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Dairy Free Milk Alternatives

The rising trend of milk alternatives! Here at Jane Plan, we're often asked about dairy-free alternatives to milk. So we have put together our guide to the nation's favourite milk alternatives.

Plant-based alternatives to cow's milk have been an increasing trend for some time now, and there are lots of choices available - but so much choice can be confusing. How can you be sure you are choosing the right one for you?

Your decision not to drink cow's milk may be based on a whole range of criteria - personal preferences, dietary restrictions, allergies or intolerances. However, cow's milk boasts an impressive nutrient profile - it is rich in high-quality protein and important vitamins and minerals, including calcium, phosphorus and B vitamins.


The question is, if you go diary free will you get the same nutrients?
 

 Soy Milk
Soy milk is the most nutritionally similar to dairy milk. Soy milk is made by soaking and blending these little beans and straining out the leftover pulp. Soy milk is filled with antioxidants and fibre. Soy alternatives are super nutritious and provide polyunsaturated fats. 
Per 1 cup serving (240ml) - 74cal
Coconut Milk
Nutritionally, coconut milk is higher in fat and lower in carbohydrates, than other alternatives. It is available in sweetened, unsweetened and flavour forms. One cup of coconut milk will provide you with 10% of your daily intake of protein.

Per 1 cup serving (240ml) - 45 cal
 Almond Milk
Almond milk is an excellent alternative to dairy milk because there are lots of different blends and unsweetened versions to choose from. Almond milk is mainly made from almonds and water, plus other emulsifiers and fortifying nutrients. One cup of almond milk will provide on average you with 1g of protein.
Per 1 cup serving (240ml) - 38 cal
 
Oat Milk
Oat milk is a creamy alternative to dairy milk - and it's the trendiest too!.
It contains added fibre but is lower in protein in comparison to other non-fat cow's milk or soy-based versions. One cup of oat milk will provide you with 3g of protein.
Per 1 cup serving (240ml) - 120 cal

 
Cashew Milk
Cashews provide you with zinc, copper, and magnesium which help support your immune system. One cup of cashew milk will provide you with 1g of protein.
Per 1 cup serving - 40-50 cal
Rice Milk 
Rice milk is made from milled rice and water, and is the least allergenic of all the previously mentioned milk products, making it a good option for those with lactose or nut allergies. It can be fortified to become a good source of calcium. One cup of rice milk will provide you with less than 1g of protein as little as 0.3g.
Per 1 cup serving - 109 cal

If you'd like to know more about the nutritional value of dairy milk v non-dairy alternatives, we're here to help. At Jane Plan we're committed to helping you have a healthier and happier life - so get in touch today by emailing hello@janeplan.com. Have a wonderful week.

Best wishes
Jane xx


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