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
Thin and watery with a nutty flavor.
Why It's Good
Almond milk is another tasty option for the lactose intolerant. One unsweetened cup contains no saturated fat or cholesterol and just 40 calories, while providing 50 percent of your recommended dietary allowance (RDA) of vitamin E, an antioxidant that may help ward off some types of cancer and chronic conditions like cardiovascular disease by protecting cells from free-radical damage.
...But Watch Out
Don't expect to get the same benefits you would from eating raw almonds, which are naturally high in calcium and protein. Almond milk loses many of the nut's nutrients in production, so it offers hardly any protein (only one gram per cup), and must be fortified with calcium to reach levels found in cow's milk. And beware of added sugars—popular sweetened options can be loaded with them.