Cow’s milk is a popular dietary staple known for its protein, calcium, phosphorus, and B vitamins. Yet, for many individuals, it isn’t suitable. People may need or choose to avoid it due to allergies, lactose intolerance, vegan lifestyles, or concerns about hormones and contaminants. Fortunately, the market now offers a range of plant-based milk alternatives—but not all are nutritionally equal. When choosing a milk substitute, it’s important to look beyond just taste and texture.

Experts advise checking the label for added sugars, calcium and vitamin D fortification, protein content, and the percentage of the key ingredient (like almonds or oats). Here’s a closer look at five common substitutes for cow’s milk and how to pick the best ones for your needs.

Soy Milk

Soy milk, made from soybeans or soy protein isolate, is one of the most nutritionally comparable alternatives to cow’s milk. It typically contains 7–9 grams of protein per cup, which is similar to cow’s milk, and fewer calories and carbohydrates. Because it’s a complete protein source, it provides all essential amino acids, a rarity among plant-based options.

However, some individuals avoid soy due to the presence of isoflavones—compounds that mimic estrogen—which have been debated for their hormonal effects. While current research does not confirm harm from moderate consumption, those with specific hormonal conditions may prefer to consult a healthcare provider.

Soy milk can be a good option for cooking and drinking, but for people following a low-FODMAP diet, it’s best to choose versions made from soy protein isolate rather than whole soybeans, which can cause digestive discomfort.

What to check: Look for fortified soy milk with calcium and vitamin D. If you’re concerned about GMOs, opt for organic versions.

Almond Milk

This nut-based milk alternative has surged in popularity due to its light, slightly sweet flavor and low calorie content. Unsweetened almond milk typically contains just 30–35 calories per cup. However, it only provides about 1 gram of protein, making it less ideal for those needing higher protein intake.

One downside is that most commercial almond milk contains only 2% almonds, meaning the drink is mostly water and may not offer the full nutritional benefits of whole almonds. Additionally, it contains phytic acid, which can inhibit the absorption of calcium, zinc, and iron.

What to check: Look for almond milk with higher nut content (around 7–15%), and avoid sweetened versions to reduce unnecessary sugar intake.

Coconut Milk

Coconut milk is made from the white flesh of coconuts blended with water. It has a creamy consistency and a mild, sweet flavor. With about 45 calories per cup, it is low in carbohydrates and protein, and most of its calories come from saturated fat in the form of medium-chain triglycerides (MCTs).

MCTs have been linked to potential benefits such as appetite regulation and better cholesterol profiles. Still, due to limited research and its high saturated fat content, coconut milk should be consumed in moderation as part of a balanced diet.

What to check: Choose unsweetened versions and consider your overall fat intake, especially if you're managing cholesterol or heart health.

Oat Milk

Made from oats and water, oat milk has become a favorite for its naturally sweet flavor and creamy texture. It blends well in coffee, cereal, and smoothies. Nutritionally, it’s higher in carbohydrates (19–29 grams per cup) than other plant-based milks but also provides more fiber—particularly beta-glucan, which is known to help lower LDL cholesterol.

It has 2.5–5 grams of protein and around 140–170 calories per cup. Because of its carbohydrate content, it may not suit low-carb diets but can be a satisfying option for those needing more energy or managing cholesterol levels.

What to check: Look for fortified oat milk without added sugars. For homemade versions, it’s difficult to match the nutrient levels of commercial fortified options.

Rice Milk

Rice milk, derived from milled rice and water, is the most hypoallergenic of the milk alternatives, making it suitable for those with allergies to dairy, soy, nuts, or gluten. It has a thin consistency and naturally sweet taste but is high in carbohydrates (27–38 grams per cup) and low in protein (1 gram per cup).

Its high glycemic index means it’s quickly absorbed, which can cause blood sugar spikes—making it a less ideal choice for people with diabetes. Moreover, rice milk can contain higher levels of inorganic arsenic, so health experts recommend varying grain sources in your diet.

What to check: Use rice milk occasionally, especially for children or those who consume large amounts of rice products. Choose brands that test and limit arsenic content.

Being hungry and annoyed is a very common occurrence. Hunger can sometimes trigger many different emotions, make things seem much more difficult than they are and generally be difficult to deal with. However, hunger and mood swings are much more serious than you might think.

A new study suggests that counting calories might not just be unpleasant; it could actually increase your risk of depression. The research, published on June 3 in BMJ Nutrition Prevention & Health, found that people on low-calorie diets showed more signs of depression compared to those not dieting.

Who's Most Affected?

The study's results showed that overweight people and men seemed to be especially vulnerable to these mood changes when they were on a low-calorie diet. Experts noted that diets restricting calories were linked to higher depression scores, which goes against what some earlier studies found. They also added that men and overweight individuals appear to be more sensitive to the negative effects of limiting what they eat. Researchers believe that cutting calories might also deprive the brain of important nutrients it needs to keep your mood steady.

How the Study Was Done

For this research, scientists looked at health information from over 28,500 people who participated in the U.S. National Health and Nutrition Examination Survey between 2007 and 2018. Everyone in the study answered questions about depression symptoms and whether they were following any specific diet.

In total, a little less than 8% of the people in the study reported having symptoms of depression. The researchers then sorted everyone based on their eating patterns. This included diets that limited calories, diets that cut out specific nutrients like carbs or fat, or diets designed to help manage health problems like diabetes or heart disease. About 87% of the people weren't on any special diet, while 8% followed a low-calorie diet, 3% limited certain nutrients, and 2% followed a diet for health reasons.

Surprising Results

The study's findings indicated that those on diets that restricted calories had higher depression scores than those who weren't dieting. Even more, overweight people who were either eating fewer calories or limiting certain nutrients had even higher scores. The study also found that any kind of diet at all seemed to affect men's moods.

These results directly go against what some earlier studies had found, which suggested that low-calorie diets might actually help with depression. The researchers explained that this difference might be because previous studies were often carefully controlled experiments where people followed specific diets designed to ensure they got all the necessary nutrients. In everyday life, cutting calories can often lead to not getting enough important nutrients and can cause stress, which might make depression symptoms worse.

For example, the brain needs things like glucose (from carbohydrates) and fatty acids (like omega-3s) to work well. The research team wrote that diets low in these can, in theory, make brain function worse and increase emotional symptoms, especially in men who might need more nutrients. People on such diets might also become depressed if they don't lose weight or if their weight goes up and down.

Father's day is around the corner and no gift is better than that of a good health! Fathers guide, support, and nurture their families and they also need care. In the struggle of prioritizing work, men often put their health on backseat, so this father's day, let's flip this.

with age, men become more vulnerable to certain health issues, these are linked to the heart, kidneys, liver, brain, prostate, and their cholesterol levels. However, there are simple and everyday choices that can go long way in preserving health and preventing illness.

Eat Smart For Your Heart

As per the National Institutes of Health, cardiovascular diseases develops 7 to 10 years later in women than in men. As per MedStar Health, men tend to have their first heart attack an average of 10 years earlier than woman. Other studies too show that men are more prone to heart diseases at a younger age. However, small dietary changes can make a difference.

To support their function, antioxidant-rich fruits such as blueberries, red grapes, and cranberries can be helpful. They help fight inflammation and oxidative stress—both of which can harm kidney tissue. Vegetables like red bell peppers, garlic, and onions are rich in vitamins and anti-inflammatory compounds that further protect kidney health. For protein, wild-caught salmon and egg whites are considered kidney-friendly and lower in phosphorus.

Keep Your Liver Clean

A healthy liver is crucial for detoxifying the body and processing nutrients. Foods that support liver health include berries, cruciferous vegetables like broccoli and cauliflower, and leafy greens. These are high in antioxidants and help the liver do its job more efficiently. Again, omega-3-rich fish comes into play here, helping reduce fat buildup and inflammation in the liver.

Food For Healthy Brain and Prostate Health

Cognitive decline is a common concern as men age. To support brain health, it's important to prioritise foods rich in omega-3s, antioxidants, and folate. Spinach, kale, walnuts, flaxseeds, and of course, fatty fish, help nourish the brain and may even delay age-related decline. A healthy brain supports not just memory, but also mood, decision-making, and quality of life.

Prostate health becomes a critical concern after the age of 50. Tomatoes, which are rich in lycopene, may help reduce the risk of prostate cancer. Cruciferous vegetables like broccoli contain sulforaphane, known for its cancer-fighting properties. Regular intake of these, combined with omega-3 fatty acids, helps keep inflammation down and promotes better prostate function.

What Helps You Manage Cholesterol

High cholesterol can quietly pave the way for heart problems. Soluble fibre from sources like oats, legumes, and certain fruits helps lower LDL cholesterol. Foods fortified with plant sterols—like some cereals and spreads—can also reduce bad cholesterol levels. And don’t forget the role of healthy fats from nuts, seeds, and avocados in keeping the good cholesterol up.

When it comes to nutrition buzzwords, protein is having a long-standing moment. It's promoted by fitness influencers, stamped across packaging, and touted as the secret to everything from muscle tone to satiety. But here’s the real question that deserves attention—do you actually need more protein, or do you just need smarter protein?

As the conversation around protein deepens, experts are calling for a shift in focus—from more to better. Ahead, we dive into what science and dietitians say about protein requirements, the risk of deficiency, and how to choose protein sources that are not just effective, but smarter for your long-term health.

Protein isn’t just for bodybuilders. It's a fundamental building block of life, essential for the structure and function of your muscles, skin, enzymes, hormones, and nearly every cell in your body. Alongside carbohydrates and fats, protein is a macronutrient—meaning your body needs it in large amounts to function properly.

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"Protein is critical not only for muscle repair but also for immunity, metabolic function, and hormone regulation," explains Dt. Vaidehi Nawathe, Chief Dietitian at Bhaktivedanta Hospital & Research Institute. “Its role in health spans far beyond just bulking up at the gym.”

Are You Getting Enough Protein? Signs of Deficiency

Despite its importance, many people may be consuming far less protein than they actually need, especially in developing countries and even among affluent urban populations.

Common signs you may not be getting enough protein include:

• Feeling hungry shortly after meals
• Fatigue or lack of energy, especially post-workout
• Poor recovery after illness or exercise
• Hair thinning, brittle nails, or weakened skin integrity

“If you're constantly snacking, feel sluggish or take longer than usual to bounce back from workouts or the flu, protein might be lacking in your diet,” says Nawathe.

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Experts note that satiety and muscle recovery are strong indicators of adequate protein intake. If you feel full between meals and recover well, you're likely meeting your protein needs.

What Are Standard Protein Requirements?

How much protein you need daily depends on a variety of factors: age, gender, body weight, activity level, and overall health goals. On average:

• 10–15 grams per snack
• 20–35 grams per meal

Yet numbers only tell part of the story. Instead of obsessing over numbers alone, focus on making smarter protein choices that deliver more than just amino acids.

Hidden Protein Deficiency Crisis

Protein deficiency is a global health concern—but not in the ways we often imagine. According to Nawathe, “Protein deficiency is not just a problem of poverty or undernourishment. It’s surprisingly rampant even among the urban rich.”

In India alone, an alarming 73% of the urban population is protein deficient, often consuming only 10 to 30 grams per day, when the recommended intake ranges between 60 to 90 grams. That’s a serious gap, especially for pregnant women, older adults, and those recovering from illness.

Unlike iron or calcium deficiencies, protein deficiency often goes unnoticed, leading to chronic fatigue, poor immunity, and long-term health complications.

It’s not just about how much protein you consume, but what kind.

“There are endless protein powders on the market, but not all are created equal,” warns Nawathe. Her recommendation? Look beyond standard whey or meat-based options and explore plant-based protein powders—particularly those fortified with fiber, probiotics, and omega-3s (like DHA).

Smart protein choices include:

• Pea protein + Brown rice protein blends
• Formulas that include prebiotics and probiotics for gut health
• Low-GI protein options for blood sugar control
• Protein enriched with DHA for brain and heart support

These blends are not just good for muscle synthesis but also improve gut health, aid nutrient absorption, and support maternal health, particularly by reducing risks of gestational diabetes and preeclampsia in expectant mothers.

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Animal Protein vs. Plant Protein

While red meat and dairy-based proteins offer complete amino acid profiles, they may not be the best long-term choices for everyone.

“Animal protein, especially red meat, is high in saturated fats and cholesterol, which raises the risk of cardiovascular disease and some cancers,” says Nawathe. In contrast, plant proteins are anti-inflammatory, gut-friendly, and often more digestible.

Moreover, protein powders that taste good and mix well enhance compliance—because people are more likely to stick with nutrition habits that feel enjoyable.

The protein conversation is no longer about extremes. It’s about mindful nutrition—choosing sources that are holistic, balanced, and tailored to your needs.

If you're unsure about your protein intake or whether you're consuming the right kind, consult a registered dietitian who can assess your lifestyle, body composition, and health history.

Dt. Vaidehi Nawathe is Chief Dietitian at Bhaktivedanta Hospital & Research Institute in India