Riya Baibhawi

Why Winter Vegetables Are Worth Adding To Your Diet?

Red Cabbage

Winter vegetables are not only hearty and flavorful, but they also provide an array of essential nutrients. Rich in vitamins, minerals, and antioxidants, they offer numerous health benefits, from boosting your immune system to promoting heart health and reducing inflammation. 

These are several winter vegetables that thrive in cold temperatures and offer numerous health benefits. These cold-hardy vegetables, often sweeter and more nutrient-packed when harvested in winter, can make your seasonal meals both delicious and nutritious. Here's a look at 10 of the healthiest winter vegetables and why they should be included in your diet this season.

Kale is a standout leafy green that thrives in colder weather. A member of the cruciferous vegetable family, kale is packed with essential nutrients like vitamins A, C, and K, as well as calcium, magnesium, and potassium. Kale also contains powerful antioxidants such as quercetin and kaempferol, which have anti-inflammatory properties. Research suggests that consuming flavonoid-rich foods like kale may lower the risk of cancers, including lung and esophageal cancers.

Brussels sprouts are another cold-tolerant vegetable from the cruciferous family. These mini cabbages are rich in vitamin K, which is important for bone and heart health. They also provide fiber, which helps maintain stable blood sugar levels, and alpha-lipoic acid, an antioxidant that can improve insulin sensitivity and may alleviate symptoms of diabetic neuropathy. These nutrients make Brussels sprouts a smart addition to any winter meal.

While carrots can be harvested in warmer months, they become exceptionally sweet after being exposed to frost. This is because the cold weather triggers carrots to convert starches into sugars to protect the plant. Carrots are an excellent source of beta-carotene, which is converted into vitamin A in the body and is essential for eye health and immune function. Carotenoids in carrots also help reduce the risk of chronic diseases like cancer.

Swiss chard is a low-calorie vegetable that excels in cold climates. It’s a rich source of vitamins A, C, and K, along with magnesium and manganese. The colorful stems and dark leaves of Swiss chard contain betalains, antioxidants that have anti-inflammatory effects and may lower the risk of heart disease. Its versatile nature makes Swiss chard a valuable addition to winter dishes.

Parsnips are similar to carrots but with a slightly earthier flavor. Like carrots, they become sweeter after being exposed to frost. Parsnips are rich in fiber, which is particularly beneficial for digestive health. They also provide a substantial amount of vitamin C, along with B vitamins, potassium, and magnesium. The high fiber content of parsnips can help regulate blood sugar levels and has been linked to a lower risk of heart disease and stroke.

Collard greens are another member of the cruciferous vegetable family that thrives in cold temperatures. Packed with calcium and vitamin K, they play a crucial role in bone health. Studies have shown that adequate intake of calcium and vitamin K can reduce the risk of osteoporosis and fractures. Additionally, collard greens provide important nutrients like iron, magnesium, and vitamins B and C.

Rutabagas are nutrient-dense root vegetables that grow best in colder temperatures. They are high in vitamin C and potassium, both of which contribute to heart health and help regulate blood pressure. Rutabagas are also rich in B vitamins, magnesium, and manganese. Increasing potassium intake has been shown to lower blood pressure and reduce the risk of heart disease.

Red cabbage, often preferred over green cabbage for its superior nutrient profile, is another cold-hardy vegetable. Rich in vitamin C, A, and K, it’s an excellent choice for boosting your immune system. Red cabbage is also packed with anthocyanins, antioxidants that may reduce the risk of heart disease and certain cancers. Studies suggest that foods rich in anthocyanins can lower the risk of heart attacks and coronary artery disease.

Radishes are small but mighty, offering a peppery flavor and a wealth of nutrients. They are a good source of vitamins B and C, along with potassium. Radishes contain isothiocyanates, sulfur compounds that act as antioxidants and have been linked to cancer prevention. Early research suggests that radish extracts may inhibit the growth of certain cancer cells, including breast, colon, and bladder cancer.

Though often overlooked, parsley is a highly nutritious herb that can withstand cold temperatures. It’s a powerhouse of vitamin K, vitamin C, and vitamin A, along with minerals like iron and calcium. Parsley also contains flavonoids such as apigenin and luteolin, which have been shown to support brain health and may help prevent age-related cognitive decline.

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Winter vegetables are not only hearty and flavorful, but they also provide an array of essential nutrients. Rich in vitamins, minerals, and antioxidants, they offer numerous health benefits, from boosting your immune system to promoting heart health and reducing inflammation. These are several winter vegetables that thrive in cold temperatures and offer numerous health benefits. These cold-hardy vegetables, often sweeter and more nutrient-packed when harvested in winter, can make your seasonal meals both delicious and nutritious. Here's a look at 10 of the healthiest winter vegetables and why they should be included in your diet this season.1. KaleKale is a standout leafy green that thrives in colder weather. A member of the cruciferous vegetable family, kale is packed with essential nutrients like vitamins A, C, and K, as well as calcium, magnesium, and potassium. Kale also contains powerful antioxidants such as quercetin and kaempferol, which have anti-inflammatory properties. Research suggests that consuming flavonoid-rich foods like kale may lower the risk of cancers, including lung and esophageal cancers.2. Brussels SproutsBrussels sprouts are another cold-tolerant vegetable from the cruciferous family. These mini cabbages are rich in vitamin K, which is important for bone and heart health. They also provide fiber, which helps maintain stable blood sugar levels, and alpha-lipoic acid, an antioxidant that can improve insulin sensitivity and may alleviate symptoms of diabetic neuropathy. These nutrients make Brussels sprouts a smart addition to any winter meal.3. CarrotsWhile carrots can be harvested in warmer months, they become exceptionally sweet after being exposed to frost. This is because the cold weather triggers carrots to convert starches into sugars to protect the plant. Carrots are an excellent source of beta-carotene, which is converted into vitamin A in the body and is essential for eye health and immune function. Carotenoids in carrots also help reduce the risk of chronic diseases like cancer.4. Swiss ChardSwiss chard is a low-calorie vegetable that excels in cold climates. It’s a rich source of vitamins A, C, and K, along with magnesium and manganese. The colorful stems and dark leaves of Swiss chard contain betalains, antioxidants that have anti-inflammatory effects and may lower the risk of heart disease. Its versatile nature makes Swiss chard a valuable addition to winter dishes.5. ParsnipsParsnips are similar to carrots but with a slightly earthier flavor. Like carrots, they become sweeter after being exposed to frost. Parsnips are rich in fiber, which is particularly beneficial for digestive health. They also provide a substantial amount of vitamin C, along with B vitamins, potassium, and magnesium. The high fiber content of parsnips can help regulate blood sugar levels and has been linked to a lower risk of heart disease and stroke.6. Collard GreensCollard greens are another member of the cruciferous vegetable family that thrives in cold temperatures. Packed with calcium and vitamin K, they play a crucial role in bone health. Studies have shown that adequate intake of calcium and vitamin K can reduce the risk of osteoporosis and fractures. Additionally, collard greens provide important nutrients like iron, magnesium, and vitamins B and C.7. RutabagasRutabagas are nutrient-dense root vegetables that grow best in colder temperatures. They are high in vitamin C and potassium, both of which contribute to heart health and help regulate blood pressure. Rutabagas are also rich in B vitamins, magnesium, and manganese. Increasing potassium intake has been shown to lower blood pressure and reduce the risk of heart disease.8. Red CabbageRed cabbage, often preferred over green cabbage for its superior nutrient profile, is another cold-hardy vegetable. Rich in vitamin C, A, and K, it’s an excellent choice for boosting your immune system. Red cabbage is also packed with anthocyanins, antioxidants that may reduce the risk of heart disease and certain cancers. Studies suggest that foods rich in anthocyanins can lower the risk of heart attacks and coronary artery disease.9. RadishesRadishes are small but mighty, offering a peppery flavor and a wealth of nutrients. They are a good source of vitamins B and C, along with potassium. Radishes contain isothiocyanates, sulfur compounds that act as antioxidants and have been linked to cancer prevention. Early research suggests that radish extracts may inhibit the growth of certain cancer cells, including breast, colon, and bladder cancer.10. ParsleyThough often overlooked, parsley is a highly nutritious herb that can withstand cold temperatures. It’s a powerhouse of vitamin K, vitamin C, and vitamin A, along with minerals like iron and calcium. Parsley also contains flavonoids such as apigenin and luteolin, which have been shown to support brain health and may help prevent age-related cognitive decline.

why winter vegetables are worth adding to your diet?

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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

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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.

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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

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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.

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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

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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.

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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

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