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Cow's Milk Alternatives

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For instance, researchers claim they have evidence that goat's milk can help prevent anemia and bone demineralization. In addition, it aids the digestive system by metabolically utilizing minerals like iron, calcium, phosphorous and magnesium. Mainly, this means that it helps the body to utilize these important minerals and also helps to deposit them in their target organs, according to researcher Javier Diaz Castro.

Almond Milk

Almond milk has no cholesterol or lactose in it. The general consensus is that almond milk tastes the closest to dairy milk, which means it has a thicker, creamy flavor. As a standard for reference:

Almond Milk:
  • Calories: 60
  • Calcium: 30% DV
  • Vitamin D: 25% DV
  • Saturated Fat: 0g
  • Cholesterol: 0mg
  • Sugars: 7g

1% Dairy Milk:

  • Calories: 100
  • Calcium: 30% DV
  • Vitamin D: 25% DV
  • Saturated Fat: 1.5g
  • Cholesterol: 12mg
  • Sugars: 13g

This data was drawn from USDA, ARS 2008, Nutrient Database for Standard Reference, Release 21.

You can make your own almond buttermilk if you need it. Just take a teaspoon of apple cider vinegar or lemon juice and add it to your milk substitute. Let it sit for a minute and it will have the consistency and tangy flavor of buttermilk

Rice Milk

Rice milk is a grain milk made from processed brown rice. It generally has no added sweeteners because its own carbohydrates turn into sugars during processing. It is often used by lactose-intolerant people or those allergic to soy. Rice milk comes in unflavored, vanilla, or chocolate. You can sometimes find it in almond flavor as well.