Five lactose-free, low-calorie alternatives that add protein, vitamins, and great flavor to your morning smoothie.
Coconut milk (50 calories; 1g protein)
It's low-calorie: Drinkable coconut milk (not to be confused with coconut water, or the heavy kind in a can) has about half the calories of skim milk. And though it also has 5 grams of saturated fat per glass, it's a medium-chain fat, which studies suggest may trigger weight loss and help fight heart disease.
It lacks protein: It has only 1 gram of protein, compared with the 8 grams found in cow's milk, and it contains fortified calcium, which isn't as readily absorbed as natural calcium.
Credit: Photograph by Michael Pirrocco
Weight loss. This milk alternative is filling, low in calories, and safe for most people with food sensitivities.