Healthy Alternatives to Dairy

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Most of us grew up drinking traditional cow’s milk, and there’s nothing wrong with that, so to speak, especially if you choose low fat or skimmed varieties. However, if you choose to make the switch from cow’s milk to non-dairy milk for ethical or health reasons, we are here to make your choice easier. With all the different milk alternatives out there, choosing the right one for you can be confusing. See our guide below to find the right one for you.

Almond Milk

almond-milk
Made with just almonds and water, this is a great non-allergenic alternative to traditional dairy milk. Almond milk contains the same amount of calcium as normal milk, and is much lower in calories. However, be aware, if you make your own almond milk at home or buy unfortified versions of the product, it will be relatively low in protein compared to other milks.

Nutritional Value (per cup): 60 calories | 1g protein | 8g carbohydrates | 2.5g fats

Coconut Milk

coconut milk
Coconut milk is delicious, but it’s extremely high in calories due to its high fat content. Also, gram for gram, you would not be getting minimal protein and calcium compared to other foods. We recommend using this milk as an accessory sparingly in your meals and during cooking, rather than as an everyday milk alternative.

Nutritional Value (per cup): 552 calories | 5g protein | 13g carbohydrates | 57g fats

Hemp Milk

hemp milk
Hemp milk, made from hemp seeds, is a great source of calcium, phosphorus, and B-vitamins. The downside is that the texture and taste of it is often not appealing to a lot of people, especially to non-dairy milk newbies. If this is the case, you can try adding it to your cooked meals until you get used to the taste. Always choose unsweetened varieties to avoid adding unnecessary sugar into your body.

Nutritional Value (per cup): 110 calories | 5g protein | 6g carbohydrates | 7g fats

Rice Milk

rice milk
Rice milk is the least allergenic of all the milks, making it perfect for anyone with lactose and nut intolerances. When fortified, it can be a good source of calcium too. Drinking rice milk can also give your immune system a boost because it is higher in manganese and selenium than any other milk options. The downside is, rice milk is quite high in carbohydrates and very low in protein, so it’s the least desirable choice for people with diabetes as well as people who want more protein, such as athletes or the elderly.

Nutritional Value (per cup): 120 calories | 0.5g protein | 25g carbohydrates | 2g fats

 

 

Donia Hilal is a certified nutritionist with a degree in Nutrition from King’s College London. Her work focuses on women’s health in the Middle East, wellness, weight loss, and optimal pre- and post-natal nutrition. Passionate about real food and evidence based nutrition advice, Donia welcomes and enjoys guiding clients throughout every stage of their journey towards a healthier, happier life.

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