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NON-DAIRY MILKS

From cashew to oat milk, here’s what you need to know

1. Almond milk

Pros

Contains many of the same nutrients as cows’ milk, such as vitamin E, while also being low-calorie and low-fat.

Cons

Although it’s made from nuts, almond milk has very little protein. The sweetened variety (often misleadingly billed as the ‘original’ version) can be loaded with sugar so opt for the unsweetened variety. Also some textures don’t sit well in a cuppa.

2. Cashew milk

Pros

Some store-bought brands have added vitamins D, B12, A and calcium, and similar to almond milk, it’s low in calories and fat. The texture is also probably the closest to cow’s milk so none of that curdly-water you can get with other substitutes.

Cons

It can be quite a costly purchase, depending on what brand you go for, but equally, if you opt for making your own cashew milk, you need to know that you should increase the calorie count to about 250 calories per cup.

3. Rice milk

Pros

Rice milk is a superior source of B vitamins and magnesium. It’s packed with carbohydrates which makes it an excellent energising option.

Cons

Rice is highly starchy, so may cause a sugar overload, making rice milk unsuitable for diabetics. If you’re diabetic, stick with cow, soy or almond milk.

4. Coconut milk

Pros

Coconut milk comes from the meat of the coconut, which is packed with healthy fats alongside vitamins, iron and fibre. Despite a high calorie content, some experts claim it can help boost your metabolism and fat-burning ability.

Cons

The texture of most tinned coconut milks is more suitable for cooking and can be too thick for pouring.

5. Hemp milk

Pros

A good source of omega-3 fatty acids which promote a healthy heart and normal brain function. Hemp milk also provides more iron benefits.

Cons

Lower in protein compared to soy or cow’s milk.

6. Soy milk

Pros

Contains protein levels that rival cow’s milk. It also contains less sugar than cow’s and contains phytoestrogen which can aid calcium absorption.

Cons

Soy milk has a controversial reputation due to the heavy amount of processing it goes through. The unfermented kinds of soy can also cause an imbalance of sex hormones for men and women, which have been linked to negative effects on fertility and the menstrual cycle, so it is worth monitoring your intake.
Source: goodhousekeeping

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From cashew to oat milk, here's what you need to know 1. Almond milk Pros Contains many of the same nutrients as cows' milk, such as vitamin E, while also being low-calorie and low-fat. Cons Although it's made from nuts, almond milk has very little protein. The sweetened variety (often misleadingly billed as the...