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7) Soy Milk
(105 calories, 4g fat per 8 ounces)
Good choice if: You're lactose intolerant or lack protein in your diet
The original non-dairy beverage, soy milk contains more hunger-fighting protein than all other faux milks—about 7 grams per cup. While there's controversy on whether soy is a cancer promoter or fighter, new research comes down on the side of it being protective. Soy milk has its disadvantages, though. Non-digestible carbohydrates called oligosaccharides may cause stomach pain and gas in some people. As with other non-dairy milks, look for unsweetened brands fortified with calcium and vitamin D to keep your bones strong.

8) Low-Fat Chocolate Milk
(170 calories, 3g fat per 8 ounces)
Good choice if: You do a long, tough workout
British scientists found that people who downed chocolate milk after an intense workout were able to bike up to 50 percent longer after a 4-hour rest period than when they drank a sports drink. The combination of carbohydrates, protein and electrolytes in chocolate milk helps your muscles recover faster. But since chocolate milk is also high in sugar, save it as your go-to post-workout drink and stick with unsweetened milk during other times.

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