We are the largest dairy producer in the world! It is understandable because 70% of our food recipes include some or the other dairy-based product.

Whenever we hear dairy, we can also reminisce about the good old days when our daily morning was incomplete without a glass of milk. There is a contrary deliberation on whether milk helps you reach your optimal health or not.

It is the easiest way to increase calcium, vitamin D, and protein intake in our daily diet. Studies have shown that it benefits in keeping your heart functions, muscles, and bones strong. 

Even with tons of benefits that support our daily functioning and body fuel requirements, Dairy products are still considered a no-no in many diets. These contrary beliefs have shown that some people get more digestive issues and have overall health after drinking whole-fat milk.

Most of the dairy consumers that are transitioning to alternatives that are low calorie have no lactose, or they have other reasons. With the increase in transition, the number of available options in the market is constantly rising.

If you are out to get milk, there are higher chances that you will get confused about which is the one you should add to your cart. You will be bombarded with options from regular milk to plant-based varieties to nuts-based milk options.

It can be slightly complicated to pick the one without knowing whether it helps you reach your daily requirement and paired up with your diet. 

We are here to simplify the kind of Milk that you should pick according to what type of diet intake you have and how much benefit you can add to reach your desired body goals:

1. Almond milk: A low-calorie milk fortified with calcium and vitamin D but with less protein content. It is an excellent source of Vitamin E, and if you are lactose intolerant, then switching from regular milk to Almond milk would be ideal for you.

It elevates your immune system and also helps you lose some extra pounds. It is recommended as a milk alternative to promote bone and teeth health with 30% calcium content.

2. Skim milk: This milk provides a similar amount of protein, calcium, vitamin D, and other nutrients which cow milk has per cup. Skim milk has fewer calories but, it has a distinct flavor.

If you are looking for an alternative that is thinner in consistency without any extra saturated fats, then Skim milk would be the ideal product to add to your cart. 

3. Rice milk: Like every other plant-based Milk, Rice milk has 1g of protein content and contains high calcium and vitamin D. It is a low-calorie option available in our pantries and can be prepared without much of a hassle.

Rice milk is great for lactose intolerants, vegetarians, and vegans allergic to soy. Rice Milk gets enhanced with a good source of B vitamins, magnesium, phosphorus, and manganese.

The only downside to rice milk is that it has double the amount of carbohydrates, so you cannot consider taking it on a low-carb diet.

4. Hemp milk: This milk option has higher protein than nuts, rice, and coconut-based milk alternatives. Hemp milk has all ten essential amino acids, plenty of folic acids, vitamin A, and vitamin B12 that help in enhancing nutritional intake.

These milk alternatives are great if you decide to switch to a plant-based diet and keep your nutritional values up. A Few things should come under consideration before the switch from regular to other alternatives.

Don't assume that you don't have any allergies, especially check with a medical professional whether you are lactose tolerant or not.