Pacific Organic Unsweetened Soy Original
At 4g of fat and 9g of protein, Pacific’s soy milk is an excellent choice! It’s also carrageenan and gluten free! And the best part is that it’s made of only soybeans and filtered water! This is one of the most natural choice on our list. Go for the unsweetened version for fewer calories!
What To Consider When Substituting
With a wide range of nondairy milks available on supermarket shelves, it can be difficult to know which one is best for you.
Here are a few important things to consider:
- Added sugar: Sugar is often added to enhance flavor and texture. Stick with unsweetened varieties over flavored ones, and try to avoid brands that list sugar as one of the first three ingredients.
- Calcium content: Cows milk is rich in calcium, which is vital for healthy bones and preventing osteoporosis. Most nondairy milks are fortified with it, so choose one that contains at least 120 mg of calcium per 3.4 ounces .
- Vitamin B12: Vitamin B12 is naturally found in animal products and is essential for a healthy brain and immune system. People who limit or avoid animal products from their diets should choose milk that is fortified with B12.
- Cost: Nondairy milks are often more expensive than cows milk. To cut costs, try making plant-based milk at home. However, one downside of making your own milk is that it will not be fortified with calcium and vitamin B12.
- Additives: Some nondairy milks may contain additives such as carrageenan and vegetable gums to achieve a thick and smooth texture. While these additives arent necessarily unhealthy, some people prefer to avoid them.
- Dietary needs: Some people have allergies or intolerances to certain ingredients used in plant-based milks, such as gluten, nuts and soy. Be sure to check labels if you have an allergy or intolerance.
Is Muscle Milk Non Dairy Protein Shake Vegan
Sports nutrition company CytoSportthe maker of dairy-based Muscle Milkrecently released Evolve, a new vegan line of protein shakes, powders, and nutrition bars. Please support vegan media while getting the very best in news, recipes, travel, beauty, products, and more. Subscribe now to our award-winning magazine!
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Which Vegan Milks Are Highest In Protein
While grain and nut milks are delicious and usually very healthy, they are not so high in protein. Legume-based milks are higher in protein and nutrients, even when made at home! You may also find protein-fortified nut milks, which are a great choice as well. Let’s take a look at some of our top picks.
Milk And Milk Alternatives: Nutrition Comparison Per 8 Fluid Ounces
- 12 grams of carbohydrates in the form of lactose
- 8 grams of fat
- 8 grams of protein
None of the milks natural components are removed. As you can see, whole milk is high in natural proteins, fat, and calcium. Milk sold in the United States is usually fortified with vitamin A and vitamin D, as well.
Other cows milk has the same amount of carbohydrates and protein, with some or all of the fat removed. While whole milk has 150 calories in one cup, 1 percent milk has 110 calories, and skim milk has just 80 calories.
Fat-free milk is significantly lower in calories than whole milk. However, the removal of fat decreases the amount of certain nutrients in the milk, including vitamins E and K.
Lactose-free milk is processed to break down lactose, a natural sugar found in milk products.
Lactose-free milk is also a good source of protein, calcium, vitamins, and minerals. The total and saturated fat contents of lactose-free milk vary, as it comes in 2 percent, 1 percent, and fat-free varieties.
Almond milk is made from ground almonds and filtered water. It may also contain starches and thickeners to improve its consistency and shelf life.
People who are allergic to almonds or nuts should avoid almond milk.
Almond milk is typically lower in calories than other milks, as long as its unsweetened. Its also free of saturated fat and is naturally lactose-free.
Per cup, unsweetened almond milk has:
One cup of unsweetened soy milk has:
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Plant Sources Of Calcium
Did you know that many plant foods are rich sources of calcium, such as leafy greens like collard greens, turnip greens and kale, as well as tofu and tempeh.
But in recent years, the evidence on soys benefits has weakened.
In 2011, for example, researchers from the University of Southern California gave 325 healthy, postmenopausal women 25 grams a day of either soy protein or milk protein. After three years, there were no strong data showing significant lowering of cholesterol among the soy group compared to the milk protein group.
Moreover, progression of atherosclerosis, evidenced by scans of the carotid artery wall, was the same for both groups of women.
Now certainly, youll be doing good things for your cholesterol levels and cardiovascular health if you drink soymilk instead of saturated-fat-rich dairy like whole milk, 2% milk, and 1% milk, not to mention cream-heavy concoctions like Frappucinos.
So if you enjoy fortified soymilk, and prefer its taste to nonfat cows milk, by all means keep enjoying it.
Calcium Content Of Non
It’s more difficult to outright rank alt-milks from a calcium standpoint, say both Rifkin and English, as most are fortified with calcium to create a similar calcium profile to what is found in dairy milk .
“Calcium content varies widely depending on fortification practices,” says English. “Unfortified products contain negligible amounts of calcium. Fortified products typically have about 20-40 percent of your recommended daily value of calcium per cup.” The DV for calcium is 1,300 mg for adults and children age 4 and older.
Ultimately, Rifkin estimates that the most common alt-milksincluding oat, almond, soy, coconut, and ricerange from 300-450 mg of calcium per cup, thanks to fortification. “But again, because calcium content will vary widely from brand to brand, it’s important to check nutrition labels if calcium is a nutrient you are keeping an eye on,” she says.
English agrees, emphasizing the importance of tracking your calcium consumption if you typically follow a plant-based diet. “Calcium needs can be more difficult to meet on a diary-free diet,” she says. “Especially for young children.”
If you are hoping to up your plant-based calcium intake, she recommends tofu, white beans, collard greens, kale, tempeh, and figs. You can also make yourself a couple of additional lattes with your fortified alt-milk of choicewith so many delicious options available, why not?
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The Milk That Is Not Good For You
Coconut Milk is very similar to coconut oil. In order to create coconut oil, coconut meat is pressed into a fat. Coconut cream is the result of heating coconut meat in water. Diluted coconut cream is used in the manufacturing of the majority of products made using coconut milk.
Steer clear of coconut milk because it contains saturated fat, lots of it 5 grams per cup. Thats the same amount of saturated fat found in most fast food cheeseburgers.
Watch out for blends, too, like almond-coconut milk. They still have saturated fat, usually 1 to 2 grams per serving. On the Nutrition Facts label, you want to see 0 grams of saturated fat.
Great Source Of B Vitamins
Oat milk is often fortified with B vitamins, such as riboflavin and vitamin B12.
B vitamins are essential for optimal health and linked to numerous benefits.
For instance, they may help elevate your mood, combat oxidative stress, and promote healthy hair, nails, and skin especially if youre already deficient in these vitamins (
Interestingly, 1 cup of oat milk may provide up to 1.3 grams of beta-glucans.
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Comparisons Between Different Protein Sources On Human Performance
Earlier discussions on protein supplementation and athletic performance have shown positive effects from proteins of various sources. However, only limited research is available on comparisons between various protein sources and changes in human performance. Recently, there have been a number of comparisons between bovine colostrum and whey protein. The primary reason for this comparison is the use by these investigators of whey protein as the placebo group in many of the studies examining bovine colostrum . The reason being that whey protein is similar in taste and texture as bovine colostrum protein.
In a study examining the effects of casein and whey on body composition and strength measures, 12 weeks of supplementation on overweight police officers showed significantly greater strength and lean tissue accruement in the subjects ingesting casein compared to whey . Protein supplementation provided a relative protein consumption of 1.5 g·kg·day-1. Subjects supplemented twice per day approximately 810 hours apart.
Why A Zero Waste Protein Milk
I purchase weekly a carton of high protein milk form the grocery. I switched from a pea protein milk that came packaged in a plastic bottle to an almond and flax milk in a carton. Not ideal for zero waste but better then the huge plastic bottle I was recycling every week. The milk carton, while recyclable in my municipality, isnt always so for everyone else.
And I was still tossing that carton out to the curb every week. There had to be an alternative. High protein milks cant only come packaged at the grocery.
In this post here, youll find a high protein adaptogen milk recipe I concocted to get me through half ironman training. Only thing is, the bulk of the liquid was from a store bought, throw away container. Well, not anymore! I can unshackle myself, and you can too, from thinking that you have to be a slave to packaging just because you need A LOT of protein in your diet!
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Silk Dark Chocolate Almondmilk
“Don’t let the health benefits of dark chocolate fool you here! This almond milk still comes in with 17 grams of added sugars in one serving,” says Shaw. “Instead, enjoy a piece of 70 percent dark chocolate and relish in the antioxidant benefits of the flavonoids in that treat rather than a sugar overload in this beverage.”
Which Milk Is Highest In Calcium
An 8-ounce cup of whole milk has 276 milligrams of calcium, while skim milk has 299 milligrams, says Michelle Dudash, a registered dietitian based in Carmel, Indiana, and the author of “Clean Eating for Busy Families.” The same amount of unfortified soy milk has 61 milligrams of calcium, while one type of almond milk …
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Why You Might Want A Substitute
Cows milk boasts an impressive nutrient profile. Its rich in high-quality protein and important vitamins and minerals, including calcium, phosphorus and B vitamins.
In fact, 1 cup of whole milk provides 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbohydrates .
However, cows milk is not a suitable option for everyone. There are several reasons you might be looking for an alternative, including:
- Milk allergy: 23% of kids under the age of three are allergic to cows milk. This can cause a range of symptoms, including rashes, vomiting, diarrhea and severe anaphylaxis. Around 80% of kids outgrow this allergy by age 16 .
- Lactose intolerance: An estimated 75% of the worlds population is intolerant to lactose, the sugar found in milk. This condition happens when people have a deficiency in lactase, the enzyme that digests lactose .
- Dietary restrictions: Some people choose to exclude animal products from their diets for ethical or health reasons. For example, vegans exclude all products that come from animals, including cows milk.
- Potential health risks: Some people choose to avoid cows milk due to concerns over potential contaminants, including antibiotics, pesticides and hormones .
The good news is that there are many nondairy options available if you want or need to avoid cows milk. Read on for a few great recommendations.
A Ranking Of All The Dairy
My change-averse father may be irrationally outraged by their existencethat is not milk, he bellows whenever I request he purchase almond milk in advance of my visitsbut alt-milks aren’t likely to disappear from store shelves anytime soon. In fact, their ranks seem to be multiplying by the day, swelling to include such obscure-yet-thrilling offerings as pili, pistachio, and avocado milks .
But when blessed with such a vast array of dairy-free milk options, it can be difficult to parse through the health benefits of each in order to select not just your favorite in terms of flavor, but also the one that’s best for your nutritional needs. Ever wondered which mylks have the highest concentration of the nutrients that we once relied upon dairy milk fornamely protein and calciumand which have the least?
To figure it out, I enlisted the help of nutrition experts Melissa Rifkin, RD and Whitney English, RD. These dietitians ranked the most popular dairy-free milk options by both their protein and calcium content to help you find the alt-milk that’s right for you.
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Oat Milk: Nutrition Benefits And How To Make It
In recent years, plant-based milk alternatives have become incredibly popular.
Particularly, oat milk is a good choice for people with allergies or intolerances. Its naturally free of lactose, nuts, soy, and gluten if made from certified gluten-free oats.
Not to mention, its delicious and may benefit bone and heart health.
This article explores oat milk, its nutrition, benefits, and how to make your own.
High Protein Vegan Milk: 8 Types Ranked
When it comes to plant-based eating, theres always The Great Protein Question: Plant protein. Whats the deal with that? How do I get enough of it?
Its understandable. Protein is necessary for a multitude of bodily functions. And most of us were raised to see animal products as the definitive source . But these days, the dairy aisle is stocked with plenty of high-protein vegan milk. Here are the best types.
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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.
Foods High In Protein
Looking for Foods High in Protein for You and Your Kids?
While all foods with protein can help contribute to meeting your daily protein needs, its important to look at the amount of protein in each serving. Not all foods with protein on their own are good sources of protein. Check out these popular protein foods for your kids, as well as your morning meals, and how much protein they contribute to a well-balanced diet. Its also important to look at the quality of the protein you get. High-quality proteinslike those from milk, meat or fishcontain all nine of these essential amino acids.
Why the Protein in Milk Is the Complete Package
When it comes to meeting your familys daily protein requirements, not all foods are created equal.
In addition to considering the amount of protein in your food, there are several other factors to consider when it comes to choosing the right protein foods for you and your family.
With thirteen essential nutrients in each glass, milk is a delicious, simple and wholesome way to give your kids a natural source of high-quality protein plus other nutrients they need.
The Facts About Milks High-Quality Protein
How much protein is in milk? Youll find two types of protein in milk: whey and casein . Both are considered high-quality proteins because they contain all essential amino acids in sufficient amounts to qualify milk as a good source of protein.
What Is Almond Milk And What Are Its Benefits
“Almond milk is a non-dairy alternative to milk,” says Sammi Haber Brondo, MS, RD, CDN, registered dietitian nutritionist and author of The Essential Vegetable Cookbook. “It’s usually made of some combination of almonds, water, thickening agents or stabilizers, and added vitamins and minerals.”
Of course, many people choose almond milk over dairy milk for dietary restrictions, but the best almond milk will also pack a significant amount of essential vitamins.
“If you don’t eat dairy, almond milk is a great alternative because it’s fortified with vitamins and minerals,” says Haber Brondo. “It’s a good source of calcium, vitamin E, and vitamin D. Cow’s milk contains calcium and is usually fortified with vitamin D, so almond milk a great non-dairy alternative by providing similar important nutrients.”
Nuts And Hemp Hearts For The Win
This zero waste protein milk recipe is easy peasy. Probably the easiest thing you make from scratch, ever. The flavors can be adjusted to suit your preference. Or even spice it up for the fall holidays with some cinnamon and all spice.
But for starters, I stick to the basics and leave you with your imagination to run wild with.
The stars of this recipe are whichever types of nuts you choose and hemp hearts. Hemp hearts are a powerhouse for protein. Easily becoming a staple in any athletes daily diet. Learn more about the benefits of hemp hearts here.
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