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Thinking of switching from regular milk to nut milk? “It can be a good alternative for anyone who is allergic or sensitive to dairy, a good choice for anyone trying to cut back on calories, and a good option especially for my clients with prediabetes/diabetes as it is much lower in carbohydrates compared to cow’s milk and so has a lower impact on their blood sugar,” says Vandana Sheth, RDN, certified diabetes educator, author of My Indian Table: Quick & Tasty Vegetarian Recipes, and spokesperson for the Academy of Nutrition and Dietetics in Rancho Palos Verdes, CA. It is low in protein, though, so you want to make sure you are getting protein from other foods, she adds. And read up on the 8 things that happen when you go dairy-free.
Almond milk can be figure friendly
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If you’re watching your weight, almond milk can be a healthy substitute for all dairy milk except skim. Ounce for ounce, almond milk (plain and unsweetened) has less fat and fewer calories than reduced-fat cow’s milk. Read labels, though. “Sweetened and flavored varieties are not the same,” warns Sheth. “They can range in calories and carbohydrates per cup from 1 gram of carbohydrates and 30 calories for unsweetened vanilla almond milk, to 16 grams of carbohydrates and 93 calories for the sweetened kind.”