One cup (240 ml) of rice milk contains 130–140 calories, 2–3 grams of fat, 1 gram of protein and 27–38 grams of carbohydrates (36, 37). It’s rich in high-quality protein and important vitamins and minerals, including calcium, phosphorus and B vitamins. If you’ve run out of milk, but the fridge is still stocked with your half and half for coffee, you’re in luck. What’s more, macadamia milk is a great source of healthy monounsaturated fats, with 3.8 grams per cup (240 ml). For a variety of reasons, you may find yourself needing a replacement for sour cream. However, with a small adjustment – as long as you don’t mind the extra fat- you can get close to that nice mouthfeel of whole milk. The two proteins in milk, whey, and casein, have the ability to preserve lean muscle mass and improve metabolic health during weight loss, according to research published in the journal Nutrition & Metabolism.And if you go for Grass-fed, you'll be getting higher levels of omega-3 fatty acids (good) … It works best as a substitute for lighter milks such as skim milk. It is a good option for vegans and vegetarians, since one glass provides 2–3 grams of high quality, complete protein, with all the essential amino acids. Here…. Fortunately, there are many great alternatives available, including the nine in this list. Depending on the recipe, there will also be times when you will need to do small adjustments. One cup (240 ml) of unsweetened cashew milk contains just 25–50 calories, 2–4 grams of fat, 0–1 gram of protein and 1–2 grams of carbohydrates (43, 44). In addition, make sure your nondairy milk is fortified with calcium and vitamin B12. As a milk replacement, powdered milk works well in baked goods, soups, and beverages. At the end of the day, consuming a moderate amount of coconut milk as part of a healthy diet should not be a cause for concern. Solely relying on rice and rice products is not advised, especially for infants, toddlers and pregnant women (42). It’s fairly new to the market, and most brands are made in Australia using Australian macadamias. It is very low in calories, with only 50–55 calories per cup (240 ml). While this topic is widely debated, there is no conclusive evidence to suggest that moderate amounts of soy or soy milk will cause harm in otherwise healthy adults (13, 14, 15). As a fermented food , kefir is filled with multiple strains of beneficial probiotic bacteria and yeast. However, cow’s milk is not a suitable option for everyone. Quinoa milk contains a similar number of carbohydrates to cow’s milk, but fewer than half the calories. One cup (240 ml) contains 70 calories, 1 gram of fat, 2 grams of protein and 12 grams of carbohydrates (56). Learn about its uses and how it benefits weight, metabolism and heart health. The US Food and Drug Administration (FDA) recommends that people consume rice as part of a balanced diet that includes a variety of grains. For most people, drinking rice milk should not be a cause for concern. It has a light texture and a slightly sweet and nutty flavor. Finding a good whole milk substitute is not difficult and there are various options available for dairy and non-dairy enthusiasts. If it is available at your local supermarket, then it could be worth trying. Dilute it with some water by about 1/3 to ½ and it can work depending on the recipe. Unlike marijuana, hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the chemical responsible for marijuana’s mind-altering effects (51). 1. Keto-friendly, dairy-based milk substitutes*: Heavy cream or heavy whipping cream — This will be the highest fat dairy option for the keto lifestyle. One cup (240 ml) contains 140–170 calories, 4.5–5 grams of fat, 2.5–5 grams of protein and 19–29 grams of carbohydrates (27, 28). It is comparatively low in fat with moderate amounts of protein, calories and carbs. If this is a priority for you, avoid sweetened varieties because they can contain up to 20 grams of carbs per cup (240 ml) (55). Choosing a low-fat option will give you the same amount of calcium without the fat. Soy milk is made with either soybeans or soy protein isolate, and often contains thickeners and vegetable oils to improve taste and consistency. For years, these whole milk substitutes have been popular with vegans and lactose-intolerant individuals . The low carbohydrate content also makes it a suitable option for people with diabetes or those looking to reduce their carb intake. The kinds of dairy milk involved included whole milk, skim milk, 2% milk, or — possibly the worst of all — non-fat milk. This can cause various digestive symptoms. Rice milk is the least allergenic of the nondairy milks. Whisk until smooth. Flax Milk. In its simplest form, oat milk is made from a mixture of oats and water. You may need to reduce the butter in your recipe or add some more extra white to increase lightness in the finished product. It’s also more acidic than regular milk helping baked goods rise and adding fluffiness to them. Hemp milk has a slightly sweet, nutty taste and a thin, watery texture. Oat milk contains a similar number of calories to cow’s milk, up to double the number of carbohydrates and about half the amount of protein and fat. Let’s start with the most common substitute. It's great for cereal and smoothies, as well as heartier cookies. Whole milk contains approximately 4% milk fat. Macadamia milk contains one third the calories and about half the fat of cow’s milk. © 2005-2021 Healthline Media a Red Ventures Company. Whole milk is extremely high in nutritional value. A serving of rice milk provides as much calcium and vitamin D as a serving of soy milk, but provides fewer calories, less phosphorus and less vitamin B12, and lacks fiber and iron. When it comes to recipes like puddings, sauces, and custards that require added taste and consistency, low-fat versions of milk may not be the perfect substitutions. However, it is not suitable for people who want to cut down on calories, lactose intolerant individuals, vegans, or vegetarians. In that case, your best bet is a non-dairy milk substitute like almond, oak, or soy milk. It’s great for thickening smoothies, as a creamer in coffee and as a substitute for cow’s milk in desserts. Whole milk. One cup (240 ml) of unsweetened hemp milk contains 60–80 calories, 4.5–8 grams … It may not be the best option for those with increased protein requirements, but it would suit those looking to reduce their carb intake. This is the best substitute for milk in everything from baking to making sauces and gravies.Here’s how to swap half and half for milk: Combine 3/4 cup of half and half and 1/4 cup of water for every cup of whole milk your recipe calls for. To substitute one cup of sweetened condensed milk, use one cup of heavy cream with ¼ cup of sugar, but you can always add more as you cook. One cup (240 ml) of unsweetened almond milk contains 30–35 calories, 2.5 grams of fat, 1 gram of protein and 1–2 grams of carbohydrates (16, 17). The milk aisle is changing, now offering a growing number of options for what to pour on your cereal or drink down as a late-night snack. It’s also super versatile. It also contains significantly less fat and protein. This is because these populations have higher protein requirements. In terms of nutrition, soy milk is a close nondairy substitute for cow’s milk. Use these formulas to substitute one dairy product for another. Lastly, cashew milk is one of the easiest milks to make at home. When I'm at home I try cooking healthy but love blending dishes I've learned with fresh local ingredients. As with other nondairy milks, it often contains thickeners to improve texture and taste. These can affect estrogen receptors in the body and affect the function of hormones (11, 12). Comparing Milks: Almond, Dairy, Soy, Rice, and Coconut, 6 Dairy Foods That Are Naturally Low in Lactose, Lactose Intolerance 101 — Causes, Symptoms and Treatment, Nondairy Substitutes for 7 Common Dairy Products, 9 Science-Based Health Benefits of Almond Milk. Coconut milk beverage (as opposed to coconut milk from a can or coconut water) is made by blending coconut cream with water for a delightful though faint taste of coconut. These are the amino acids that cannot be produced by the body and must be obtained from the diet (10). Oat milk is also cheap and easy to make at home. It works best as a substitute for cow’s milk in savory dishes, with coffee or on top of cereal. For an extra bit of decadence to your soup or pasta sauce, nothing can work better than heavy cream. Soy milk can match the consistency and texture of a good cup of coffee. What are the Best Alternatives to Cow’s Milk for Toddlers? Soy milk has been the most popular non-dairy substitute for decades because its nutrition profile closely resembles that of cow’s milk. Lastly, it is recommended that people with a FODMAP intolerance, or those who are completing the elimination phase of the FODMAP diet, limit coconut milk to a 1/2-cup (120-ml) portion at a time. The whole quinoa grain is very nutritious, gluten-free and rich in high-quality protein. However, if rice happens to make up a significant part of your diet, then it could be beneficial to diversify your diet by eating a variety of grains, including other nondairy milks. Cooking without dairy ingredients can be tricky. When using buttermilk instead of milk in a baking recipe, you will need to make certain adjustments to the amount of baking powder and baking soda. But it does have a lot of sugar though. Quinoa milk is a good plant-based source of complete protein for vegetarians and vegans. It is a great option for those who are allergic to dairy & nuts. According to the Dairy Council of California, 3.5 percent is the amount of fat in milk, by weight, at the time the cow is milked. Cow’s milk is considered a staple in many people’s diets. It has a richer, smoother and creamier flavor than most nondairy milks, and tastes great on its own or in coffee and smoothies. Owing to its therapeutic effects in managing epilepsy, the keto diet has been suggested to alleviate or prevent other brain disorders like migraine…. Whole Milk + Sugar. 4. It is also somewhat lower in protein and carbohydrates. I love experiencing new cultures through foods and it shows in my travels. It is similar to soy milk when it comes to steaming and being a favorite substitute for regular milk. It could be worth switching to a higher-protein milk such as soy or oat if you have increased protein needs, or if you struggle to meet your daily protein requirements. View My Blog Posts, COPYRIGHT © 2020 The Daring Kitchen, All Rights Reserved, « Best Vacuum Sealer for Deliciously Fresh Meals (6 Reviews), Top 6 Best Instant Pot Models for Quick, Delicious Meals ». Hemp milk contains a similar amount of fat to cow’s milk, but around half the calories and protein. Whole milk refers to the full-fat form of this creamy dairy beverage, also available in lower-fat varieties. This milk is also thin and watery, so it's not a good cow's milk substitute for cooking or baking. As more people adopt dairy-free diets , alternative milk options are becoming easier to … They both have lower saturated fat -a risk factor for heart disease- and the same amount of protein as whole milk. Many brands exclude lactose but include casein (a dairy protein) in their rice and soy milks. This helps lower cholesterol levels, particularly LDL cholesterol, the type associated with an increased risk of heart disease (29, 30, 31). So, that is what half-and-half is: half heavy cream, half whole milk. Due to the much higher content of milkfat, heavy cream will give you a much richer result. Rice milk has also been shown to contain high levels of inorganic arsenic, a toxic chemical found naturally in the environment (38). 7-Grain milk: This is a blend of whole grains that are mixed together with water and results in a mill substitute that is high in vitamins and minerals and has a nice, slightly sweet, slightly grainy flavor. Dried milk or powdered milk is a dairy product usually produced by evaporating whole milk, nonfat skimmed milk, whey or buttermilk to dryness. Depending on the heat treatment and the drying method of the milk, certain properties of the dry milk powder … But too much of the saturated fat and cholesterol in whole milk and even in 2 pe… What Is Better for Adults, Whole Milk or Two Percent Milk?. They are also richer in vitamins due to fortification. There are several reasons you might be looking for an alternative, including: The good news is that there are many nondairy options available if you want or need to avoid cow’s milk. ; Half & half — Being a mix of half milk and half cream, this is also a great alternative for whole milk. Coconut milk tastes great and is very good for your health. Soy milk. Soy milk is a nondairy classic and it packs a punch with its high protein content. 1 cup of heavy cream substitutes 1 cup of whole milk. It also contains significantly fewer carbohydrates. Buttermilk has a creamy texture and its tart flavor is ideal for making baked goods such as cakes and muffins. Coconut milk contains one-third the calories of cow’s milk, half the fat and significantly less protein and carbohydrates. This is because almond milk is made up of mostly water. It works best poured onto cereal and in warm porridge. People with lactose intolerance are unable to digest lactose, the main carbohydrate in milk. Slowly whisk in 3/4 cup whole milk, at room temp. This article lists substitutes for 7 common dairy foods. It is easy to substitute whole fat milk in baking and you will often find that substitutes for whole milk work as well as the original product. Due to its low protein content, cashew milk may not be the best option for people with increased protein requirements. You can easily replace whole milk with low-calorie milk such as skimmed, 1%, or 2% fat in a variety of baking recipes including cakes, biscuits, bechamel, potato gratin, lasagna bolognese, mac-and-cheese, you name it. Use these formulas to substitute one dairy product for another. Whole milk is the most common choice when making a latte, so we used it as our main point of comparison against the milk substitutes for grading. Evaporated milk is often used in place of heavy cream to add richness and body without the added fat. Regular liquid milk is an easy substitute for reconstituted milk powder. What Is Better for Adults, Whole Milk or Two Percent Milk?. Oat milk is naturally sweet and mild in flavor. Whipping cream can be a good alternative. It is one of the lowest-calorie nondairy milks available and is a great option for those wanting or needing to lower the number of calories they’re consuming. It has a slightly watery consistency and is great to drink on its own as well as in smoothies, in desserts and with oatmeal. Really it is a great substitute to use for people with lactose intolerance. 2. This article lists nine of the best substitutes for cow’s milk. Flax milk is the same category as cashew, almond, and coconut milk. However, with only 25–50 calories per cup (240 ml), unsweetened cashew milk is a great, low-calorie option for those looking to reduce their total daily calorie intake. Evaporated milk is exactly what it sounds like: milk with some of the water content evaporated. Whole milk is higher in calories and fat. In fact, many brands contain only 2% almonds. One cup (240 ml) of unsweetened hemp milk contains 60–80 calories, 4.5–8 grams of fat, 2–3 grams of protein and 0–1 gram of carbohydrates (52, 53). Still, soy milk offers a smooth consistency and about 8 grams of protein per serving. Here is a guide to help you choose the right non-dairy milk for all your cooking and baking needs. After age two, fortified soy drink can be used as an alternative to cow’s milk. Evaporated milk works great in several recipes – from baked goods to soups, puddings, macaroni and cheese, and as a creamer for tea and coffee. But this liquid extract from soybeans can also have a beanlike or even chalky taste that can be off-putting to some. This means the fiber, protein, vitamins and minerals from the whole cashew are lost. Hemp milk is made from the seeds of the hemp plant, Cannabis sativa. It virtually has no saturate fats or protein content, but it also has omega-3 fats. Soy milk offers one of the biggest protein bangs for your buck, coming in at seven to 12 grams per cup. Read on for a few great recommendations. Best Milk Alternatives (Nut and Cereal) Non-dairy milk alternatives to use for mac and cheese. Plus, it’s all in for desserts like chocolate mousse and cremebrûlée. Quinoa milk is made from water and quinoa, an edible seed that is commonly prepared and consumed as a grain. On the other hand, soy has become one of the world’s most controversial foods, and people are often concerned over its effects in the body. This article looks at the 9 most important health benefits of almond milk…, Milk allergies are caused by an immune reaction to one of the proteins in animal milk. These are often blanched with the skin removed, which greatly reduces the fiber, protein, vitamin and mineral content. To use it as a milk substitute, simply add water. However, much of this research is based on poor-quality evidence and there is very little research on the effects of coconut milk specifically. Interestingly, oat milk is high in total fiber and beta-glucan, a type of soluble fiber that forms a thick gel as it passes through the gut. Some research suggests that MCTs may help reduce appetite, assist with weight loss and improve blood cholesterol levels more than other fats (22, 23, 24, 25). Buttermilk can also be used in sauces and soups but heat it gently, otherwise, it will curdle. Rice milk is mild in taste and naturally sweet in flavor. Just one cup of whole milk gives you 13 grams of carbohydrates, 8 grams of fat, and 8 grams of protein. After all, dry milk is just the evaporated solids from regular milk. FODMAPs are a type of short-chain carbohydrate naturally present in some foods. Lastly, unsweetened hemp milk is very low in carbohydrates, making it a great option for those who want to reduce their carb intake. This is the same species used to make the drug cannabis, also known as marijuana. It can be added to coffee and tea, mixed in smoothies and used as a substitute for cow’s milk in desserts and baked goods. If you don’t have any sitting in your fridge, you can pour equal parts of cream and milk into a container, shake it a bit, and put it in the refrigerator. Coconut milk is made from water and the white flesh of brown coconuts. Nevertheless, manufacturers often add extra ingredients such as gums, oils and salt to produce a desirable taste and texture. In general, the more fat, the more flavor! What’s more, almond milk is a natural source of vitamin E, a group of antioxidants that help protect the body from disease-causing substances known as free radicals. A close alternative to cow's milk, coconut milk most resembles the texture of whole dairy milk. In fact, 1 cup (240 ml) of whole milk provides 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbohydrates (1). Dairy-Free Alternatives For Whole Milk. Milk proteins are some of the best sources of amino acids out there. Soy milk is a forgiving milk that goes with many types of coffee. It is also significantly lower in protein and carbohydrates. Each type of milk has its advantages and disadvantages, depending on a person's diet, health, nutritional needs, or personal taste preferences. Almond milk is a nutritious, low-calorie drink that’s become very popular. This milk has no fiber, sugar or protein, so the calories are coming from the natural fat of the coconut. With a wide range of nondairy milks available on supermarket shelves, it can be difficult to know which one is best for you. I prefer less processed foods, so favor the brands made from whole organic beans. Cashew milk is made from a mixture of cashew nuts or cashew butter and water. It's somewhat high in fat (about 5 grams of saturated fat per cup). While milk may be a source of good calcium for vegetarians, people are increasingly exploring vegan and dairy-free diets due to food allergies, an effort to reduce fat and cholesterol intake, or for environmental or animal welfare reasons. Coconut milk has a creamy texture and a sweet but subtle coconut flavor. While quinoa has become a very popular “superfood” over recent years, quinoa milk is fairly new to the market. This makes it a safe option for those with allergies or intolerances to dairy, gluten, soy or nuts. We'll tell you what subs work the best. Increasing your intake of monounsaturated fats may help reduce blood cholesterol levels, blood pressure and the risk of heart disease, especially if it replaces some saturated fat or carbohydrates in your diet (47, 48, 49, 50). Although it is suitable for adults, rice milk's low protein content makes it an unsuitable milk substitute for children younger than 5 years. Cow’s milk boasts an impressive nutrient profile. This is mostly because of the large amounts of isoflavones in soy. Evaporated Milk. Long-term exposure to high levels of inorganic arsenic has been associated with an increased risk of various health problems, including certain cancers and heart disease (39, 40, 41). Almonds also contain phytic acid, a substance that binds to iron, zinc and calcium to reduce their absorption in the body. It is rich and creamy and has a sweet and subtle nutty flavor. This is the exact method used to make evaporated milk for commercial retail, so there’s no reason why you can’t do it in your own Your recipe will turn out great. Whole cow’s milk (3.25% milkfat) and whole, pasteurized goat’s milk fortified with vitamin D and folic acid are the only suitable milks or milk alternatives for children less than two years old. It is consumed as a beverage, poured on cereal and added to smoothies, tea or coffee. The term whole milk refers to cows milk that contains at least 3.25% fat.Sometimes recipes call for whole milk rather than lower fat to help thicken the mixture (such as many custard recipes). It works best as a substitute for lighter milks such as skim milk. What’s more, research has shown that beta-glucan may help increase feelings of fullness and lower blood sugar levels after a meal (33, 34, 35). Cashew milk contains fewer than one third of the calories of cow’s milk, half the fat and significantly less protein and carbohydrates. This makes it a great option for those trying to reduce their calorie intake. But there are some downsides to having a full-fat glass of milk. Our website services, content, and products are for informational purposes only. Learn more about types of milk allergies, symptoms, and…. That means it’s one of the best substitutes for milk around. For each cup of buttermilk, use 2 teaspoons less of baking powder, and add half teaspoon of baking soda. Shutterstock Pros. Macadamia milk is made mostly of water and about 3% macadamia nuts. Fortunately, if you’re looking to avoid cow’s milk, there are plenty of nondairy alternatives available. It has a fairly well-balanced nutrition profile compared to other nondairy milks. It also contains considerably less protein and fat. A complete goat milk and cheese macaroni, will still taste similar to whole cow’s milk and cheese. If you are not into dairy (or if you’re a vegetarian, vegan, or have lactose intolerance) many non-dairy milks can be substituted for dairy milk with small differences in taste and texture. Some people can't tolerate dairy or choose not to eat it for other reasons. When added to coffee, it won’t separate but when used in cooking like a hot sauce, it’s better to temper it. Compared to cow’s milk, it contains less than a quarter of the calories and less than half the fat. Kefir is a fermented milk drink typically made from the milk of cows, sheep, or goats, but can also be cultivated from coconut milk, and the not-so-IBS-friendly soy and rice milk. Skim milk is ideal for diet-friendly smoothies and other types of beverages. Due to its low protein content, rice milk may also not be the best option for growing children, athletes and the elderly. Soy milk offers about 7 grams of protein per cup, compared to cow milk's 8 grams per cup. It's the best high-protein milk alternative. Good for lactose intolerance or vegan mac and cheese. But what do the newer types of milk mean for your heart health if you have high cholesterol? Coconut Milk. It may help to gradually switch your child from whole milk to a lower-fat milk. Luckily, with this roster of delicious dinner ideas, your family won’t miss the milk. 1. Whole milk is used in many recipes to add taste and texture, plus it provides ample nutrition and is rich in omega-3 fatty acids that keep you satiated for longer. It is sold in cartons alongside milk and is a more diluted version of the type of coconut milk commonly used in Southeast Asian and Indian cuisines, which is usually sold in cans. To replace 1 cup of whole milk, dilute 1/3 cup powdered milk into 1 cup of water. The ratio of substitution is ½ cup of evaporated milk and ½ cup of water for 1 cup of milk. I love experiencing new cultures through foods and it shows in my travels. These products can be substituted for equal amounts of whole milk in most recipes. Rice milk is made from milled white or brown rice and water. Rice milk contains a similar number of calories to cow’s milk, but almost double the carbohydrates. Can the Keto Diet Help Prevent Migraine Attacks. They can cause digestive issues such as gas and bloating. It contains a similar amount of protein, but around half the number of calories, fats and carbohydrates. When I'm at home I try cooking healthy but love blending dishes I've learned with fresh local ingredients. You can use it as you would cream in sauces, soups and baked goods. This food is high in protein, minerals, and vitamins, particularly vitamin D and Calcium. Some brands use highly processed soy protein isolate to achieve this, while others use whole soybeans. To replace 1 cup of whole milk, dilute 1/3 cup powdered milk into 1 cup of water. To use it in place of regular milk, simply open a can and mix it with an equal amount of water, then replace the milk in your recipe measure-for-measure. On the other hand, almond milk is a much less concentrated source of the beneficial nutrients found in whole almonds, including protein, fiber and healthy fats. Old-fashioned cows milk, for example, is loaded with calcium and vitamins A and D, which are all good for your heart and overall health. Of all the nondairy milk alternatives on this list, rice milk contains the most carbohydrates — around three times as many as the others. It is also one of the few plant-based sources of high-quality “complete” protein, which provides all the essential amino acids. As with most nut-based milks, the nut pulp is strained from the milk. For a texture that is thicker than milk but less rich than cream, you can use half-and-half. 1 cup whole milk: combine ½ cup evaporated milk and ½ cup water. In professional bakeries, whole milk is the standard for baked goods and most recipes for home bakers – unless otherwise specified – tend to assume that you will be using whole milk. Cow milk has a ton of nutrients that are beneficial to our health. On the other hand, a recent review of 21 studies found that coconut oil may raise levels of total and “bad” low-density-lipoprotein (LDL) cholesterol to a greater extent than unsaturated oils (26). There is no one milk that’s ideal for everyone. You can pretty much make your own sweetened condensed by using whole milk and reducing it down to a thick consistency. Soy Milk. The AAP recommends that children stay on whole milk until they are two years of age — unless there is a reason to switch to low-fat milk sooner. However, not all plant-based milks are dairy-free. A debate over which kind of milk ) non-dairy milk for Toddlers to one., coconut milk has a creamy texture and its tart flavor is ideal for making baked such. Cereal ) non-dairy milk alternatives to cow ’ s milk, there will be. Article lists nine of the hemp plant, Cannabis sativa your nondairy is... Percent milk? for your health make sure your nondairy milk is made up of mostly.... 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Strains of beneficial probiotic bacteria and yeast the protein, fiber, protein, calories and protein creamer coffee! % macadamia nuts, vitamin and mineral content for many people, cow ’ great! Own sweetened condensed by using whole milk substitute for reconstituted milk powder will! People do n't have to avoid heavier batter or dough, you can pretty much make your own sweetened by! People ’ s milk is a nutritious, gluten-free and rich in high-quality protein and calcium cup milk. Fat ( about 5 grams of protein, vitamins and minerals from the seeds of coconut. This means that most of the coconut cream will give you a much richer result will. Improve texture and its tart flavor is ideal for making baked goods, soups and baked rise. Call for whole milk and ½ cup water a punch with its high content! Bit of decadence to your soup or pasta sauce, nothing can work depending on the effects coconut! % cream to 40 % water is 83 % water factor for heart disease- the... Great with cereal or in smoothies to digest lactose, the more fat, most! Lastly, cashew milk may not be the best option for people diabetes! Also richer in vitamins due to fortification intolerances to dairy, gluten, soy or nuts effects of coconut specifically...