Growing up, there were tons of advertisements promoting the benefits of drinking cow’s milk. If you were around in the 90s, you may remember the start of the ‘Got Milk?’ advertisement campaign where a host of different celebrities from Beyoncé to Serena Williams, would grace magazine pages wearing the signature white mustache, all while promoting the infamous campaign that encouraged the consumption of cow’s milk in order to achieve healthy bones, teeth, and strong muscles.
However, despite seeing the attractive ads and the impressive nutrient profile of whole milk, research shows that cow’s milk doesn’t quite live up to the popular slogan that claims dairy milk “does a body good” after all, at least not for humans, anyway.
Whether you’re apart of the 65 percent of the human population that is lactose intolerant and looking to minimize your dairy consumption or you’re new to the world of plant-based living, the good news is there’s now a variety of dairy-free milk options to choose from.
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Here are a few recommendations that are not only delicious and soy-free, but also fortified with nutrients that can contribute to a healthy lifestyle.
Almond milk
A mixture ofgrounded almonds and water, almond milk consists of roughly 60 calories per serving, 50% more calcium than dairy milk and is a good source of Vitamin E, which are antioxidants that help protect the body from disease-causing substances known as free-radicals.
It has a slightly sweet and nutty flavor, smooth texture and is one of the most popular nondairy milks to use in coffee and tea. Although it’s a great alternative to cow’s milk, it’s significantly lower in protein, which means if you’re looking for a more fulfilling breakfast, you’ll definitely want to pair it with other hearty plant-based breakfast options.
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Oat milk
This milk is quite simple to make since all you need is oats and water, however, if you choose to purchase at a store instead, be sure to check the ingredients as some manufacturers sometimes add other ingredients such as oils, salt, and gums to produce a better taste and texture.
In addition to being higher in calories and protein than some of the other dairy-free options, oat milk is also high in total fiber and beta-glucan, a type of dietary fiber that helps lower cholesterol and blood sugar levels and is great for your heart.
Coconut milk
Made from water and the white flesh of brown coconuts, coconut milk has a slightly sweet and subtle coconut flavor and a creamy texture. Coconut milk contains a large amount of saturated fat known as medium-chain triglycerides (MCTs), in which research suggests may aid with weight loss.
Of all the non-dairy milks, coconut milk has the lowest protein and carbohydrate content, so while it may not be the best option for those who want to increase their protein intake, it’s a good choice for those who’re are looking to reduce their carbohydrate intake.
Cashew milk
Similar to almond milk, cashew milk tends to be low inprotein, has 50% more calcium than dairy milk and has a sweet and faint nutty taste. Unsweetened cashew milk has 1/3 of the calories of skim milk with 25 calories per serving, making it a good choice for people who want to reduce their total daily calorie intake.
Additionally, it’s thick, rich and creamy texture is an especially delicious option to use as a dairy replacement in smoothies and desserts and is also quite easy and inexpensive to make at home.
For many people, cow’s milk may be hard to break away from, but, if you’re wanting to forgo using dairy milk for health or ethical reasons, there are plenty of great alternatives. Read labels to check for added sweeteners, additives and thickeners and choose the best dairy-free option that satisfies you the most and ultimately does your body and health good.
Shawna Davis is a wellness journalist and the founder and creator of the wellness lifestyle blog, Froing and Flowing. Beyond the blog, she is a certified yoga instructor, wife, dog mama and is a natural hair enthusiast that’s passionate about health, wellness, and natural beauty. You can follow her on Instagram @itsshawnadavis.
