Dairy is high in calcium and vitamin D, which are essential for building strong bones and teeth and protecting against osteoporosis. It is also high in tissue-repairing and muscle-building protein, which makes it a great post-workout treat. However, in its traditional forms, dairy can also be high in saturated fat, which in excess has been shown to be linked with an increased risk of high cholesterol. But the good news is there are various healthy dairy choices available, which can still help you meet your daily calcium, vitamin D, and protein intake without the unwanted saturated fat of traditional dairy sources.
Sugar-Free, Almond, Or Soy Milk
Sugar-free milk contains nearly less than half the calories of traditional milk, and it also contains no sugar, which makes it a great choice for those trying to maintain their weight. It is also cholesterol-free, which means it helps lower the risk of stroke, peripheral artery disease, and heart disease. Almond milk is essentially the juice from almonds ground in a blender along with water to produce a white ‘milk’ similar to cow’s milk. Since it contains no animal products or by-products, it also makes a great milk substitute for vegan and lactose intolerant individuals. No-sugar soy milk, derived from soybeans and water, is another great alternative to cow’s milk. It is high in protein, with about fifty percent more than cow’s milk, as well as isoflavones, vitamin A, vitamin B-12, and potassium. It also contains fewer calories than whole milk, which makes it an excellent choice for those following a low-calorie diet.
Continue reading to learn about another healthy dairy option to try.