“Eating vegan is expensive,” “veganism is just a fad,” and “vegan diets are unhealthy.” Do these statements sound familiar? The vegan diet is often misconstrued, especially with false claims and misinformation on the internet and social media. There is a lot of poorly researched content that is readily available, but there is also a lot of information detailing the benefits of veganism. You just have to filter what you read to get the real story. 

If you are going vegan, though, you may be a little hesitant, which is perfectly natural. How do you know what to believe? Do you have to milk almonds in order to get their milk? Will you be able to get any protein? Will going vegan damage your relationship with others? It’s amazing what myths exist about this diet! Don’t believe everything you read or hear about the vegan diet, folks. What you can believe, however, is the information in this article. We detail five common myths about going vegan. 

You Can’t Get Protein

This is potentially the most common vegan myth in existence. Believe it or not, you do not have to eat meat or animal products to obtain protein. It is true that there is protein in meat, but that doesn’t mean it is the only source. In fact, protein exists in many fruits, vegetables, nuts, seeds, legumes, and whole grains. Some common, high-protein foods in the vegan diet include:

• Nuts (cashews, walnuts, pistachios, peanuts, and almonds)
• Legumes (black beans, lentils, edamame, pinto beans, and kidney beans)
• Whole grains (brown rice, bulgur wheat, and quinoa, which is not technically a grain but commonly used as one)
• Green vegetables (broccoli, green beans, kale, peas, spinach, and seaweed)

With this information, you can have a few vegan go-to protein-dense meals, such as a whole wheat sandwich with almond butter, chia seeds, and bananas. Add quinoa to your salads and blend cashews into your dressings to make salads more filling. The options are endless!

The Vegan Diet Makes You Weak

First of all, there are many professional vegan athletes who are thriving. The common thought is that you need animal protein to build muscle, but new research shows that that is not 100% true. Vegan diets are rich in many essential nutrients, but you may occasionally have to supplement, especially with vitamin D and vitamin B12, in order to give the body what it needs. There are, however, many vegan foods that are fortified with these specific nutrients. 

You Can Have Honey

Now, there is debate among vegans about honey. Here’s the deal: bees make honey naturally, but for themselves, not for humans. Honey is winter food storage for bees, which is why they work all summer to make it. Similarly, cows make milk for their calves. The honey from farmed bees is taken from the hive and sold for human consumption. Essentially, the bees lose their natural food source, which affects immunity and may be a reason for why bee colonies are collapsing. Most vegans believe that honey is not for their consumption, but there are some who do not see any harm in consuming it. If you are a strict vegan, you will not consume honey and opt for maple syrup or agave instead. 

Being Vegan Damages Your Relationships With Family

This is not true, plain and simple. Now, there are vegans who want to preach the gospel to everyone about why they are superior to others. We are here to tell you that there is no moral high ground to going vegan. It’s important to establish a healthy conversation about veganism in order for more people to be receptive to the idea. Sure, some family and friends may not subscribe to the idea of being vegan, but that doesn’t mean it ruins relationships. You may not like rock music and your best friend does, and yet you still get along. The same applies to your diet!

Vegan Food Is Flavorless

First of all, seasonings are 100% vegan. That means that you can season your food with sea salt, pepper, cumin, oregano, rosemary, dill, garlic powder, onion powder, red pepper flakes, and more. You don’t need artificial flavoring components when you have the real seasonings! Season your vegetables, whole grains, legumes, tempeh, or whatever else falls in the vegan diet and enjoy yourself. Be creative and have fun with your new diet. Just remember that your food doesn’t have to be bland!

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The last thing you want to be after enjoying a full meal is hungry. You should feel content and satiated post-meal. What we mean by this is that you should not have a growling stomach or low energy levels that typically indicate that you need to eat. If you want to indulge in a little dessert after a meal, that is something completely different, as that refers to appetite. We are talking about hunger!

The hunger you experience between meals and snacks typically means that you are not eating enough of the right foods. What do these foods have that others don’t? Focus on foods that are naturally rich in fiber, protein, and healthy fats. Don’t know where to start or what to incorporate into your meals in order to stay full between meals? Continue reading to learn more about them. 

Potatoes

Potatoes have a high water content and lower energy density when compared to other carbs like pasta or rice. That means that you can eat a bigger portion to enjoy the same amount of carbs. Potatoes also contain resistant starch, which is a type of carb that helps slow the digestive process. Here’s a pro tip: cook and then chill your potatoes for several hours before eating to increase the resistant starch content.

Greek Yogurt

Offering a combination of protein and fat, plain Greek yogurt works to slow gastric emptying. Basically, that means that it slows the emptying of the stomach, which helps keep you fuller for longer. Additionally, yogurt helps maintain blood sugar levels, reducing your urge to snack between meals. Try to begin your day with a filling yogurt bowl that contains some chopped nuts, mixed berries, and just a drizzle of maple syrup or agave nectar. 

Avocado

Rich in monounsaturated fats and fiber, avocados are excellent foods to help you maintain feelings of fullness. The healthy fats work to slow digestion, while the fiber (about 13 grams in one avocado) helps keep blood sugar stable, which reduces the likelihood of sudden hunger or energy crashes. According to research, eating one whole avocado per day can help improve cholesterol levels, reduce the risk of heart disease, and help you make healthier food choices throughout the day. 

Quinoa

Although technically a seed, quinoa is typically associated with grains. The reason for this is because its nutritional properties are more similar to grains than seeds. No matter how you categorize quinoa, one thing remains: it is an excellent source of protein. In fact, quinoa provides all essential amino acids, making it a complete protein source. Additionally, quinoa is high in fiber, which helps increase feelings of fullness and reduces your desire to eat unnecessarily. 

Legumes

Beans, peas, lentils, and peanuts (yes, they are technically legumes, not nuts) exhibit impressive nutritional profiles. Notoriously, legumes are great sources of fiber and plant-based protein, yet they have low energy density. That means that you feel quite full after eating a serving of legumes. An older article reviewed nine randomized trials that examined post-meal fullness from pulses, which belong to the legume family. The results indicated that participants were 31% more full from eating pulses compared with eating meals without pulses that contained the same amount of calories. 

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As soon as the weather starts to cool down, we start thinking about warming fall recipes. We are talking about soups, stews, and savory warm salads. You roast some parsnips, beets, sweet potatoes, squash, or other fall vegetables and toss them with some whole grains and sturdy greens. In the case of this fall harvest salad, you roast some golden beets and sweet potatoes before tossing them with quinoa and mixed greens. You can also use kale and bulgur wheat if you have those items on hand. You can also use couscous or wild rice in place of quinoa.

This works great as an entree salad, side salad, or meal prep dish for a couple days. If you decide to meal prep this salad, though, we recommend that you use kale, as it doesn’t get soggy like other greens. If you plan to eat this right away, use the mixed greens in the recipe ingredients. Additionally, do not dress the salad if you meal prep, as that will cause all of the ingredients to get a little soggy. We don’t know about you, but we’d prefer to not eat a soggy salad!

Roasting the vegetables is the time-consuming part of this recipe. beets can take a while to roast, so cut them uniformly and on the thinner side. The same rule applies for the sweet potatoes. You want the vegetables to roast evenly, so make sure to spread them in an even layer on a baking sheet. If you do that, they should take about 30-35 minutes to roast. Remove them from the oven and allow them to cool slightly before assembling the salad. And remember, you can cook the quinoa, prepare the rest of the ingredients, and make the dressing while the veggies are roasting.

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With the 4th of July knocking at the door, you’ve most likely gathered ingredients to create an impressive spread. Are you going to fire up the grill and char some vegetables or impress the skeptics with some meatless burgers? The fact of the matter is that so many traditional meat-centric dishes have vegan alternatives nowadays. That said, grilling some Impossible patties or Beyond sausages is not the healthiest way to eat. In fact, it’s just as unhealthy as eating a plateful of burgers and hotdogs. 

Independence Day cookouts commonly revolve around food because food brings people together. People can share stories, laugh, cry, and have a great time cooking and eating together. Much like music, food is a universal language that seems to unite complete strangers. You don’t need words to communicate how delicious a meal is. Hand gestures and facial expressions can reveal the truth!

If your goal is to enjoy delicious food and be a little healthier this Independence Day, head to the grocery store after perusing the following recipes. All of the recipes are vegan-friendly and they range from savory to sweet. After all, you need everything from appetizers and snacks to entrees and desserts for a successful 4th of July celebration. If you end up making one or more of the following recipes, post a picture and tag us @dherbs on the Gram! Stay safe and eat well, everyone!

Watermelon Cucumber Basil Lemonade

A perfectly refreshing drink recipe for warmer weather! This watermelon cucumber basil lemonade is free or added sugars and will enhance your hydration efforts at your sunny 4th of July party.

Click here to make the recipe. 

Frozen Lemonade

Do you love lemonade but hate the excess sugar and calories that come with it? You’re in for a treat with this healthier, frozen rendition! Make a big batch because it’s a surefire hit that’ll quench everyone’s thirst!

Click here to make the recipe. 

Rainbow Carrot Slaw

The unfortunate reality of the 4th of July is that people don’t consume a lot of colorful fruits and vegetables. This dish is a beautiful, colorful slaw that has fantastic crunch and sweetness from the rainbow carrots, but the dressing is the star of the dish.

Click here to make the recipe. 

Tomato Sweet Onion And Parsley Salad

Add some more color and vibrant flavors to your holiday by indulging in this light and refreshing tomato, sweet onion, and parsley salad. The best part is that the flavors only intensify after you mix everything together. 

Click here to make the recipe. 

Crispy Potato Taquitos

Incredibly satisfying and easy to make, these potato taquitos are stuffed with spiced mashed potatoes and topped with salsa, pickled onions, and crema. People can pick them up and crunch on them all day long, so make sure to make a lot if you want to enjoy a couple!

Click here to make the recipe. 

Simply Vegan Quinoa Burger

This vegan quinoa burger recipe is easy to make, packed with protein, and incredibly healthy. The patties come together in one mixing bowl. Make sure to cook them in a pan because they may crumble and fall through the grates on your grill.

Click here to make the recipe. 

Strawberry Coconut Popsicles 

Strawberry coconut milk popsicles are dairy-free, cane sugar-free, and 100% vegan. This recipe is perfect for the hot summer weather. They are like healthier creamsicles!

Click here to make the recipe.

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Statistically, Black Americans are 1.5 to two times more likely than their white counterparts to develop Alzheimer’s disease, and related dementias. According to a new study, eating more whole grains may protect against cognitive decline, especially memory loss. During the study, participants consumed whole grains, including cereals, quinoa, and popcorn. We’ll discuss the outcome of the study and observations in this article. 

What Are Whole Grains?

Whole grains are foods eaten in their whole form and include grains like wheat, corn, quinoa, sorghum, spelt, rye, rice, and oats. They offer the “complete package,” so to speak, given that they differ from refined grains, which are stripped of valuable nutrients during the refining process. All whole grain kernels contain three parts: the bran, germ, and endosperm. Each part offers different nutrients, some of which include B-vitamins, copper, zinc, iron, magnesium, antioxidants, and phytonutrients. 

The Study

The research published in November 2023 monitored Black adult participants who consumed whole grains. Participants who ate more whole grains exhibited lower levels of memory decline, which equated to being a median 8.5 years younger that those who ate fewer daily servings of whole grains. Even those who ate fewer servings experienced a slower rate of cognitive decline. 

Study authors are excited by the fact that eating more whole grains may reduce the risk of dementia and Alzheimer’s disease. However, overall diet factors into the equation. Sure, whole grains may help the cause, but only if other dietary modifications are in place. For example, eating more foods that support brain health is a great first step, but cutting out foods that harm the brain is an equally important step. 

A Benefit For Black Adults, But Not White Adults

The study took place over six years, with researchers following more than 3,000 adults with a median age of 75. None of the participants had dementia at the start of the study, and roughly 60% of the adults in the study were Black. Every three years, study participants filled out a questionnaire detailing how often they consumed whole grains. They also completed cognitive and memory tests after filling out the questionnaires. The tests involved recalling lists of words and remembering numbers to put back in correct order. 

Study authors divided the participants into five groups based on the amount of whole grains they consumed. The group that ate the lowest amount of whole grains averaged less than a half serving per day, while the highest group averaged 2.5 servings per day. According to study authors, the highest amount was less than the 2020 Dietary Guidelines for Americans suggested. Those guidelines suggested three to five servings of whole grains per day. 

The analysis revealed that Black individuals with the highest whole grain intake showed slower rates of cognitive decline. The protective effects of whole grains were only observed in Black adults. A higher proportion of Black participants (67%) consumed more than one serving of whole grains compared to white participants (38%). Study authors observed that Black participants ate more oats, dark bread, bulgur, couscous, kasha, and other whole grain foods. 

Avoid Refined Grains For A Healthier Brain

Based on the results from the study, neurology professors note that whole grain consumption may improve cognitive function and slow memory decline. In fact, whole grains may even influence the ability to think and reason. Whole grains are commonly consumed in the Mediterranean diet, for example, which is associated with better cognitive function and heart health. The main takeaway is that experts discourage the consumption of refined grains, as they don’t encourage healthier cognitive function. Whole grains may offer these benefits because of the nutrients they provide. These nutrients may fight free radicals and reduce inflammation, which have previously been associated with mental decline.

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Usually vegan patties use plant based products. Smashed Burbank does things a bit differently, and makes their own patties. Their vegan patties contain: quinoa, corn, bell peppers, and more. Would you try this vegan smash burger?

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Following a low-calorie diet can be difficult if you are filling up on the wrong foods. Educating yourself on which foods have the lowest calories is a great first step, but the next step is finding which of those foods have a lot of fiber. You see, you can eat a lot of low-calorie foods, but they won’t necessarily fill you up. If you eat high-fiber foods, though, you will feel fuller for longer. 

A common trend among low-calorie foods is that they are naturally low in fat and sugar, making them great for weight loss. Taking in fewer calories than you extend is helpful on your weight loss journey. That said you also need fiber-rich foods to feel full and benefit the digestive system. If you are in search of low-calorie, high-fiber foods to incorporate into your weight loss meals and snacks, there are plenty of delicious options. Continue reading to learn about the foods that are readily available.

Beans And Legumes

Cooked legumes, such as lentils, peas, and beans, are full of fiber and low in calories. They provide lots of plant-based protein and are very inexpensive and versatile. According to the U.S. Dietary Guidelines, people should consume at least 1.5 cups of them each week. You can use beans as a meat replacement in burritos or in burgers. Lentils, peas, and chickpeas go great in soups and stews, and you can add veggies as well. Top salads with chickpeas or black beans, and you can always browse the internet for more legume recipe inspiration.

Vegetables

Ideally, you should aim to consume at least 2.5 cups of vegetables every day. Incorporate certain vegetables into smoothies, salads, stir-fries, soups, stews, and other entree options. Roast some Brussels sprouts, grill some green beans or asparagus, or go green with a big bowl of mixed greens, tomatoes, cucumbers, carrots, and more. Most vegetables are low in calories and have lots of water and dietary fiber, making them hydrating, filling options. One cup of boiled Brussels sprouts, for example, contains 56 calories and 3.3 grams of fiber. A 100-gram serving of raw sweet potatoes offers 86 calories and three grams of fiber.

Fruits

A good rule of thumb is to always keep fresh fruit in the house. You can always incorporate fruit into smoothies, on top of yogurt, in salads, desserts, or simply enjoy raw fruit as it is. Fruit usually has 100 calories or less per serving, while also providing lots of vitamins, minerals, fiber, and antioxidants. Take a medium apple, for instance, which offers 95 calories and three grams of fiber. One cup of blueberries contains 84 calories and 3.6 grams of fiber, while a medium pear offers 101 calories and six grams of fiber. And bananas, which everyone should have in their kitchen, offer 89 calories and 2.6 grams of fiber per one medium banana. 

Whole Grains

Packed with fiber, B-vitamins, iron, protein, and other nutrients, whole grains are a great low-calorie addition to your diet. You can incorporate whole grains into breakfast, lunch, dinner, or dessert options. Enjoy oatmeal for breakfast, a quinoa-based Buddha bowl for lunch, and chickpea pasta or wild rice and legumes for dinner. You just have to be careful with how many grains you consume in a day because the calorie content can add up quickly. One cup of oats offers 307 calories, but it also gives you 8.1 grams of fiber. A single serving (about one cup) of quinoa offers 5.1 grams of fiber, 8.1 grams of protein, and 222 calories. Just be careful not to use packaged, pre-made, or microwaveable varieties because they often contain other preservatives, sodium, and added flavors that negate their health properties. 

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It’s unfair to say that all carbohydrates (carbs) are created equal because that is a false statement. Carbs may have a bad reputation because people associate them with type 2 diabetes, weight gain, and numerous other health conditions. Processed foods that are rich in sugar and refined grains tend to lack the important vitamins and minerals that other carbohydrate foods have. The carbs you want to focus on are detailed in this article.

Low-carb diets may benefit some people, but you don’t have to avoid high-carb foods forever and always. Many high-carb foods, like whole grains and certain fruits, contain other nutrients that promote overall health. For example, these foods are often rich in fiber, protein, and essential vitamins and minerals. Let’s find out about some of the healthiest carbs you can eat!

Bananas

Popular in a variety of recipes or as a filling snack, bananas are naturally rich in complex carbs. One large banana, for example, contains 31 grams (g) of carbs in the form of starches or sugars. Fortunately, bananas are incredibly rich in potassium and vitamins B6 and C, in addition to several other plant compounds. The potassium in bananas may help lower blood pressure and improve overall heart health. Unripe bananas, which are less sweet, have a higher starch content, and that transforms into natural sugars as the bananas ripen. You’ll get more starch and less sugar if you eat bananas when they’re less ripe. Unripe bananas also contain resistant starch and pectin, both of which support digestive health. 

Oranges

Oranges are great sources of vitamin C, potassium, and some B-vitamins, but they are mostly water. According to available food data, 100 g of oranges contains about 15.5 g of carbs. Not only do oranges enhance your hydration efforts, but they also provide potent plant compounds that encourage healthy immune function. Additionally, oranges may increase the absorption of iron from other foods, which may protect against iron deficiency anemia. 

Sweet Potatoes

A half-cup serving (mashed) of these beautiful and nutritious tubers offers up 20.7 g of complex carbs, but don’t let that deter you. Sweet potatoes are naturally rich in vitamin A, vitamin C, and potassium. They also contain essential antioxidants that work to neutralize free radicals in the body. In doing so, the antioxidants help keep the cells healthy and protect you against chronic illness. 

Apples

Known for their sweet, tart flavor and crisp crunch, apples come in all colors, flavors, and sizes. Generally, a half-cup serving of most apples contains 14-16 g of carbs, but that same serving boasts an impressive amount of fiber, vitamin C, and antioxidants. According to early research, adding more apples to your diet may help reduce certain types of cancer, but more research is necessary. Eating apples may also help you regulate blood sugar levels and reduce the risk of heart disease. 

Quinoa

Ahhh…the grain that’s not really a grain. Classified as a pseudocereal, quinoa is a nutritious seed that you typically prepare and eat like a grain. Cooked quinoa contains 70% carbs, making it a high-carb food. That said, quinoa is rich in many minerals, plant compounds, and is a complete protein source, meaning it contains all the essential amino acids. Researchers have linked quinoa consumption to a variety of health benefits, including blood sugar management and improved heart health. Quinoa is also gluten-free, making it a popular option for those who adhere to a gluten-free diet. 

Buckwheat

Just like quinoa, buckwheat is a pseudocereal and does not contain any gluten, despite “wheat” being in the name. A 100-gram serving of raw buckwheat contains 75 g of carbs, while the same amount of cooked buckwheat groats contains 19.9 g of carbs. Buckwheat has more minerals and antioxidants than most whole grains, and it contains a lot of protein and fiber. Additionally, both human and animal studies suggest that buckwheat may directly benefit heart health and blood sugar regulation. 

Beets

Beets round out the list of high-carb foods that exhibit impressive health benefits. Although beets aren’t as high in carbs as some of the other foods in this article, they do have a lot for a non-starchy vegetable. Raw and cooked beets contain 10 g of carbs per 100 g, primarily from the sugar and fiber. Besides the carbs, beets contain a lot of inorganic nitrates, which the body converts to nitric oxide to help lower blood pressure. Beet juice also contains nitrates and athletes occasionally use beet juice to enhance physical performance. The reason for this is because nitric oxide relaxes blood vessels, which allows oxygen to flow more freely during exercise.

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If ever there was a powerhouse vegan burger patty, it’s this one. Not only is it packed with protein and fiber, but it also boasts rich flavors that keep you coming back bite after bite. These burger patties are ideal for meal prepping and they they hold up in the freezer over time. That is in case you want to enjoy them at a later date without having to do all the prep work. Although, for a vegan burger, the patty making process is quite easy.

In order for these patties to firm up during the cooking process, you need to make sure that they are nearly free of moisture. Once you rinse and drain the black beans, allow them to dry out as much as possible in the strainer. The moisture you have in the burger patties, the longer they will take to took. Additionally, they will probably fall apart during the cooking process. If they don’t fall apart in the pan, they will fall apart when you eat your burger. The exterior may crisp up, but the inside will be mushy, and you don’t want that. If you find that the patties are too mushy when forming them, feel free to add a touch more panko breadcrumbs.

Another way to ensure that the burgers cook all the way through is to bake them in the oven. Baking them at 400º F for 20 minutes or so may result in a more thorough cook, but you can’t beat a crisp pan sear. If you want to make the patties and freeze them, you can store them in an airtight container or freezer bag for up to three months before cooking them. Just be sure to thaw them overnight before you want to cook them.

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Regular cow’s milk is a staple in many people’s diets. People consume it with their cereal, coffee, tea, smoothies, and pre-workout drinks. Although cow’s milk is a popular choice, some people can’t or choose not to drink it because of dietary restrictions, intolerances, or personal preferences. Fortunately, there are plenty of non-dairy substitutes for cow’s milk, and this article aims to highlight the best ones. 

Did you know that lactose intolerance affects about 25-40% of adults worldwide? Tens of millions of Americans are lactose intolerant, which can cause cramping, diarrhea, bloating, and gas. Surveys found that lactose intolerance is more common in American Indians, Ashkenazi Jews, Latinos, and African Americans. In fact, lactose intolerance affects 80% or more of some of those groups!

From a nutritional standpoint, many non-dairy alternatives can be very beneficial. Nut and seed milks are often rich in heart-healthy fats, but you have to make sure to read the nutrition labels. Unfortunately, plant-based milks can contain added sugars, natural flavors, and lots of preservatives. Do your best to buy unsweetened varieties, as opposed to flavored or sweetened ones. You can even make your own non-dairy milks and avoid preservatives! You just need a blender, a nut milk bag or cheesecloth, and a jar for the liquid.

Oat Milk

In its simplest form, oat milk comes from a blended mixture of oats and water. Manufacturers add gums, oils, salt, and more preservatives for a more desirable texture and flavor. Oat milk is naturally sweet and is very similar to cow’s milk, and can be used in the same way as cow’s milk. It goes great in coffee, cereal, or smoothies! Oat milk contains beta-glucan, which binds to cholesterol as it passes through the body. This can help lower LDL cholesterol, the type that’s associated with a higher risk of heart disease. 

Cashew Milk

Made from cashews and water, or cashew butter and water, cashew milk is a thicker non-dairy milk that goes great in smoothies or coffee. Cashew milk contains fewer than one-third of the calories of cow’s milk, half the fat, and way less carbohydrates. Because it has a low protein content, it may not be the best non-dairy milk substitute for people who want to increase protein intake. With only 25-50 calories per cup, though, unsweetened cashew milk is a great beverage for people who are watching their waistlines.

Almond Milk

Perhaps the most notable of plant-based milks, almond milk has a light texture and sweet, slightly nutty flavor. Just like oat milk, you can directly substitute almond milk for cow’s milk in myriad recipes. Although it contains more calories than cashew milk, almond milk is one of the lowest-calorie non-dairy milks available. Additionally, almond milk is a great source of vitamin E, a group of antioxidants that protect the body from oxidative stress. 

Macadamia Nut Milk

Macadamia nut milk has a richer, smoother, and creamier consistency than most non-dairy milks, and tastes great in recipes or on its own. It is more calorically dense than other plant-based milks, so it may not be a great option for calorie counters. Because macadamia nut milk is low in carbohydrates, it may be a great option for people with diabetes, or those who want to watch their carb intake. Macadamia nuts are also rich in monounsaturated fatty acids, which are highly beneficial for reducing blood cholesterol and blood pressure levels.

Quinoa Milk

Quinoa is an edible seed, although it’s commonly thought of as a grain because of how people use it. It is highly nutritious, gluten-free, and rich in quality protein. Although quinoa has risen to popularity as a superfood, quinoa milk is a newcomer to the non-dairy milk market. Quinoa milk exhibits a slightly nutty flavor that is a little sweet, making it great for cereal and porridge. It contains a similar number of carbs to cow’s milk, but fewer than half the calories. The nutritional profile is very well-balanced when compared to other non-dairy milks. 

Coconut Milk

Sold in cartons and cans alike, coconut milk is made from water and the white coconut meat. Coconut milk has a creamy texture and a sweet, subtle coconut flavor, especially if you buy the unsweetened varieties. Coconut milk has the lowest protein and carb content of the non-dairy milks, so it may not be great if you want to increase protein intake. However, it is a great option for keto enthusiasts because it contains medium-chain triglycerides (MCTs). These are healthy fats that may increase feelings of fullness, helping to reduce appetite and improve blood cholesterol levels.

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