Here are the four health non-dairy alternatives to replace cow's milk, providing the nutritional boost that you need:
1. Cashew milk
Cashew milk has a similar nutritional profile like the almond milk, according to Ashley Pettit, a fitness chef. This milk is also said to have 4 grams of protein per serving and 8 percent of the daily value for iron.
"Unsweetened cashew milk has an incredibly low-calorie profile, but it's only five calories less than almond milk," Pettit said.
Nutritionists also suggest that cashew milk bought in stores have lesser fat compared to homemade cashew milk.
2. Hemp milk
Hemp milk is being obtained by crushing and soaking hemp seeds in water. This kind of milk is a good choice if you want to strengthen your bones and lower the risk of osteoporosis. Magnesium is also present in hemp milk, wherein it helps the heart to regulate the rhythm. Moreover, it has an omega-3 fatty acid that is beneficial for cholesterol levels, making it a heart-healthy alternative.
"One 8-ounce glass of hemp milk gives you a whopping 45 percent of your recommended daily amount of calcium," said clinical nutritionist David Friedman.
3. Rice milk
Rice milk is the least among the alternatives since it can cause allergies and only has low protein content. This milk has about 120 calories per cup, and it is best to consume when it is fortified with vitamin A, vitamin D, and calcium.
4. Soy milk
A 2017 study has found that soy milk resembles the nutritional profile of dairy when compare to all the alternatives. This milk contains just as much protein as cow's milk. However, there have been debates whether soy consumption should be limited in the case of hypothyroidism.