Ishita Roy

The Best Diet For People With Ulcerative Colitis

Ulcerative Colitis Diet

<span>Ulcerative Colitis</span> or UC, is a long-term inflammatory bowel disease (IBD) that causes inflammation and ulcers in the colon and rectum. This affects the innermost lining of the large intestine and develops over time. It can also weaken the body and could lead to life-threatening complications.

<ul><li>Diarrhea with blood or pus</li><li>Rectal bleeding, while passing stool</li><li>Belly pain and cramping</li><li>Urgency to pass stool but unable to do so</li><li>Weight loss</li><li>Rectal pain</li><li>Fever</li><li>Fatigue</li></ul>

While there is no known cure, treatment and a healthy <span>diet</span> can help reduce and relieve the symptoms and the disease itself. A UC-safe diet can also bring long-term remission.

<h4>Foods to avoid during flare-ups:</h4>Whole grains, though nutritious, are rich in fiber that can be hard to digest during UC flare-ups. High fiber intake may increase bowel movement frequency and exacerbate symptoms.

<h4>Here are the whole grains you must avoid and the alternatives to them:</h4>Whole grain flour-based products: Breads, cereals, pastas, noodles

Other whole grains: Brown rice, quinoa, oats, wild rice, millet

<strong>Better options:</strong> Refined grains like white bread, pasta, and rice, which are easier to digest. Between flare-ups, reintroducing high-fiber foods gradually may support remission and <span>gut health</span>.

<h4>Nuts and Seeds: Hidden Irritants</h4>

Nuts and seeds contain insoluble fiber and sulfur compounds that can be challenging to digest.

<h4>Nuts to avoid:</h4>Hazelnuts, almonds, cashews, pistachios

<h4>Seeds to avoid:</h4>Flaxseed, sesame seeds, sunflower seeds, pumpkin seeds

<strong>Tip:</strong> While nuts are generally avoided during flare-ups, walnuts may provide anti-inflammatory benefits during remission.

<h4>Legumes: Gas and Bloating Culprits</h4>

Beans, lentils, and peas are high in fiber and indigestible sugars, often leading to gas and bloating.

<h4>Avoid these legumes:</h4>Chickpeas, soybeans, edamame

Raw or fibrous fruits and vegetables can worsen UC symptoms, particularly those with peels, seeds, or tough textures.

<h4>Avoid during flare-ups:</h4>Raw fruits and veggies

Cruciferous vegetables like broccoli and cauliflower

<h4>What are the better options for you:</h4>

Well-cooked options, such as applesauce or vegetable soups

Many with UC are prone to lactose intolerance, which shares symptoms like bloating and diarrhea.

<strong>Trigger foods:</strong> Milk, cheese, yoghurt, cream

<strong>Tip:</strong> Eliminate dairy for 4 weeks to observe changes, or consider lactose-free alternatives.

<h4>Sugars and Artificial Sweeteners</h4>

Sugary foods and sugar alcohols, like sorbitol in sugar-free gum, can lead to flares.

High-fat foods and some spices may aggravate UC symptoms.

<h4>Avoid:</h4>Butter, fried foods, coconut oil

Spicy dishes (though capsaicin’s effects are still debated)

Alcohol can irritate the gut, and carbonated beverages may contribute to bloating and inflammation. Opt for water or herbal teas instead.

While managing UC, you can safely include:

Low-fiber fruits and cooked vegetables (peeled and seedless)

Refined grains, such as white rice and pasta

Health Conditions A-Z

health

diet for people with Ulcerative Colitis

gut health

Ulcerative Colitis

Ulcerative Colitis diet

nutrition

diet

diet & nutrition

food

diet and nutrition

food for Ulcerative Colitis

Cancer Diagnosis Under 50s Have Been Fueled By These Lifestyle Factors

The Four Phases Of A Migraine

How VR and Gaming Aid In Brain Surgery Rehab

Nutrition

Ways To Ease Nighttime Anxiety

Smoothie Ideas That Can Help With Weight Loss

Low Fat Foods That Are Actually Unhealthy

All Suryanamaskar Poses And How To Do Them

Do Changing Seasons Affect Your Weight?

Can Heatwave Affect Your Diet?

Heatwave To Monsoon: Health Concerns With Seasonal Changes

Standing Exercises That Help You Burn Calories

Reasons To Do Dancing As A Workout

Why Summer Fruits Are A Great Addition To Your Diet?

What Should You Avoid For Your Bladder?

Lower-Body Exercises For Strong Foundation

Healthy Drinks That Improve Your Digestion

World Tobacco Day: Unexpected Ways Smoking Can Affect You

Seasonal Mood Swings? How Weather Affects Mental Health

Is Calorie Counting Healthy? Dos And Don’ts

Heat-Related Illnesses That You Should Know

Menstrual Hygiene Day: Tips On Period Hygiene

​Add These High Protein Vegetarian Meals To Your Diet​

Top 10 Workouts That Burn Most Calorie

Makhana Season – Healthy &amp; Quick Foxnut Recipes

Monsoon Ahead – Tips On Building Rainy Season Immunity

Do You Have Prickly Heat Rash – Symptoms, Causes And Treatment

Healthy No-Cook Recipes You Can Try

How Do You Calorie Count – Numbers And Nutrients

Unexpected Signs Of Dehydration – Safety And Precaution Measures

Leg Exercises You Can Do At Home To Build Strength

Foods That Promote Skin Elasticity

Must-Do Chest Exercises You Can Try At Home

What Are The Symptoms Of JN.1 COVID-19 Strain?

Why Does Sleeping Become Harder As You Age?

High-Fiber Healthy Drinks You Should Try

10 Dumbbell Exercise Variations For Upper-Body Strength

A Parent’s Guide To Pets: Important Points To Consider For Your Child’s Health

Food Anxiety Is Real – How Your Food Intake Affects Your Anxiety

World Osteoporosis Month: Ways To Strengthen Your Bones

Brain Exercises To Keep You Cognitively Sharp

Easy Recipes To Make When You Don’t Wish To Cook

Physical Signs Of High Cortisol

9 Healthy Plant-Based Protein Rich Dishes To Try

Ulcerative Colitis or UC, is a long-term inflammatory bowel disease (IBD) that causes inflammation and ulcers in the colon and rectum. This affects the innermost lining of the large intestine and develops over time. It can also weaken the body and could lead to life-threatening complications.Here are the common symptoms:Diarrhea with blood or pusRectal bleeding, while passing stoolBelly pain and crampingUrgency to pass stool but unable to do soWeight lossRectal painFeverFatigueWhile there is no known cure, treatment and a healthy diet can help reduce and relieve the symptoms and the disease itself. A UC-safe diet can also bring long-term remission.Foods to avoid during flare-ups:Whole grains, though nutritious, are rich in fiber that can be hard to digest during UC flare-ups. High fiber intake may increase bowel movement frequency and exacerbate symptoms.Here are the whole grains you must avoid and the alternatives to them:Whole grain flour-based products: Breads, cereals, pastas, noodlesOther whole grains: Brown rice, quinoa, oats, wild rice, milletBetter options: Refined grains like white bread, pasta, and rice, which are easier to digest. Between flare-ups, reintroducing high-fiber foods gradually may support remission and gut health.Nuts and Seeds: Hidden IrritantsNuts and seeds contain insoluble fiber and sulfur compounds that can be challenging to digest.Nuts to avoid:Hazelnuts, almonds, cashews, pistachiosMacadamia nuts and peanutsSeeds to avoid:Flaxseed, sesame seeds, sunflower seeds, pumpkin seedsTip: While nuts are generally avoided during flare-ups, walnuts may provide anti-inflammatory benefits during remission.Legumes: Gas and Bloating CulpritsBeans, lentils, and peas are high in fiber and indigestible sugars, often leading to gas and bloating.Avoid these legumes:Chickpeas, soybeans, edamameBlack beans, lentils, and adzuki beansFibrous Fruits and VegetablesRaw or fibrous fruits and vegetables can worsen UC symptoms, particularly those with peels, seeds, or tough textures.Avoid during flare-ups:Raw fruits and veggiesCruciferous vegetables like broccoli and cauliflowerBerries with seedsWhat are the better options for you:Skinned and peeled fruits and vegetablesWell-cooked options, such as applesauce or vegetable soupsCanned fruits in water or natural juiceLactose and Dairy ProductsMany with UC are prone to lactose intolerance, which shares symptoms like bloating and diarrhea.Trigger foods: Milk, cheese, yoghurt, creamTip: Eliminate dairy for 4 weeks to observe changes, or consider lactose-free alternatives.Sugars and Artificial SweetenersSugary foods and sugar alcohols, like sorbitol in sugar-free gum, can lead to flares.Avoid:Candies, baked goods, sugary drinksFruits like peaches and plumsHigh-Fat and Spicy FoodsHigh-fat foods and some spices may aggravate UC symptoms.Avoid:Butter, fried foods, coconut oilSpicy dishes (though capsaicin’s effects are still debated)Alcohol and Carbonated DrinksAlcohol can irritate the gut, and carbonated beverages may contribute to bloating and inflammation. Opt for water or herbal teas instead.Foods to EnjoyWhile managing UC, you can safely include:Low-fiber fruits and cooked vegetables (peeled and seedless)Lean proteins like chicken and fishRefined grains, such as white rice and pasta

the best diet for people with ulcerative colitis

Health and Me

No Rice, No Bread, No Sugar, No Oil, No Alcohol Diet Helped Adnan Sami Lose 120 Kg

Adnan Sami Diet That Helped Him In Weight Loss Transition

Health & Wellness

Weight Loss Surgery Stigma Linked To Lingering Depression Symptoms

weight loss surgery stigma linked to lingering depression symptoms

Ayurveda

Struggling To Conceive? This Ayurvedic Fertility Plan Can Boost Your Chances Of Getting Pregnant

struggling to conceive? this ayurvedic fertility plan can boost your chances of getting pregnant

The Honorary Secret Service Agent US Teen Faces Health Struggles Again

the honorary secret service agent us teen faces health struggles again

how vr and gaming aid in brain surgery rehab

Singer and composer Adnan Sami has stunned the world by losing 120 kg — going from 230 kg down to 110 kg. His remarkable transformation was not the result of surgery or any quick-fix methods, but of sheer discipline, emotional motivation, and a radical lifestyle shift. On the June 1 episode of <em>Aap Ki Adala</em>t, Sami shared the real story behind his transformation, busting myths and inspiring millions.

<h4>The Diet That Changed Everything</h4>

Adnan Sami’s dramatic weight loss sparked intense public curiosity. Many assumed surgery was involved — either bariatric or liposuction. But Sami set the record straight: “There has been a lot of speculation... but no surgery was done,” he said on the show. He joked, “At 230 kg, I’d have needed a vacuum cleaner for liposuction!”

The reality was much simpler, yet far more demanding. Adnan adopted a high-protein diet prescribed by his nutritionist. The core rules? <strong>No bread, no rice, no sugar, no oil, and no alcohol</strong>. “Everything I loved, I gave up,” he recalled. This no-compromise eating plan marked the start of his transformation, and though the diet was strict, it was effective. He began to lose weight consistently, with 20 kg gone in the very first month.

In another interview with <em>Mashable India</em>, Adnan spoke of the terrifying moment that became a turning point. While in London, his doctor issued a grim warning: “If you continue living like this, your parents might find you dead in a hotel room within six months.”

His father, already battling cancer, was present during that conversation. That evening, he made a heartfelt plea to his son: “I have been through everything with you and never asked for anything. But promise me one thing — I want you to bury me, not the other way around. No father should have to bury his child.”

That emotional moment hit Sami hard. He promised his father that he would change, not just for himself, but for the family that stood by him through thick and thin. Soon after, he flew to Texas, found a dedicated nutritionist, and began his transformation journey in earnest.

<h4>The Little Victories That Kept Him Going</h4>

Despite the strict rules, Adnan found motivation in small milestones. “I was 9XL and once saw a T-shirt in XL size that I loved. My mom joked that even my arm wouldn’t fit in it then,” he laughed. He bought it anyway and set a goal to fit into it.

“Every time I felt I had lost weight, I’d try it on — sometimes three times in one night. When it finally fit, I called my father at 3 a.m., screaming with joy,” he said. Even seeing his knuckles again after years felt like a win.

Sami’s story is not about a miracle. It is about resolve, emotional courage, and making peace with lifelong commitment. “This is how I lost weight — through a lot of hard work. There is no shortcut in life,” he said. Today, his story stands as a testament to the power of will, proving that real change begins with a decision and stays with consistent effort.

adnan sami diet

adnan sami transition

adnan sami weight loss

diet for weightloss

weight loss diet

adnan sami diet weight loss

no rice no bread diet

Singer and composer Adnan Sami has stunned the world by losing 120 kg — going from 230 kg down to 110 kg. His remarkable transformation was not the result of surgery or any quick-fix methods, but of sheer discipline, emotional motivation, and a radical lifestyle shift. On the June 1 episode of Aap Ki Adalat, Sami shared the real story behind his transformation, busting myths and inspiring millions.The Diet That Changed EverythingAdnan Sami’s dramatic weight loss sparked intense public curiosity. Many assumed surgery was involved — either bariatric or liposuction. But Sami set the record straight: “There has been a lot of speculation... but no surgery was done,” he said on the show. He joked, “At 230 kg, I’d have needed a vacuum cleaner for liposuction!”The reality was much simpler, yet far more demanding. Adnan adopted a high-protein diet prescribed by his nutritionist. The core rules? No bread, no rice, no sugar, no oil, and no alcohol. “Everything I loved, I gave up,” he recalled. This no-compromise eating plan marked the start of his transformation, and though the diet was strict, it was effective. He began to lose weight consistently, with 20 kg gone in the very first month.A Life-Changing Wake-Up CallIn another interview with Mashable India, Adnan spoke of the terrifying moment that became a turning point. While in London, his doctor issued a grim warning: “If you continue living like this, your parents might find you dead in a hotel room within six months.”His father, already battling cancer, was present during that conversation. That evening, he made a heartfelt plea to his son: “I have been through everything with you and never asked for anything. But promise me one thing — I want you to bury me, not the other way around. No father should have to bury his child.”That emotional moment hit Sami hard. He promised his father that he would change, not just for himself, but for the family that stood by him through thick and thin. Soon after, he flew to Texas, found a dedicated nutritionist, and began his transformation journey in earnest.The Little Victories That Kept Him GoingDespite the strict rules, Adnan found motivation in small milestones. “I was 9XL and once saw a T-shirt in XL size that I loved. My mom joked that even my arm wouldn’t fit in it then,” he laughed. He bought it anyway and set a goal to fit into it.“Every time I felt I had lost weight, I’d try it on — sometimes three times in one night. When it finally fit, I called my father at 3 a.m., screaming with joy,” he said. Even seeing his knuckles again after years felt like a win.Sami’s story is not about a miracle. It is about resolve, emotional courage, and making peace with lifelong commitment. “This is how I lost weight — through a lot of hard work. There is no shortcut in life,” he said. Today, his story stands as a testament to the power of will, proving that real change begins with a decision and stays with consistent effort.

no rice, no bread, no sugar, no oil, no alcohol diet helped adnan sami lose 120 kg

Is Diet Coke Really The “Healthier” Option? New Studies Raise Red Flags Over Heart Risk

Is Diet Coke Really the “Healthier” Option?

Fact Check: Is Taurine Really A Key Driver Of Healthy Ageing?

fact check: is taurine really a key driver of healthy ageing?

Teens Who Stay Up Late May Be Wired for Recklessness and Impulsiveness, Study Finds

teens who stay up late may be wired for recklessness and impulsiveness, study finds

First Sign Of Diabetes Might Show Up In Your Eyes—Here’s What To Look For

first sign of diabetes might show up in your eyes—here’s what to look for

How Colonialism Continues To Bear An Impact On The South Asian Health Crisis

how colonialism continues to bear an impact on the south asian health crisis

For decades, diet sodas like <span>Diet Coke</span> have been marketed as a healthier alternative to regular sugary beverages—especially appealing to people looking to manage weight or diabetes. But recent studies suggest that the label “diet” may be misleading. Far from being a harmless substitute, these drinks could pose serious risks to <span>heart health</span>, including increased chances of heart attack and stroke.

A wave of recent findings, including one from the Harvard T.H. Chan School of Public Health and another from UC Irvine, points toward an unsettling trend: frequent consumption of artificially sweetened beverages could elevate the risk of cardiovascular diseases.

The UC Irvine study, for instance, revealed that people who consumed the most artificial sweeteners had a 9% higher risk of cardiovascular disease and an 18% higher risk of stroke. Another study published in Cell Metabolism—conducted by researchers at the Karolinska Institute in Sweden—fed aspartame (a common sweetener used in Diet Coke) to mice in doses equivalent to three cans of <span>diet soda</span> per day. The result: a worrying build-up of fat in the arteries, known as atherosclerosis, which is a major trigger for strokes and heart attacks.

Another study form 2012, published in the Journal of Internal Medicine, titled Diet Soft Drink Consumption is Associated with an Increased Risk of Vascular Events in the Northern Manhattan Study, noted that diet soft drink consumption may also be associated with health consequences, particularly type 2 diabetes and the metabolic syndrome risk factors for cardiovascular disease (CVD), ischemic stroke, and all-cause mortality.

<strong>ALSO READ: <a href="https://www.healthandme.com/nutrition/donald-trumps-guilty-pleasure-is-his-go-to-diet-coke-really-guilt-free-article-151141914" data-type="tilCustomLink">Donald Trump's Guilty Pleasure: Is His Go-To Diet Coke Really Guilt-Free?</a></strong>

<h4>What Makes Artificial Sweeteners Risky?</h4>

Although scientists are still working to fully understand the mechanisms, several theories have emerged. Artificial sweeteners like aspartame and sucralose (brand names Equal and Splenda) may alter gut microbiota, trigger inflammation, and lead to metabolic issues such as high blood pressure and elevated cholesterol levels.

In the Swedish study, researchers found that aspartame led to a spike in blood sugar and increased levels of a protein called CX3CL1. This protein behaves like molecular glue, sticking to the inner walls of arteries and trapping other cells, thereby helping plaque form—similar to what happens with excess cholesterol. The process, though observed in mice, raises questions about its impact on human cardiovascular systems.

Dr. Elizabeth Dineen, a cardiologist at UC Irvine, summed it up succinctly, and as <em>The Independent</em> also reports: “Avoiding added artificial sugars makes sense, and this study helps to support that.” Dr. Ningjian Wang from Shanghai Ninth People's Hospital, who was also involved in the Harvard-linked research, in a statement, warned that the health halo around artificially sweetened drinks might be misleading. “Do not take it for granted that drinking low-sugar and low-calorie artificially sweetened beverages is healthy,” he said.

Even the American Heart Association cautions that adults who drink two liters or more of artificially sweetened beverages per week may be at a higher risk of developing an irregular heartbeat—a precursor to more serious heart conditions.

<h4>Regulatory and Industry Response</h4>

Despite these concerns, regulatory agencies like the U.S. Food and Drug Administration (FDA) continue to maintain that aspartame is safe when used as directed. In fact, aspartame is one of the most researched food additives in the world. The FDA disagrees with classifying it as a carcinogen, citing insufficient evidence. The World Health Organization takes a slightly more cautious stance, suggesting further studies are needed to confirm long-term health impacts.

A request for comment from Coca-Cola, the makers of Diet Coke, went unanswered, reported <em>The Independent</em>. However, the company has previously stated that their products are safe for general consumption except for people with phenylketonuria (PKU), a rare genetic disorder that makes processing aspartame difficult.

While moderate consumption may still be safe for many people, these new findings suggest it’s time to rethink the assumption that diet sodas are inherently healthier. Artificial sweeteners, once seen as a guilt-free indulgence, may come with hidden costs—especially for heart and metabolic health.

In short, “diet” may not mean healthy—it might just mean different risks.

diet coke

trump and diet coke

americans and diet coke

diet coke and heart risk

diet coke is unhealthy

heart health

diet soda

For decades, diet sodas like Diet Coke have been marketed as a healthier alternative to regular sugary beverages—especially appealing to people looking to manage weight or diabetes. But recent studies suggest that the label “diet” may be misleading. Far from being a harmless substitute, these drinks could pose serious risks to heart health, including increased chances of heart attack and stroke.What Is The Evidence?A wave of recent findings, including one from the Harvard T.H. Chan School of Public Health and another from UC Irvine, points toward an unsettling trend: frequent consumption of artificially sweetened beverages could elevate the risk of cardiovascular diseases.The UC Irvine study, for instance, revealed that people who consumed the most artificial sweeteners had a 9% higher risk of cardiovascular disease and an 18% higher risk of stroke. Another study published in Cell Metabolism—conducted by researchers at the Karolinska Institute in Sweden—fed aspartame (a common sweetener used in Diet Coke) to mice in doses equivalent to three cans of diet soda per day. The result: a worrying build-up of fat in the arteries, known as atherosclerosis, which is a major trigger for strokes and heart attacks.Another study form 2012, published in the Journal of Internal Medicine, titled Diet Soft Drink Consumption is Associated with an Increased Risk of Vascular Events in the Northern Manhattan Study, noted that diet soft drink consumption may also be associated with health consequences, particularly type 2 diabetes and the metabolic syndrome risk factors for cardiovascular disease (CVD), ischemic stroke, and all-cause mortality.ALSO READ: Donald Trump's Guilty Pleasure: Is His Go-To Diet Coke Really Guilt-Free?What Makes Artificial Sweeteners Risky?Although scientists are still working to fully understand the mechanisms, several theories have emerged. Artificial sweeteners like aspartame and sucralose (brand names Equal and Splenda) may alter gut microbiota, trigger inflammation, and lead to metabolic issues such as high blood pressure and elevated cholesterol levels.In the Swedish study, researchers found that aspartame led to a spike in blood sugar and increased levels of a protein called CX3CL1. This protein behaves like molecular glue, sticking to the inner walls of arteries and trapping other cells, thereby helping plaque form—similar to what happens with excess cholesterol. The process, though observed in mice, raises questions about its impact on human cardiovascular systems.Proceed With CautionDr. Elizabeth Dineen, a cardiologist at UC Irvine, summed it up succinctly, and as The Independent also reports: “Avoiding added artificial sugars makes sense, and this study helps to support that.” Dr. Ningjian Wang from Shanghai Ninth People's Hospital, who was also involved in the Harvard-linked research, in a statement, warned that the health halo around artificially sweetened drinks might be misleading. “Do not take it for granted that drinking low-sugar and low-calorie artificially sweetened beverages is healthy,” he said.Even the American Heart Association cautions that adults who drink two liters or more of artificially sweetened beverages per week may be at a higher risk of developing an irregular heartbeat—a precursor to more serious heart conditions.Regulatory and Industry ResponseDespite these concerns, regulatory agencies like the U.S. Food and Drug Administration (FDA) continue to maintain that aspartame is safe when used as directed. In fact, aspartame is one of the most researched food additives in the world. The FDA disagrees with classifying it as a carcinogen, citing insufficient evidence. The World Health Organization takes a slightly more cautious stance, suggesting further studies are needed to confirm long-term health impacts.A request for comment from Coca-Cola, the makers of Diet Coke, went unanswered, reported The Independent. However, the company has previously stated that their products are safe for general consumption except for people with phenylketonuria (PKU), a rare genetic disorder that makes processing aspartame difficult.Rethink the “Diet” LabelWhile moderate consumption may still be safe for many people, these new findings suggest it’s time to rethink the assumption that diet sodas are inherently healthier. Artificial sweeteners, once seen as a guilt-free indulgence, may come with hidden costs—especially for heart and metabolic health.In short, “diet” may not mean healthy—it might just mean different risks.

is diet coke really the “healthier” option? new studies raise red flags over heart risk

5 Cow’s Milk Substitutes—And What To Look For Before You Buy

5 Cow’s Milk Substitutes—and What to Look for Before You Buy

Ayurvedic Herbs You Can Use For Seasonal Sore Throat

ayurvedic herbs you can use for seasonal sore throat

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, 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.

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 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.

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, 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.

vegan milk

vegan milk options

soy milk

oat milk

cow milk alternatives

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 MilkSoy 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 MilkThis 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 MilkCoconut 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 MilkMade 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 MilkRice 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.

5 cow’s milk substitutes—and what to look for before you buy

About Us

Contact Us

Terms & Conditions

Privacy Policy

Company

Health and Me is a premium website with content written and curated to function as a handbook for all Health concerns.