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Dairy-free milk and plants based milk is becoming increasingly popular which leaves us to wonder which is most beneficial, choosing a low-calorie variety of milk might not be easy to find as there are various kinds of milk however health is an important factor to consider when choosing milk.
Choosing plant-based milk over dairy milk can help you stay on a healthy nutritional track and aside from health benefits, there are lots of reasons to switch to plant-based milk and one of the vital ones being lactose intolerant and also for its great taste however it is very important that you carefully select your plant-based milk as the quality of p[lant based milk varies greatly in nutrients.
If you are looking for a milk alternative that you can consume every day then plant-based milk will be the healthy choice to try, this has been an alternative to cow’s milk for a while and one of the reason is that there is something for everyone, whether you are lactose-free, allergic to tree nuts, soy or coconuts or vegan, there is healthy plant-based milk for you.
The nutrient and calorie contents in plant-based milk do vary and consuming fewer calories can be a good thing if you are looking for additional nutrients that a milk alternative offers, it is crucial to check out the label before you swap your dairy milk for a plant-based one to ensure there is no added sugar.
Related read: The 5 Best Milk For Weight Loss
11 Healthy Low-Calorie Plant-Based Milk to Try
There are lot’s of milk alternatives in the market but not all are considered healthy alternatives to cow’s milk, the brand and type of milk you go for is just as important as your choice of milk.
Plant milk is a lactose-free substitute to cow’s milk and if you are looking to replace it or try another substitute, here are 11 healthy low calories plant-based milk to try.
1. Cashew Milk
Cashew milk is loaded with nutrients and it is a great addition for a healthy diet, this plant-based milk is made by soaking cashews in hot water for an hour or overnight before the milk is made.
Cashew milk is particularly tasty and similar in nutrient value to almond milk, the real difference between these two is flavor.
This milk is tasty and great in tea, or homemade tea lattes, this is made the same as almond milk hence the nutritional composition is the same, cashews themselves provide zinc, copper, and magnesium which helps support your immune system.
2. Pea Milk
Pea milk is an excellent source of plant-based protein and like every other plant milk, it is gluten and lactose-free, this is a great alternative to dairy milk, milk made from peas are highly nutritious.
Pea milk is made from pea protein isolate, water and other emulsifiers like sunflower oil, algal oil, gelatin gums, and guar. Pea milk has a bit of sugar however this is a healthy alternative when it comes to cow’s milk.
3. Oat Milk
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Oat milk is the best option for those with dietary restrictions, this is vegan milk that you can make at home yourself or buy, it contains added fiber which makes it even more filling than any other milk alternative.
Oat milk is one of the most common healthy milk choices, it is loved for it’s creamy and lightly flavored taste, it can be enjoyed in cereal or a homemade smoothie.
4. Flax Milk
Another milk with nutrients composition similar to pea milk is flax milk, this plant-based milk contains no cholesterol or lactose which makes it a healthy heart alternative, intake of flaxseed milk has also been proven to help reduce blood sugar levels in people who have type two diabetes.
This milk contains a little more than what meets the eyes.
5. Hemp Milk
Hemp milk is fortified with all 10 essential amino acids and some vital nutrients which not only make it healthy plant-based milk but also help you adopt a healthy habit and it can be an incredibly nutritious addition to your balanced diet.
Hemp milk contains all the essential nutrients for your immune system and cognition however this has an ultra-nutty flavor that can be bitter to some.
6. Coconut Milk
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Coconut milk is another very popular plant-based milk, this is made from the liquid of coconut and it makes a great addition to your food, it is naturally sweet and for its health benefits, it is lower in carbohydrates and due it’s a creamy consistency and fat content which helps build satiety and you are likely to consume less of it.
7. Rice Milk
If you have nut allergies then rice is a great milk alternative to go for if you are looking for something similar in taste to regular milk, this milk is made by blending rice with water and a sweetener can be added if desired.
Rice milk can be enjoyed with soups and sauces, you may be better off with an alternative grain blend though unless you are avoiding nuts, legumes, or seeds then rice milk would do just fine.
8. Walnut Milk
Walnut milk is a creamy delicious plant-based milk and this is particularly a top pick for its health benefits and flavor, this milk tastes a little more earthy than other plants based milk and it is low in carbs, high in fats and protein.
Walnut milk is a good source of fiber and can be added to your diet plan by adding it to your tea to shake up your morning routine or in smoothies.
9. Almond Milk
Plants based milk typically requires less water and in comparison to other alternatives, almond milk is incredibly water-intensive and this is one low-calorie milk that is not just very popular but healthy as well.
This milk has 50% fewer calories than regular dairy milk, it is also very versatile and can be used in smoothies or with your cereal. Almond milk has a low protein content though and if you are using it as a dairy alternative, you might want to pump up the protein content by adding nut butter or chopped nuts.
10. Soy
Soy milk is a plant-based substitute for dairy milk and this is regarded as the most nutritional milk similar to dairy milk, this is made from soybeans can be consumed as an alternative to milk, it is low in cholesterol and fats.
While soy has no calcium like regular milk, you can easily find options in the store with calcium added to it, and with some extra protein and vitamins too.
11. Peanut Milk
If you love peanuts then you are going to enjoy it’ds healthy plant-based milk gotten from it, this has a similar taste and nutrition profile as tree nuts, hazelnuts, almonds, cashew, and walnuts are the best thing about peanut milk is that they are often more cost-effective than other dairy milk alternatives.
Peanut milk can help in promoting weight loss even though they are relatively high in calories but the rich fiber content can increase satiety which makes you feel full longer.
In Conclusion
There are many varieties of plant-based milk for everyone and each of this milk is created differently, whether you are lactose-free, vegan, or allergic to coconuts, tree nuts, or soy, there is always healthy plant-based milk to suit your choice.
Plants milk have been widely consumed for centuries and recently their popularity has increased tremendously and when it comes to nutrients, this is the best kind of milk to consume, however, before swapping out your dairy milk for any of the plant-based plant listed above, check the labels to ensure it contains no added sugar or make it at home yourself to determine what ingredient goes in it.
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