If you're lactose intolerant, you don't need to miss out on milk. Here are five substitutions to consider

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Soy beverage

Made from soy beans and water, soy milk is rich in protein (7 g for 250 mL) and potassium. One cup of unsweetened soy beverage has 80 calories and 4 g of fat, but very little saturated fat (0.5 g). It also contains flavonoids, recognized for their antioxidant properties.

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