![]() ![]() CALORIES IN SKIM MILK FREEFree from lactose, soy, nuts and gluten, it can be an attractive option for anyone suffering with allergies. "Potato milk is the most recent plant-based milk to hit the market. ![]() However it's worth noting that its protein content is relatively low, similar to almond milk." Potato milk benefits It has a relatively sweet taste due to its naturally occurring sugars, so can be a great option for bakes and hot drinks. "Spelt is an ancient grain similar to wheat, so for anyone intolerant to gluten, spelt milk would be a no-go. Look out for fortified options for extra brownie points." Spelt milk benefits It is also lower in calories compared to dairy but still has a delicious creamy texture. In fact the protein content rivals that of dairy milk, coming in at 3.2g per 100ml versus 3.6g per 100ml. "Pea milk is actually made from yellow split peas - not green garden peas as you may have thought - and these legumes are a great source of plant-based protein. Again, almond milk contains very little protein, however, almonds are packed with vitamin E which helps in the maintenance of healthy skin, eyes and the immune system.” Pea milk benefits The leading unsweetened variety contains just 13 calories per 100ml, which is lower than most other milks. “Almond milk is another low calorie choice. Look out for recipes fortified with vitamin D, B2, B12 and calcium for an added nutritional boost.” Almond milk benefits CALORIES IN SKIM MILK PLUS“Similarly to other plant-based milk, coconut milk contains little protein, however on the plus side, it’s fairly low in calories (anywhere around 20-53, depending on the brand). Calorie-wise, it’s much the same as semi-skimmed milk and fortified versions are widely available.” And, aside from that, we’re yet to find a better alternative in our coffee. “The humble oat is a whole grain, making it a good source of fibre, with a 200ml serving containing 10% of your daily target. Protein-wise, it’s on a par with dairy milk, but look out for fortified versions for added benefits.” Oat milk benefits However, this has actually been shown to be useful in the management of menopausal symptoms, with recent research showing an improvement in IVF outcomes too. In the past, people have been wary of soy as it contains phytoestrogens (oestrogen-like compounds). So you can get many of the same benefits as you would from dairy. The good news is that plant-based milk alternatives are often fortified with calcium, vitamins and minerals, including B12, which is only naturally found in animal products. But choosing a lactose-free alternative can help to manage any gastrointestinal symptoms experienced from consuming cow’s milk. It’s suggested that up to 20% of people in the UK are lactose intolerant, and that’s without taking into consideration ethical and environmental reasons for turning your back on dairy. However, for many, cow’s milk simply isn’t an option.
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