: “Which kind?”

You can have full fat, skimmed, flavoured, organic, soy, almond, coconut, rice, just to name of few. The list can grow even longer, making it confusing for consumers to choose. There is no reason for milk drinkers to be discouraged though. Let’s take a close look at some of the most popular types of milk to help you determine which best suits your needs.

DAIRY MILK
When we’re born, we receive most of these nutrients from our mothers’ milk. Once weaned, we must rely on what we eat and drink to provide us with enough nutrients for our bones to lengthen and strengthen. Dairy milk provides the right amount of bone-building nutrients: the highest concentration of absorbable calcium, vitamin D, high-quality protein, phosphorus, magnesium, potassium, vitamin D, vitamin B12 and zinc.

In recent years some nutrition scientists have voiced concerns that drinking too much milk might pose health risks, but there is no conclusive evidence supporting this as yet.

Even though all milk found on the supermarket shelves must comply with stringent safety standards and regulations, many people opt for organic milk to avoid the added hormones conventional dairy farmers give to the cows. However, as with all organic foods, it depends on the process that makes milk organic. People should not rely on the label of the final product and bear in mind that organic milk does not come with an additional nutrient content compared to standard milk.

As to the question of whether low-fat milk offers the same health benefits as full fat, the answer is yes, but it’s not absolute that it can help you lose weight, since there is not always a significant difference in caloric value.

Skim milk might contain slightly more calcium than full-fat milk, but a great deal of vitamin D (it facilitates the absorption of calcium) is lost during the processing. This is why sometimes skim milk is fortified by added vitamin D.

ALMOND MILK
Low in calories, free of saturated fat and a good source of vitamin A and D, almond milk is a good alternative for those who cannot tolerate dairy.
Health benefits aside, it can be made at home for a creamier and certainly fresher version than the store-bought version.

But be conscious of what you are missing. Even though almonds are a great source of protein, almond milk is not. Furthermore, it is not famous for its calcium content either.

What you can do is look for brands supplemented with calcium.

SOY MILK
It is probably considered the most popular non-dairy milk and for good reason.

An essential for vegans, soy milk contains almost as much protein as cow’s milk, yet is lower in calories.

Soy beverages are naturally low in calcium, containing only about 10mg per serving.

Since it is made from soybeans, it is naturally free of cholesterol and low in saturated fat, making it suitable for people with heart conditions.

However, excessive consumption of soy has been linked to thyroid disease and fertility problems.

RICE MILK
It is considered the least allergenic of milk alternatives, since it is obviously lactose and nut free.

Being high in carbohydrate and low in protein, as well as its zero content in fibre makes it the least desirable choice for those who want to lose weight or those in need of more protein, such as athletes or the elderly.

As with soy and almond milk, it is not a natural source of calcium or vitamin even though it can be fortified with these.

Due to its natural sweetness, it pairs perfectly well with desserts and baked goods.

COCONUT MILK
Classed as a fruit and frequently confused for being a nut, the coconut is rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous.

Coconut milk can be a milk substitute for those with lactose intolerance but can also be used as a base for both food and beverages, from smoothies and milkshakes to curries and soups.

Consumed in moderation, this wonder beverage can help our body fight infections and viruses, thanks to the lauric fatty acid it contains.

HEMP MILK
Its creamy and nutty flavour will surprise your tastebuds.

Hemp milk is naturally rich in healthy omega-3 and omega-6 fats, wonder nutrients for your heart and brain. In fact, hemp seeds are packed with six times more omega-3s than salmon.

It may lack in protein and calcium, but contains essential vitamins A, E, D and B12 and elements like phosphorus, magnesium, zinc, and iron.

*Sources: healthyeating.org, prevention.com, vita.gr, edition. cnn.com, healthline.com, milk.co.uk, bbcgoodfood.com, greek.food.com, spiciefoodie.com, wellnessmama.com

If you have high blood pressure, you may want to grab a container of soy milk from the grocery store dairy case. But if you feel like experimenting on a DIY recipe why not make soy milk from scratch?

Ingredients:

160g dry organic soy beans
6-8 cups of water
salt (optional)
sugar (optional)
vanilla, cinnamon, chocolate or flavouring of choice (optional)

Method:(see next page)

1. Wash and sort the soy beans then place in a large bowl and fill with water. Allow to soak overnight, change the water at least once and if needed add more water if beans soak it up. The next day beans should be at least doubled in size. Check they are soft and can easily be cut through, if not they need to soak longer. Rinse thoroughly.
2. Pour the soaked beans into a large bowl and cover with water. Grab some beans between your palms and start rubbing them together. This will loosen the shells, so continue to do so until they separate. Place the beans back into the water and give a gentle stir with your hands. The shells will float to the top of the water or just above the beans, scoop them out and rinse the soybeans.
3. Place cheese or muslin cloth over the strainer and set on top of a large pot. Place 1 cup of soaked soybeans in the blender then add 2-3 cups of water (500-750 ml). Cover and blend for about 3-5 minutes until the beans have completely broken down. Pour liquid into the cloth-covered strainer. Allow to strain for a minute or two then bring all the ends of the cloth together and twist until all the liquid is squeezed out. Remove the ground soybean and set aside, place cloth back on strainer. Blend the next batch of soaked beans and water, strain and repeat until all of the soybeans have been processed and strained.
4. Place pot on stove over medium low heat and bring to boil, stir from time to time. Once the milk has boiled, add salt and any flavouring or sweeteners you wish to add. Turn the heat down to low and allow to cook for another 20 minutes. Turn the heat off and allow the milk to completely cool before you use it or store it.
5. Remove any skin that may have formed on top. Store in the refrigerator no more than one week.