Many of us are lactose intolerant, so eating cow’s milk dairy products can upset our systems. We love the taste of dairy foods such as cheese and ice cream, so those of us who have issues are always hunting for alternatives. Here are the most delicious options we found.

Almond milk

Almond milk is made from ground almonds, and it contains no lactose or cholesterol. Vegans and vegetarians use almond milk regularly. It is beige in color, has a nut-like taste, and typically comes in three flavors: chocolate, vanilla, and plain. Last year, it passed soy milk as the most popular plant-based milk. Popular brands of almond milk include Almond Breeze and Silk PureAlmond.

To make your own almond milk, grind soaked almonds in a blender with water and your choice of sweetener or additive, and then strain through a cheesecloth. While almond milk is not a suitable replacement for breast milk or cow’s milk due to its low protein content, it is rich in other nutrients such as magnesium, selenium, zinc, copper, and calcium.

Soy milk

Soy milk is made from soaking dry soybeans and grinding them with water. Soy milk has about the same percentage of protein as cow’s milk: around 3.5%. Soy milk can be made at home with traditional kitchen tools or with a soy milk machine. The coagulated protein from soy milk is made into tofu, just as dairy milk produces cheese.

Because soy milk has a similar protein and fat content to cow’s milk (though the amino acid profile differs), it has become a popular alternative. Natural soy milk contains little digestible calcium, so many manufacturers add calcium carbonate. As it is plant-based, it has little saturated fat and no cholesterol.

Coconut milk

Coconut milk comes from grated coconut meat, and tastes just like liquid coconut. It has a rich taste that enhances soups and desserts, and some even use it as a substitute for cream in their coffee. If you want to make coconut milk at home, run the meat through your food processor or blender with hot water. After you refrigerate the milk, coconut cream separates and rises to the top.

Coconut milk is controversial because it contains lauric acid, a saturated fat that may raise blood cholesterol levels. However, coconut milk is better than trans fats because it is mainly medium-chain triglycerides, which may not carry the same risks as other saturated fats. In addition, coconut milk is full of medium-chain fatty acids (MCFAs), which the body processes differently than other saturated fats.

Goat’s milk cheese

Goat cheese has a similar amount of fat as cow’s milk cheese, but the fat profiles differ. Goat’s milk cheese has a higher proportion of medium-chain fatty acids, such as caproic, caprylic, and capric acid. These fatty acids are healthier for you than the saturated fats in cow’s milk cheese.

Goat’s milk is more similar to human milk than cow’s milk is, although that fact isn’t well known in the West. Goat cheese is made by allowing the raw milk to curdle naturally before draining and pressing the curds. Very little is added other than salt to preserve the cheese. Soft goat cheeses are made by hanging bundles of cheesecloth filled with curds in the kitchen for several days.

What’s your favorite alternative to cow’s milk dairy products?