Raw Milk
Raw milk has not been pasteurized or homogenized and contains living bacteria, enzymes, and many enzyme-based, pathogen-killing systems. It’s known to significantly boost immunity, especially in children who get sick frequently. It also may help with asthma and improve digestive function and ability, explains Haspel.
Even though it’s cows milk, raw milk typically doesn’t cause the same symptoms in those who are lactose intolerant as other cow’s milks. But because it’s not pasteurized, there is a risk of taking in bacteria and is not recommended for pregnant or nursing women. “Make sure you know and trust the origin of your raw milk,” advises Haspel. “It should come from pasture-raised, grass-fed cows, and the farm should test the microbial count of the milk to ensure there’s no bad bacteria.”
Coconut Milk
Coconut milk is made with the meat of the coconut, which is one of the richest sources of beneficial fats. It contains medium-chain fatty acids, which support thyroid function and therefore boost your metabolism. This can help with weight loss, despite its higher caloric content, says de Castro. It is also rich in vitamins, iron, and fiber, and contains lauric and caprylic acid, which are both antibacterial and antiviral.
Canned varieties of coconut milk are too thick to use as a replacement for milk, but they can be used as an egg or cream substitute. Still, the canned variety has a very distinct coconut flavor that may overpower the other ingredients in a recipe.
Goat Milk
In the bohemian pockets of cities like Los Angeles and Boulder, goat milk is becoming a regular café option. It has more calcium than cow’s milk, which helps build strong bones and teeth, as well as more magnesium, which boosts immunity. It is also known to cause less allergic-like symptoms, so for those who are lactose intolerant, it’s a good option. Some people, though, are averse to its grassy taste, and it has more calories, fat, and saturated fat than cow’s milk. It is also lacking B vitamins and selenium.
This nutty and easily-digested milk alternative often gets a bad rap because it is made with the seeds that marijuana is grown from. Thus it can only be sourced in places where the hemp seed is legal, like Canada, explains Haspel, even though it has none of the compounds or effects of THC. And hemp milk is a good option for vegans, those who are lactose intolerant, or have nut allergies, as it’s a great source of protein, containing the 10 essential amino acids, along with healthy fats like omega-3 fatty acids. “It is also a rich source of vitamin A, folic acid, and zinc, which are all needed for healthy development, skin turnover, and immunity,” says de Castro. It does, however, expire very quickly.
“Rice is believed to be one of the most hypoallergenic foods, making rice milk perfect for those susceptible to food allergies,” says de Castro. It is a bit thin and watery and has a very neutral flavor, so it often tastes best in blended drinks and baked goods rather than on its own. Also, most rice milks are derived from white rice, not brown rice, so they are more processed. And while rice milk does contain less fat than regular milk varieties, it has a significant amount of carbohydrates, and is relatively lacking in vitamins and minerals.