A growing number of people are finding themselves looking for low-fat alternatives to cow milk. Some do it due to lactose intolerance. Others choose to do so for other medical reasons. There is a growing number of people who are choosing a plant-based lifestyle, such as veganism. That said, there are also many people who simply don’t like the taste of cow’s milk and would rather find a source of calcium they’d enjoy drinking.
The following are some of the top alternatives to cow milk and what you should know about them:
Almond milk
This is a substance made from a base of ground almonds. When the unsweetened version is chosen, it is very low in calories and is cholesterol-, saturated fat- and lactose-free. That said, don’t be fooled into thinking that almond milk will be a good source of protein just because the nuts are. It isn’t. Moreover, it isn’t an equivalent source of calcium unless it is one of the brands that has been supplemented with calcium and vitamin D.
Soy milk
This is a substance that is made from soybeans. This is among the most popular among the lactose intolerant and vegan populations. As it is plant-based, it is naturally low in saturated fat, free of cholesterol and does not contain lactose. Unlike almond milk, soybeans are a high source of protein and potassium. When fortified, this milk is also high in calcium. It is also a good source of vitamin B12, A, and vitamin D. That said, people with thyroid conditions or disease should avoid this product. It can also lead to fertility issues in both men and women.
Rice milk
This is made from water and milled rice. Among all the most common alternatives to cow milk, this has the lowest allergen risk. This makes it appropriate for people who have allergies to nuts, soy and/or lactose. It can be fortified with vitamin D and calcium but does not naturally provide those nutrients. This is a high carb, low protein milk alternative and is not appropriate for most people with diabetes. It is also not considered ideal for people seeking additional protein in their diets such as the elderly or athletes.
Aside from the nutritional benefits, they each also have their own flavors, so the one you choose will depend on the taste you like best.
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