Milk And Milk Alternatives
Not too long ago, the only thing you could expect to drown your cereal in was whole cows milk. Now, cows milk comes in all sorts of varieties: whole milk, 2 percent, 1 percent, skim , and even lactose-free milk.
For people with dietary or allergy concerns, there are also alternatives to cows milk. Almond, soy, rice, and coconut milk are popular plant-based milk alternatives. Theyre becoming even more available in stores across the United States.
Each type of milk has its advantages and disadvantages, depending on a persons diet, health, nutritional needs, or personal taste preferences.
For example, some people may be intolerant to dairy milk and may need to choose a plant-based alternative.
Alternatively, those who may need to boost their calorie and nutrient intake may opt for whole milk, which is a concentrated source of protein, fat, and calories.
However, milks such as whole dairy milk and full fat coconut milk are rich in fat and calories, which should be taken into account if youre looking for a lower calorie beverage. Whole cows milk contains more calories and saturated fat than any other milk, aside from goats milk.
Making Basic Muffins Lactose
A nondairy product, such as low-fat soy milk, can be substituted in an equal amount for the 2% reduced-fat dairy milk in this recipe. Full-fat soy milk may contribute too much fat. Nonfat legume or grain milks, such as rice milk, may be too thin, and the muffins may be too dry. Compare the Nutrition Facts Panel to make sure that the substitute is equal in fat. Most butter has milk solids. You will need to substitute vegetable oil or use a melted vegetable shortening that does not contain milk solids. It is important to read the ingredients list on the label to ensure that the products that are substituted are suitable for lactose-free baking.
B. McKevith, C. Shortt, in, 2003
Whats The Healthiest Nut Milk
With all this info, you may be wondering: Whats the healthiest nut milk?
There are many ways to measure the healthiness of foods, and each of the above nut milks fulfills different nutrient needs.
For overall nutrition profile, however, almond milk and cashew milk top our list.
In an extremely low-calorie package, one cup of each contains approximately 25 to 50 percent of your days calcium and 25 percent of your daily vitamin D. Both also pack a hefty dose of vitamin E: 50 percent daily value in cashew milk and 20 percent in almond milk.
Though cashew and almond milk are both low in protein, many health experts believe Americans get more than enough of this macro in our diet. So for most of us, skimping on protein in a nut milk shouldnt be a problem.
On the other hand, if you have specific dietary needs, such as requiring extra protein or higher-than-average calories, another nut milk might be better for you.
And if youre allergic to peanuts or tree nuts, unfortunately, youll need stay away from all nut milks. Try a soy, coconut, or hemp milk instead.
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Straight Talk About Soy
The Takeaway: Soy is a unique food that is widely studied for its estrogenic and anti-estrogenic effects on the body. Studies may seem to present conflicting conclusions about soy, but this is largely due to the wide variation in how soy is studied. Results of recent population studies suggest that soy has either a beneficial or neutral effect on various health conditions. Soy is a nutrient-dense source of protein that can safely be consumed several times a week, and is likely to provide health benefitsespecially when eaten as an alternative to red and processed meat.
Soy is exalted as a health food by some, with claims of taming hot flashes, warding off osteoporosis, and protecting against hormonal cancers like breast and prostate.
At the same time, soy is shunned by others for fear that it may cause breast cancer, thyroid problems, and dementia.
Whether reading a popular press article or a well-designed clinical study about soy, some debate remains. As a species within the legume family, nutrition scientists often label soy as a food with potential for significant health benefits. However, due to contrary research that suggests possible negative effects of soy in certain situations, there has been a hesitancy to wholeheartedly promote soy.
Thus, there are many factors that make it difficult to construct blanket statements about the health effects of soy.
|Unfermented soy foods|
Highest Protein Content Per 100g
Using the list below for the 30 different soy milk nutrition entries in our database, the highest amount of protein is found in Soymilk, original and vanilla, unfortified which contains 3.27 g of protein per 100g. The associated percentage of RDA is 6 %. For this 100g serving the Calories content is 54 kcal, the Fat content is 1.75 g, the Carbohydrate content is 6.28 g.
The lowest amount of protein in 100g is in Vitasoy USA, Vitasoy Light Vanilla Soymilk which contains 1.6 g. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Calories is 30 kcal, the amount of Fat is 0.82 g, the amount of Carbohydrate is 4.1 g.
The difference between the highest and lowest values gives a protein range of 1.67 g per 100g. The range for the other nutrients are as follows 24 kcal for Calories, 0.93 g for Fat, 0 g for Carbohydrate.
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Comparing Protein In Soy Milk Vs Chicken Breast
SILK Nog, soymilk
The highest content of protein in the food items under the general description or type of soy milk, is Soymilk, original and vanilla, unfortified with 3.27 g of protein per 100g. Comparing chicken breast with Soymilk, original and vanilla, unfortified chicken breast has 27.73 g more protein than Soymilk, original and vanilla, unfortified. In terms of protein percentage this is 848 % more protein.
Storage And Food Safety
According to the USDA, for peak freshness and quality, you should refrigerate soymilk and consume it within 710 days after opening.
When you buy soymilk, you’ll notice that it is kept in two different areas of the grocery store. Some brands are stocked in the refrigerator section and should be refrigerated immediately when you bring them home.
However, there are also brands of shelf-stable soymilk. These can be stored in a cool, dry pantry or cupboard until opening. Refrigerate shelf-stable soymilk after opening.
You can freeze soymilk, but it doesn’t freeze well as it may separate when frozen. After you thaw it, you’ll probably need to shake it to blend the ingredients. If you do choose to freeze it, be sure to freeze it before its “best by” date.
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How To Make Your Own
Oat milk is incredibly easy to make at home.
Whats more, making your own allows you to choose the ingredients and avoid additives or thickeners that may be found in commercial products.
You can also make it guaranteed gluten-free by using certified gluten-free oats.
Yet, a homemade variety may not provide as many nutrients as store-bought fortified options.
To make oat milk, blend one cup of rolled or steel-cut oats with three cups of water. Pour the mixture over cheesecloth to separate the oat milk from the oats.
Once prepared, store it in a glass bottle in your refrigerator for up to five days.
To enhance flavor, try adding either a 1/4 teaspoon of salt, a teaspoon of vanilla or cinnamon extract, a few dates, maple syrup, or honey.
You can make your own oat milk by blending one cup of oats with three cups of water and pouring the mixture over cheesecloth into a bottle or jar.
Oat milk is a plant-based milk alternative thats vegan and naturally dairy-, lactose-, soy- and nut-free.
Its even suitable for people with gluten intolerance if made from certified gluten-free oats.
Commercial products are often fortified with vitamins and minerals that may offer benefits for your heart and bones.
To enjoy its flavor and advantages to health, find a healthy, unsweetened variety in stores or make your own at home.
Animal Protein Plant Protein And Diabetes
While animal sources of protein give your body more of the amino acids it needs, a study published in the July 2012 issue of “Cold Spring Harbor Perspectives in Medicine” reports cow’s milk can increase the risk of type 1 diabetes, previously called juvenile diabetes. The February 2008 issue of the “American Journal of Clinical Nutrition” included a study on type 2 diabetes risk in women. Study results suggest diets low in carbohydrates that include higher intake of vegetable fat and vegetable protein may reduce the risk.
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Almond Milk Can Contain Additives
The most apparent almond milk additivesand those easiest to avoidare sweeteners and other flavorings.
Sweetened almond milk can contain significant amounts of sugar. Excessive sugar consumption, of course, is linked to tooth decay and weight gain. It can also contribute to chronic conditions, like diabetes and even heart disease.
Health experts’ warnings regarding the dangers of a “sugar epidemic” make plain almond milk the healthiest option.
If you find the taste of natural almond milk unpalatable, sweetened almond milk is an alternative. However, it can help if you always examine the nutrition label. You should, as with all foods, also consume sweetened almond milk in moderation.
Soymilk Nutrition Facts And Health Benefits
Soymilk, sometimes spelled “soy milk,” is one of many milk alternatives that are consumed by people who prefer to supplement their dairy consumption or avoid dairy altogether. Fortified soymilk is also the only dairy alternative recognized by the dietary guidelines for a nutritional profile that is similar to cow’s milk.
This plant-based liquid is made by soaking soybeans, then grinding and boiling the mixture. Finally, the soybean particles are filtered out, leaving a drinkable soy beverage. Some people make their own soymilk at home, but most consumers buy it at their local market. Numerous brands and varieties are available.
Soymilk can be a healthy addition to your diet, providing calcium and other nutrients often for fewer calories than dairy milk. But the nutrition varies substantially based on the variety that you buy.
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Try Your Hand At Diy Nut Milks
If certain nut milks arent available where you live, or if youre a curious cook, you might try making your own. A DIY version of your favorite could save you money and may not be as difficult as you think.
After all, in general, nut milks are made by the simple process of soaking nuts in water, then straining.
Check out these how-to guides for making nut milks at home:
Soy Milk Vs Almond Milk Vs Other Milks
So whats the difference between soy milk vs. cow milk and other types of dairy alternatives, such as almond, cashew or oat milk?
Compared to cows milk, soy milk is lower in fat but boasts a similar amount of protein in each serving. Both are a good source of several key vitamins and minerals and are often fortified with added micronutrients, such as vitamin D, to help you meet your needs.
However, soy is also a common allergen and has been associated with several other risks and side effects, which may not make it a great milk replacement for everyone.
When comparing almond milk vs. soy milk, the nutrient profiles are quite different. Like soy milk, almond milk is dairy-free and vegan-friendly.
Its also generally very low in calories and fortified with several important vitamins and minerals such as calcium and vitamin D. However, when comparing soy milk vs. almond milk, almond milk nutrition is also low in protein and has been associated with several environmental concerns.
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Nut Milk Nutritional Benefits
Though nut milks dont offer the protein content of traditional dairy, they boast plenty of nutrition of their own.
Ounce for ounce, nut milks have almost universally lower calories than cows milk, and many of them have at least as much calcium and vitamin D. Many nut milks even contain fiber, a nutrient you wont find in cows milk.
Theyre also naturally vegan, and unless you have a nut allergy, of course quite allergy-friendly.
Plus, for those looking to cut back on carbohydrates, nut milks are a no-brainer. Most brands contain just 1 to 2 grams of carbs per cup, compared to 12 grams in 1 cup of cows milk.
For use in common foods and recipes, nut milks offer impressive versatility. Home cooks can often use them with a one-to-one ratio to cows milk in muffins, breads, puddings, and sauces, with little impact on flavor.
And neutral-flavored nut milks make a lighter choice on cereal or in your morning coffee.
How Much Protein Is In Almond Milk
A one-cup serving of almond milk contains 1 gram of protein. Compared to whole almonds, the amount of protein you can get from almond milk is relatively low. A one-ounce serving of whole-almonds offers 6 grams of protein.
Almond milk also offers less protein per serving than other milk alternatives. These include cow’s milk and soy milk. While cow’s milk provides 8 grams of protein per serving, soy milk provides 7 grams per serving.
Still, some people choose not to or cannot use cow’s milk or soy milk. Others prefer the taste of almond milk. For these individuals, almond milk can be a helpful, healthful, versatile addition to their diets.
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Helps Build Muscle But May Not Be The Most Effective Protein Choice
Unlike most other plant-based proteins, soy protein is a complete protein.
This means it contains all of the essential amino acids your body cannot make and needs to obtain from food.
While each amino acid plays a role in muscle protein synthesis, branched-chain amino acids are the most important when it comes to muscle building .
One study showed that people who drank 5.6 grams of BCAAs after a resistance workout had a 22% greater increase in muscle protein synthesis than those given a placebo .
Specifically, the BCAA leucine activates a particular pathway that prompts muscle protein synthesis and helps build muscle .
Compared to whey and casein proteins, soy protein sits somewhere in the middle as far as muscle protein synthesis goes.
One study showed that soy was inferior to whey protein in regards to synthesizing protein for muscle but performed better than casein. Researchers concluded that this could be due to digestion rate or leucine content .
Similarly, a review study found that whey protein supports muscle protein synthesis better than soy protein in young people and older adults .
Interestingly, soy may benefit you best when combined with other proteins.
Some research suggests that combining dairy and soy proteins may result in greater muscle protein synthesis than whey, casein or soy alone .
Though soy protein contains the BCAA leucine and enhances muscle protein synthesis to some degree, it appears to be inferior to whey protein for building muscle.
What Is Soy Milk Exactly Defining The Popular Drink
Soy milk is a plant-based nondairy beverage, often consumed as an alternative to milk. Its made from soybeans, and many brands fortify their soy milk with vitamins and minerals such as vitamin D and calcium. Soy milk offers culinary diversity, creamy texture, and a healthful nutritional profile, including essential omega-3 fatty acids and flavonoids that exert antioxidant, anti-inflammatory, and cardioprotective properties, says , a plant-based-foods dietitian in the Los Angeles area and the author of The Vegiterranean Diet.
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Does Soy Mess With Hormones
As mentioned before, soy is linked to increased estrogen levels which can lead to fertility problems. However, theres not enough research done on this topic so its unclear if the increase in estrogen has any noticeable effect on women or men! Soy is also known for helping regulate hormones as well and since there are no significant side effects of eating too much soy when consumed moderately with other food options, then that is one less thing you have to worry about
Is Soy Milk Bad For You Separating Fact Vs Fiction
Many people wonder if soy is bad for you, but what about the milk variety? Is soy milk bad for you? Its not as clear-cut as it may seem.
Soy is often considered one of the most polarizing products. In fact, depending on whom you ask, its often classified as either a potent superfood or a dangerous hormone disruptor.
Like all foods, soy milk has both benefits and drawbacks that need to be considered, and not all soy products are created equal. For instance, although high-quality, organic soy could potentially fit into a healthy diet, consuming excessive amounts of highly processed soy milk derived from GMO crops may do more harm than good when it comes to your health.
So is soy milk good for you, or should it be avoided at all costs? Heres what you need to know about this controversial ingredient.
Soy Milk List Protein Content Per 100g
Nutritional Value : 15 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 fl oz : Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 serving : Nutritional Value : 20 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 16 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 serving : Nutritional Value : 16 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 16 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 17 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 17 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 17 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 16 / 100