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6-Best Dairy Alternatives for Healthy and Weight Loss Recipe
Dear viewers, do you know the six best dairy alternatives for rapid and effective weight loss recipes:
1. Soy milk: It is the best dairy alternative because it is high in protein and keeps you full
2. Pea milk: It is a good protein balance when on weight loss journey.
3. Almond milk: It is lowest calorie option, but best when paired with other protein sources.
4. Oat milk: Less in calorie, higher in carbs and low in protein
5. Rice milk: Less protein and very high carbs. It keeps you full.
6. Coconut Milk: high in calories and fats. It should be used intermittently
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Key References and Citations:
1. Chalupa-Krebzdak, S., Long, C. J., & Bohrer, B. M. (2018). Nutrient density and nutritional value of milk and plant-based milk alternatives. *International Dairy Journal, 87*, 84–92. [https://doi.org/10.1016/j.idairyj.2018.07.018](https://doi.org/10.1016/j.idairyj.2018.07.018)
2. Vanga, S. K., & Raghavan, V. (2018). How well do plant-based alternatives fare nutritionally compared to cow’s milk? *Journal of Food Science and Technology, 55*(1), 10–20. [https://doi.org/10.1007/s13197-017-2915-y](https://doi.org/10.1007/s13197-017-2915-y)
3. Sethi, S., Tyagi, S. K., & Anurag, R. K. (2016). Plant-based milk alternatives: An emerging segment of functional beverages. *Critical Reviews in Food Science and Nutrition, 56*(3), 339–349. [https://doi.org/10.1080/10408398.2012.761950](https://doi.org/10.1080/10408398.2012.761950)
4. Schwingshackl, L., Hoffmann, G., & Lampen, A. (2017). Soy consumption and body weight: A systematic review and meta-analysis. *Nutrition Reviews, 75*(7), 500–510. [https://doi.org/10.1093/nutrit/nux015](https://doi.org/10.1093/nutrit/nux015)
5. Messina, M. (2016). Soy and health update: Evaluation of the clinical and epidemiologic literature. *Nutrients, 8*(12), 754. [https://doi.org/10.3390/nu8120754](https://doi.org/10.3390/nu8120754)
6. USDA FoodData Central (2024). Nutrient profiles of milk and alternatives. [https://fdc.nal.usda.gov/](https://fdc.nal.usda.gov/)
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