Aquafaba, Flax Egg, or Just Egg Substitute for Egg One more note: These milk alternatives will likely be more expensive than cow’s milk, according to the American Society for Nutrition. She served an unsweetened pea-based milk to her daughter who had a milk allergy: “The pea-based milk had a protein content similar to that of dairy milk and was fortified with both calcium and vitamin D.” Scanniello also says it’s important to look for plant-based milks that have been fortified with calcium and vitamin D. Both will offer significantly fewer carbohydrates per serving than dairy milk. Rose suggests soy or pea milk for comparable protein.Īlternatively, if you’re concerned about carbohydrates, look for unsweetened cashew or almond milk, Rose says. “When looking at dairy-alternatives, I always try to emphasize the importance of finding one with similar protein content ,” Scanniello says. Department of Agriculture (USDA) suggests. One edge cow’s milk has over most dairy-free options is it’s a good source of protein, as data from the U.S. Compare the nutrition information of the dairy and dairy-free milk options available in your local store to help you choose a milk that best suits your diet. Next time you’re in the grocery store, peruse the milk aisle - you’ll find this is often true, but ultimately that every type of dairy-free milk has a slightly different nutritional profile. Others may choose dairy-free because they’re not a fan of the taste of milk or the use of animal products.įrom a nutritional perspective, dairy-free milk tends to have the same or slightly fewer calories than whole cow’s milk but is usually lower in fat and sugar, according to the American Society for Nutrition. “People may choose a dairy alternative for a variety of reasons one may be due to allergy or intolerance,” says Brittany Scanniello, RDN, founder of Eat Simply Nutrition based in Boulder, Colorado. There are tons of dairy-free milks available - almond milk, oat milk, coconut milk, and soy milk, to name a few. Adding these five easy plant-based substitutes for common animal-based products is a great way to get started. Maybe you aren’t ready to fully commit to a plant-based diet, but you are interested in incorporating more plant-based foods here and there. “This lessened environmental impact preserves natural gases, helping to save the planet we live on.” A review published November 2019 in Advances in Nutrition found greenhouse gas emissions resulting from vegan and ovolactovegetarian (a person who follows a vegetarian diet that includes eggs and dairy) diets are about 50 percent and 35 percent lower than meat-eating diets, respectively. This way of eating can be a boon to the environment, too. Whether you’re vegan, vegetarian, flexitarian, or simply trying to cut back on meat, eating more plants may benefit heart health, prevent certain types of cancer, reduce the risk of type 2 diabetes, and slow the rate of cognitive decline, says Kim Rose, RDN, a Lakeland, Florida–based consultant dietitian with food-tracking app Lose It!. And that’s a good thing, because plant-based diets come with a host of health benefits. It’s never been easier to give plant-based eating a whirl - yes, even if you’re the type that can’t imagine a meal without meat.
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