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5 Best Coconut Milk Substitutes – What Are Its Health Benefits?

Are you tired of using coconut milk in your curries and food items? Then this article is for you. Being a popular culinary ingredient, coconut ...

by Barbara Evans

This article was created after thorough research and has been improved with the assistance of AI technology. Furthermore, our dedicated editorial team has meticulously fact-checked and polished its content for accuracy and clarity.

Are you tired of using coconut milk in your curries and food items? Then this article is for you. Being a popular culinary ingredient, coconut milk has a solid place in our kitchen. Whether it be curry, soup, or pie, coconut milk can be your ideal companion for that flavorful aroma and taste. But what if you have regularly used it and are now fed up with it? What if you want to try something new in place of it?

This article details the 5 best substitutes for coconut milk that can elevate your cooking game one step higher. Enjoy your usual recipes with these alternatives and be the next super chef of the town!

What Is Coconut Milk?

Made from the grated pulp of mature coconuts, coconut milk is a popular part of Indian and some South American cuisines. A tasty and healthy alternative to cow’s milk, it is the powerhouse of essential vitamins and nutrients. There are many benefits attributed to coconut milk such as weight loss and lowering cholesterol. 

The fat inside this plant-based milk is medium-chain triglycerides (MCTs). Research shows that these fats can induce thermogenesis that can help with improved satiety, increased athletic performance, enhanced insulin sensitivity, etc. 

5 Best Substitutes For Coconut Milk

1. Soy Milk

    A plant-based non-dairy beverage, soy milk or soya milk originated in China and is made by soaking and grinding soybeans. If you are allergic to dairy products, soy milk is ideal for you. It is abundant with vitamin D, calcium, omega-3 3-fatty acids, etc.

    Soy Milk

    Being a whole food, it has antioxidant, heart-protective, and anti-inflammatory properties. The omega-3 fatty acids in soy milk are considered healthy fats that support brain health. 

    2. Oat Milk

      Well-known plant-based milk, oat milk is a vegan, dairy-free alternative to traditional milk as well as coconut milk. Originating in Sweden, it has a creamy texture and has a mild oat-meal flavor. Ideal for people with food allergies, oat milk is packed with nutrients. The main nutrients in it are potassium, B vitamins, iron, calcium, etc.

      Oat Milk

      Studies have shown that oat milk can lower bad cholesterol and is essential for bone health. It is the second-largest plant-based milk sold in the United States. If you have any kind of allergies or lactose intolerance, oat milk is the ideal alternative to coconut milk for you. 

      3. Almond Milk

        A nut-based dairy alternative, almond milk is a popular and healthy coconut milk substitute. It is made by soaking and grinding raw almonds.  The nutrients in almond milk are vitamin E, calcium, riboflavin, vitamin D, etc.

        Almond Milk

        Almond milk is generally used as a milk substitute in coffee and tea. It can also be used in soups, cereals, and salad dressings. It is naturally lactose-free and completely vegan. Being enriched with vitamin D, almond milk is beneficial for bone strength, heart function, and immune protection.  

        4. Yogurt

          One of the most common and best coconut milk substitutes is yogurt. It is made from fermented milk and it is a dairy product. Yogurt has many health benefits such as it can aid in digestion and promote bone health.


          The active and living bacteria in yogurt are called probiotics that can keep your intestines healthy. These dairy products can create a similar texture and smoothness as coconut milk in curries and other food items. It can create a thick consistency to the food and is vegan, easy, and gluten-free. It can also work with numerous recipes and provide flavor and taste. 

          5. Hemp Milk

            Hemp milk is a healthy substitute for coconut milk that is free from dairy and nuts. Made from soaked and ground hemp seeds, this milk has multiple nutrient aspects. The milk has an earthy and nutty flavor and it can be used as a milk substitute in coffee, teas, smoothies, cereals, etc.

            Hemp Milk

            Made from the cannabis sativa plant, it has lower cannabinoid concentration and therefore doesn’t cause you high.  Research shows that the nitric oxide produced by arginine in hemp seeds relaxes your blood vessels and improves blood flow. It can also reduce inflammation and support brain health. 

            Which Milk Is Best For The Stomach?

            If you are someone with digestive issues and struggling with conditions such as irritable bowel syndrome (IBS), normal cow milk won’t be beneficial for your gut health. So here are some best milk alternatives that can be good for your stomach. 

            1. Almond milk- Almond milk is dairy-free and is an ideal choice for people with gut issues. It can relieve constipation and improve digestive health. 
            2.  Coconut milk- Being a good source of fiber, coconut milk is the best gut-friendly milk alternative.
            3. Hemp milk- Abundant with plant-based proteins, hemp milk can be ideal for you if you are prone to gut health issues.


            The article here discusses the five best substitutes for coconut milk. Some of these are lactose-free, nut-free, and plant-based milk that can suit even people with gut issues and allergies.

            The list is made by compiling a variety of plant-based and diary-based milks in the market. So experiment with the ideal choice for you and create new tastes and recipes for you and your family.


            1. Medline Plus (n.d) Learn about gluten-free diets Available Online at: https://medlineplus.gov/ency/patientinstructions/000813.htm
            2. NIH (n.d) Milk and Dairy Products and Their Nutritional Contribution to the Average Polish Diet Available Online at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723869/

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