Milk Alternatives - Non-Dairy Milks
As a standout source of calcium and protein, cow's milk still does a body good. But now that there are so many alternatives—from plants, nuts, grains, and goats—picking the healthiest pour for your cereal is far from simple. Here's how some popular substitutes stack up against the classic.
By Cristina Tudino
O, The Oprah Magazine | From the March 2013 issue of O, The Oprah Magazine
Thicker and creamier than skim cow's milk, with an earthy taste.
Why It's Good
Cholesterol-free and low in saturated fat, this vegan delight is rich in anti-inflammatory omega-3 fatty acids, which are helpful in preventing heart disease and maintaining brain function: One serving provides 64 percent of your suggested daily adequate intake. Plus, it contains 48 percent of your daily value for riboflavin, a B vitamin that gives you energy by helping your body metabolize carbs, fat, and protein.
...But Watch Out
The amount of protein in hemp milk varies—some brands have four grams per cup, while others have as little as two. And since hemp seeds are high in fat (albeit of the healthy, polyunsaturated kind), you may want to limit yourself to two cups a day; too much fat of any kind can lead to weight gain. But the biggest drawback may be the funky taste, which can take some getting used to.