11 Best ways to eliminate dairy
If you’re looking to eliminate dairy from your diet, there are plenty of delicious and nutritious dairy-free foods available. Here are 11 of the best ways to cut dairy out of your diet:
-
Milk substitutes
Milk is used in many different ways, including as a drink, in smoothies, or poured over cereal. Milk is high in protein, carbohydrates, and calcium in terms of nutrition. In reality, one cup (237 milliliters) of whole milk has 146 calories, 8 grams of fat, 8 grams of protein, and 13 grams of carbohydrates.
Legume (soy), cereal (oats, rice), nut (almond, coconut), seed (flax, hemp) or other grains may all be used to produce plant-based milk alternatives. Certain foods are supplemented with calcium and vitamin D to make them comparable to dairy milk, while others are not. Some alternative kinds of milk may also contain vitamin B12.
Many of these nondairy milks contain added sugars to improve the flavor, although most companies offer an unsweetened version.
The refrigerated shelf is home to some non-dairy milk, while others are shelf stable. The following are some of the most frequent alternatives, along with the nutritional information for 1 cup of each “original” version:
Soy milk: It’s low in fat and carbohydrates, yet high in protein and sodium. It has 5 grams of fat, 7 grams of protein, and 8 grams of carbohydrates.
Oat milk: The oat milk includes 130 calories, 2.5 grams of fat, 4 grams of protein, and 24 grams of carbohydrates.
Almond milk: Almond milk has 60 calories, 1 gram of protein, 2.5 grams of fat, and 8 grams of carbohydrates.
Hemp milk: It contains 100 to 140 calories, 5 to 7 grams of fat, 2 to 5 grams of protein, and 8 to 20 grams of carbohydrates.