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While cow’s milk may have some beneficial vitamins, including calcium, potassium, and phosphorus, it doesn’t mean it’s not potentially unhealthy. In fact, research shows that women who drink two or more glasses of whole milk a day have a one-third to 50 percent increased risk of developing heart disease compared to those who consume skim milk.
Men who consume two to three servings daily can also increase their risk of developing prostate cancer by twelve percent compared to those who rarely consume dairy. Not only that, milk can be high in calories, fat, and sugar, preventing you from losing weight or living an optimal life.
The following are five milk swaps to make to adopt a healthier diet:
Soy is lower in saturated fat, cholesterol-free, and high in protein, which helps lower bad cholesterol in the bloodstream. While soy milk may not offer as much calcium, it is lower in calories and saturated fat. Soy milk and many of these other options are also free of hormones that can harm your body in the long run.
Hemp milk offers fewer calories and carbohydrates while increasing protein intake and essential amino acids found in other non-dairy milk alternatives. Amino acids transport nutrients throughout the body that ultimately fight or limit illness.
Almond, cashew, walnut, and other nut milks make a great alternative to cow’s milk because they are usually lower in calories and fortified to offer more calcium and vitamin D. They also contain fiber that improves your digestion; something you won’t find in milk.
Oat milk is high in beta-glucans and fortified with vitamins B12, D, calcium, and iodine. These nutrients improve your digestion and manage your cholesterol that protects your heart health and life expectancy. However, while it is healthier than milk, it may not be the best option for other milk alternatives as it is higher in carbohydrates and calories.
Finally, but certainly not least, coconut milk is a healthy yet creamy and indulging alternative to cow’s milk. Some folks say that coconut milk may not be as healthy as the other sources above, but it can be a great alternative if you are sensitive to lactose found in cow’s milk. In addition, unsweetened or homemade coconut milk is still naturally sweet and offers significantly fewer calories than most dairy milk.
There are many different options you can grab instead of milk that can provide your body with nutrients and less unhealthy fats, sugar, and potential by-products.
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