Dairy products create problems in bloating, digestives issues, Gastritis, peptic ulcer diseases and lactose intolerance probelm so these products should be replaced with soy milk, almond milk, cashew milk, coconut milk, rice milk, seeds milk and millet milk. These plant based milks are low in fat, easy to digest and provides all the nutrients which are required by our body.Nutritionally milk is rich in protein, carbs and calcium. According to Nutritional basis 1 cup of whole milk provides 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbs. Some plant based products are fortified with calcium and vitamin D and vitamin 12 to make them similar to dairy milk.If talking about its nutritional values, 1 cup of plant based milk contains: Soy milk:  109 calories, 5 grams of fat, 7 grams of protein and 8 grams of carbs.Rice milk: 120 calories, 2.5 grams of fat, 1 gram of protein and 23 grams of carbs. Oat milk: 130 calories, 2.5 grams of fat, 4 grams of protein and 24 grams of carbs.Almond milk:  60 calories, 2.5 grams of fat, 1 gram of protein and 8 grams of carbs.Coconut milk:  80 calories, 5 grams of fat, 0 grams of protein and 7 grams of carbs.Cashew milk: 60 calories, 2.5 grams of fat, 1 gram of protein and 9 grams of carbs.Flaxseed milk: 50 calories, 2.5 grams of fat, 0 grams of protein and 7 grams of carbs.Hemp milk: 100–140 calories, 5–7 grams of fat, 2–5 grams of protein and 8–20 grams of carbs.

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