2. Almond milk
Lower in calories than soy milk, almond milk is a good choice for both people looking to lose weight and diabetics, thanks to its low glycemic index. Unsweetened versions clock in at only 30 calories per cup. Though it doesn’t have a ton of protein (only 1 gram), it has more fiber than milk (1 gram compared to milk’s 0 grams). Of course, straight-up almonds confer way more fiber, protein, and minerals than the crushed, watered-down version, but they're pretty tasty in coffee.
“It’s fairly easy to make almond milk,” Dr. Davis points out. He suggests tweaking sugar-free and homemade versions by adding vanilla, stevia, honey, or cinnamon.
While almond cultivation was blamed (somewhat unfairly) for exacerbating California’s drought conditions, the truth is almonds don’t require more water than other fruits or nuts. “Low water methods are being used with lower per-acre production, but good success already,” says Arthur Gillett, research director at HowGood.
Let’s not forget the real water gluttons: cows, who drink 30 to 50 gallons of H20 a day.