Slim's Healthy Kitchen On The Rise Of Alternative Milks!

Cows milk is considered a normal part of most peoples diets from birth, added to cereal, drank from the carton (soz mum) and most importantly to get that frothy coffee!

Whilst it still is popular, we get its not for everyone through choice or intolerances and so we have the rise of milk alternatives!!

Here’s a few reasons why cows milk is becoming less popular; 

Milk allergy – Nearly 3% of kids under 3 have a cows milk allergy, whilst most outgrow this by the age of 16, 20% don’t! We encountered this ourselves when our 8 week old baby was labelled cows milk protein allergic – with scary symptoms it was a slow process to diagnose. 

Lactose Intolerance – A suspected 75% of the worlds population has a lactose intolerance! Symptoms can vary and can range from mild to severe and threatening. This condition happens when people have a deficiency in lactase, the enzyme that digests lactose

Dietary Choices – For many this can be a personal reason, vegans exclude all products from animals including liquids. Health reasons and people dieting may also restrict milk and use a lower calorie alternative. 

Potential health risks – Some people may choose to avoid cows milk due to concerns over potential contaminants, including antibiotics, pesticides and hormones


The good news is there is alternatives….and we’ve got them, so let’s talk more about them and check out the macros on that alternative Flat White (8oz).

Almond Milk 

Currently our most popular milk alternative and the reason for our creamy porridge. Made from ground almonds and filtered water, like other milk alternatives almond milk often contains thickeners to give a creamier consistency and prolong shelf life. Almond milk is not the alternative for you if you suffer from a nut allergy. 

Almond milk is one of the LOWEST calorie milk alternatives as long as you stick to the unsweetened version. 

So the macros for an Almond Flat White 

Calories – 50 

Fats – 3g

Protein – 1g

Carbs – 5g 

Not going to give you the protein boost you’re after…but that’s not why we have coffee, right? 

Coconut Milk

Coconut milk is made from filtered water and coconut cream, which is made from grated coconut flesh. In spite of its name, coconut is not actually a nut, so people with nut allergies should be able to eat it safely.

Coconut milk is more often referred to as “coconut milk beverage” because it’s a more diluted than the type of coconut milk used in cooking, which usually is sold in cans. As mentioned with almond milk there will be some starches or thickeners in there to pro long shelf life. 

So the macros for an Coconut Flat White 

Calories – 60

Fats – 4.5g

Protein – 1g

Carbs – 7g

So, similar to the almond flat white, but notice the higher fats. Coconut milk contains more fat than the other milk alternatives, and nearly all of it is saturated. 

Coconut products have become more popular recently, partly because they contain medium-chain triglycerides, a type of fat. Some research suggests this type of saturated fat may actually help with weight loss. However, saturated fats in general are associated with increased risk of heart problems, so further research is needed. 


Soy Milk 

Made from Soy Beans and filtered water, again like other plant-based milk alternatives, it may contain thickeners to improve consistency and shelf life.

Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose – a solid all rounder! 

So here’s the macros for a Soy Milk Flat White;

Calories – 90

Fats – 2.5g

Protein – 5g

Carbs – 12g

Higher protein, higher carbs! Similar breakdown to cows milk. Soy Milk is also good source of vitamin A, vitamin B-12, potassium, and isoflavones, plus it can be fortified with calcium and vitamin D.

The only negative, soy is a common allergen for adults and children. 


And now for our new addition…

Oat Milk

Yup, exactly as it sounds – made from oats and water, blended together then strained to create a creamy texture. Similar to cows milk. 

Oat milk is a great alternative for cereals and well…oats! With more fibre than any of the other alternatives it is becoming more and more popular. 

Now, the macros for an Oat Milk Flat White;

Calories – 130

Fats – 2.5g

Protein – 4g

Carbs – 25g

Higher in carbs? yes! But don’t say that like it’s a bad thing! But that’s a whole other blog post!

So tell me, which milk alternative will you try next?