Coconut milk and almond milk are lowest in calories. Oat milk and rice milk are highest in carbohydrates. Cow's milk contains the highest amount of natural sugars. Most plant based milks are fortified with nutrients to try to better match cow's milk.
Although regular canned coconut milk is higher in calories and fat than whole dairy milk, the plant-based saturated fat in coconut milk may provide health benefits not found in the animal-based saturated fat in dairy milk.
“I wouldn't consider coconut milk a health food,” says plant-based dietitian Julieanna Hever, RD, author of The Vegiterranean Diet. “When compared to soy or almond milk, coconut isn't as healthy."
Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.
For those with dietary restrictions that include dairy products, baking with coconut milk makes an ideal alternative—mainly because you don't have to worry about conversions. If your recipe calls for a cup of whole milk, you can substitute it for a cup of coconut milk.
She recommends soy milk because it's almost like animal milk in terms of nutritional benefits. “Soy milk provides the highest levels of calcium, B vitamins, potassium and protein,” she said. In fact, some soy milks contain even more protein than cow's milk, according to Dr.
Which milk is the best for weight loss? According to a study by NIH, unsweetened almond milk has the lowest calories and aids in a low-carb diet. Almonds also contain a high content of monounsaturated fatty acids (MUFA) that are considered helpful in weight loss and weight management.
Soy Milk. Soy milk is the OG of dairy-free milks. It's made by soaking soybeans, which have been hulled and ground, in water. Soy beans contain essential amino acids, high levels of protein, and iron, and soy milk has lower fat and cholesterol levels than regular milk, which obviously has its perks.
LACTAID® Milk
Having lactase added to the milk allows those who are lactose-intolerant to enjoy cow's milk without the digestive side effects of abdominal cramps, bloating, and flatulence. This milk is available in many formats, including flavoured varieties. Use as you would regular milk.
Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high cholesterol. Butter, cream and ice cream are not part of a heart-healthy diet. Unflavoured milk, yoghurt and cheese are 'neutral' for heart health.
Nutritionally, it's a good source of calcium, vitamin D, and B vitamins. Cons: Most coconut milk you see has been sweetened, so you have to watch out for those added sugars. Coconuts also naturally contain more saturated fat than you'd get from other nuts and nut milks.
Anti-inflammatory properties
Coconut milk aids in the reduction of joint pain and inflammation. Sugar is known to be pro-inflammatory. Substituting it for coconut milk as a sweetener can have remarkable results for those suffering from autoimmune inflammatory conditions such as rheumatoid arthritis and lupus arthritis.
It can be enjoyed plain, in a prepared dish, or as a superfood ingredient in a smoothie and ice cream. It's full of B Vitamins, C and E, and is also rich in magnesium, phosphorus, iron and potassium. It's loaded with antioxidants that can fight free radicals and rebuild cells damaged by them.
Coconut milk, especially the lower-fat variety, can be used in moderation (up to two times per week). However, The British Heart Foundation recommends swapping saturated fats and sources of them, including coconut oil, for unsaturated varieties.
Coconut Milk
This non-dairy substitute has a high-fat content so it will have a similar consistency to whole milk and serves as a great substitute. Coconut milk does have a distinct flavor though, and will be noticeable in your recipe if you're using it in large quantities.
Due to high dietary fiber, coconut milk can cause digestive troubles like an upset stomach in some people. Normally unsweetened coconut milk carries 14-18% of our daily dietary fiber intake. This sudden increment may cause nausea, bloating, diarrhea or gas, if your body is not accustomed to that much fiber.
In terms of nutrition, soy milk is the closest non-dairy substitute for cow's milk. This is because it contains a similar amount of protein to cow's milk, but it contains half the amount of fat, calories, and carbohydrates.
Oat milk is perhaps the creamiest of all the plant milks. Its thick creamy texture means it's one of the closest plant-based milks to resemble dairy milk. Oat milk is quickly becoming a favorite non-dairy alternative to milk with popular brands like Oatly disrupting the traditional milk industry.
1) Soy Milk
I prefer less processed foods, so favor the brands made from whole organic beans. Soy milk is also often fortified with calcium and vitamin B12. Current research indicates that soy isoflavones lower cancer risk.
Yes, whole grain bread is very good for weight loss. Eating whole grains have been shown to help eliminate more belly fat when compared to eating refined grains. Whole grain bread contains fiber, which may also help keep you full for longer, making it easier to eat less overall and help lose weight.