Comparing Nutritional Information Of Vegan Milks
Depending on why youre here, you might also want to know the fat or carbohydrate content of each milk.
Ive expanded the above table to include that information.
Note that sweetened versions of any of these milks usually contain an additional 3-7 grams of sugar per serving .
Some quick observations:
- Most plant milks have a similar level of fat, but almond, quinoa, rice, and pea milk are all on the low end.
- Oat milk has the most calories and carbohydrates by far.
- Most vegan milks are low in carbohydrates aside from oat and rice milk.
Not All Plant Based Milk Alternatives Are Equal
When it comes to plant-based milk, we realize almond milk is still the rage. But, if you look closely at what is actually in commercial almond milk youll see its not much. The almond-milk industry is basically selling consumers a jug of filtered water clouded by a handful of ground almonds. Not only is commercial almond milk a great big rip-off, its also lacking any real nutrition and it definitely lacks the voluptuous consistency of full fat cows milk Homemade almond milk, on the other hand, can be incredibly nutritious and very rich, creamy and delicious. The downside is that you have to make it yourself, which can be time-consuming, especially since the almonds need to soak for hours before you can use them. As good as it is though, even homemade almond milk is not the necessarily the most nutritious option.
We arent into rice or oat milks either because like almond milk, both rice and oat milks are very watered down and super low in nutrition.
New to the scene of plant-based milk alternatives is coconut milk, but unless you are buying it straight from the non-refrigerated can , then you are getting a whole lot of unnecessary additives and not a whole lot of nutrition. You are also getting a distinctively coconut flavor, which may or may not work with the food you are pairing it with. Take a look at the ingredient list in the popular So Delicious brand of refrigerated coconut milk. We are not loving the list of ingredients. And thats the unsweetened version too!
Compared To 1 Cup Of Whole Fat Cow Milk:
- Oat milk has almost as many calories as cow milk . Almond, rice, coconut, hemp, and cashew milk are lower in calories.
- Most have 25-63% of the fat of cow milk, with the exception of Hemp
- All are lower in sugar except for Oat and Hazelnut
- All are lower in protein except Soybean, Pea, and Flaxseed
- All have comparable sodium except coconut, which is much lower
- Pea protein milk has more potassium than cow milk soy is comparable
- Almond, pea, and flaxseed milk have more calcium than cow milk
Dairy-alternative milks tend to have fewer calories, less fat , more water content , less protein . Some are fortified with other vitamins and nutrients.
While having less fat, protein, and calories in a milk alternative may be a perk for adult consumers, for children, these may be important limitations for parents to consider.
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Is It Ok To Eat Two Hard Boiled Eggs A Day
Eating eggs leads to elevated levels of high-density lipoprotein , also known as the good cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.
Which Milk Alternative Is Best For Coffee
There has long been discussion about which plant-based milk alternative is best for coffee, so it’s perhaps not surprising that many brands have released products specifically for this purpose.
Whichever type you choose, be prepared to pay a price premium for the ‘barista’ versions
Of the products we looked at, 19 were marketed as ‘barista milks’ capturing all plant-based categories other than cashew, rice and pea protein.
Ultimately it comes down to personal preference, but whichever type you choose, be prepared to pay a price premium for the ‘barista’ versions made by some brands.
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Soy Oat Almond Coconut Or Another How To Find The Healthiest Milk For Your Needs
While cows milk has been a controversial staple in the American diet for generations, it didnt have any serious competition until the past decade, which has seen a remarkable rise in the number of plant-based alternatives. This increase in nondairy milks makes sense for many reasons: 65 percent of the adult population has difficulty digesting lactose, the sugar in cows milk our diet has become more varied in general more consumers are vegan and people worldwide are more aware of the environmental toll the dairy industry is taking on the planet.
But even those who welcome more choice when it comes to milk for years, soy milk was the main alternative might find the options daunting. How to decide? Think about your big-picture needs versus whats trendy, says Jessica Cording, a dietitian and integrative health coach. Consider your nutritional needs, how you plan to use the milk and whether its a taste you enjoy.
And keep in mind that cows milk alternatives have drawbacks of their own. Many of these milks, like oat, rice and almond milk, require things to be added to make them smoother, emulsified, so theyre more even and more like the milks youre used to, says Ilene Fennoy, a pediatric endocrinologist and specialist in nutrition.
With the above advice in mind, lets look at the specifics of cows milk and some of its easily obtainable alternatives .
Cows milk: high in calcium, protein and fat
Legume-based milk: packed with protein
Milks And Milk Alternatives And The Benefits Of Each
Bored with plain old soy milk? Here’s everything you need to know about the ever expanding milk aisle.
If your local coffee shops menu has grown more confusing in the past few years, youre not alone. Nondairy milk alternatives have expanded to include a wide variety of options , all of which maintain a healthy reputation. It can be tricky to keep them straight, much less sort out which ones are actually good for youand which are worth the price. As with most nutrition questions, those answers vary from person to person. Dont assume that all plant-based milks are all created equal, says Lori Nedescu, a registered dietitian nutritionist and professional bike racer. If you line these products up, theyre all nutritionally different from cows milk. Think of these alternatives as the liquid form of their original food.
Whether youre eating around dietary restrictions or simply looking for a new flavor profile, more protein, or an eco-friendly option, heres what you need to know about the many products masquerading as milk.
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What About Calcium And Vitamin D
Cows milk is a major source of calcium and vitamin D in the Western diet. Non-dairy milks are not naturally high in these nutrients. Many brands are fortified to make them a source of calcium and vitamin D comparable to cows milk, but not all are. Check the label to see exactly what youre getting, especially if youre counting on these foods to help you meet your requirements.
Youll see the calcium listed in the nutrition facts label. You can also see what nutrients have been added by reading the ingredient list. Calcium is easy to recognize. Vitamin D might be listed as calciferol or cholecalciferol. You can remember that these refer to vitamin D because they each contain calci as part of the name. Thats because vitamin D works with calcium to make strong bones.
Ripple Unsweetened Original Pea Milk
Now fortified with DHA omega-3s and vitamin B12, you’ll want to check out Ripple’s pea milk! It’s also packed with calcium 50% more than dairy milk, at zero grams of sugar and best of all, 8g of protein! You may be happy to know that this product is also non-GMO and gluten free.
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Ingredients To Watch Out For When Choosing A Milk Substitute
Though some brands take a minimalistic approach, many commercial varieties use more ingredients than you may like. Below are some you might want to avoid:
- Cane Sugar Many milk substitutes contain added sugar, and its often the second listed ingredient . To avoid upwards of six grams of sugar per cup, choose unsweetened.
- Carrageenan Carrageenan is derived from red seaweed and added to foods like yogurt, soymilk, and ice cream to thicken them and prevent separation. Some studies have linked carrageenan to inflammation, gut irritation, and even cancer. Some brands have started removing this ingredient per consumer request, but many still use it.
- GMOs Most genetically engineered foods have been created by Monsanto to withstand Roundup, a widely-used glyphosate-based herbicide they manufacture. Glyphosate is a probable human carcinogen. And its not just used on GMO crops, like soy. Its also increasingly being used as a desiccant on non-organic oats, barley, and other cereals to dry the crop out before harvest. The good news is that foods grown organically are GMO and glyphosate-free.
Note: Choose certified organic non-dairy milks to ensure that youre not getting a dose of unwanted chemicals or GMOs.
Which Is Healthier Soy Or Almond Milk
Soy milk contains more heart healthy polyunsaturated fats. Almond milk is lower in calories compared to soy milk, and contains more heart healthy monounsaturated fats. Almond milk contains slightly more sodium than soy milk, and both milks do not contain lactose. Both milks are low in saturated fat.
Is Drinking Milk Healthy
In the grand scheme of things, drinking cows milk is actually something of an acquired habit.
And research is telling us that the habit may not be an especially healthy one. For example:
- In one study, conducted by Harvard T.H. Chan School of Public Health researchers and published in the American Journal of Clinical Nutrition in 2016, researchers reported on an analysis of 43,000 men and 187,000 women. When calories from full-fat dairy products were replaced with carbohydrates from whole grains, the risk of heart disease dropped by 28%.
- Dairy is also known to stimulate the release of insulin and IGF-1 . This is thought to be the reason that dairy consumption is linked to increased rates of acne and other types of skin blemishes. These hormones are also believed to increase the risk of certain cancers especially prostate cancer.
- And what about calcium, milk, and osteoporosis? It turns out that the countries in the world with the highest dairy consumption are also world leaders in rates of osteoporosis. Learn the healthiest sources of calcium here.
Many people are realizing that dairys not all that its been cracked up to be, and theyre checking out the alternatives.
Mooove over, dairy nuts, grains, and legumes are replacing cows everywhere.
So, why make the switch? What milk substitutes exist? And are they good for you?
The 9 Best Nondairy Substitutes For Milk
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Cows milk is considered a staple in many peoples diets. It is consumed as a beverage, poured on cereal and added to smoothies, tea or coffee.
While it is a popular choice for many, some people cant or choose not to drink milk due to personal preferences, dietary restrictions, allergies or intolerances.
Fortunately, if youre looking to avoid cows milk, there are plenty of nondairy alternatives available. This article lists nine of the best substitutes for cows milk.
Which Milk Alternative Is Best
We’ve collated the ingredient and nutrition data for more than 100 different milk alternative products and found some general pros and cons for each type.
Almond milk contains the same heart-healthy fats as olive oil, and is naturally low in kilojoules and saturated fat. It also contains a moderate amount of protein, but many products aren’t fortified with calcium.
Almost half of the almond products we looked at are sweetened look out for sugar, maltodextrin, agave or rice syrups in the ingredients list.
What Is The Creamiest Milk Alternative
These Are the Creamiest Alternative Milks You Can BuyOat Milk. Oat milk is currently the darling of the alternative milk world. Coconut Milk. If youve eaten a Thai curry before, you know just how rich and creamy coconut milk is, not to mention the signature flavor it delivers. Cashew Milk. Hemp Milk. Pea Milk.Nov 14, 2019
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Which Vegan Milk Has The Most Protein
If youve recently decided to ditch dairy and go plant-based or maybe youre simply looking to switch up your routine you might be wondering, Which is the best vegan milk for me? Or maybe, more specifically, Which vegan milk can give me the most protein?
Here they are, ranked in order of protein content.
What Is The Best Milk Substitute
There is a wealth of dairy substitutes available made from a variety of plant sources. Here is a brief overview of different dairy-free options and their distinct characteristics and benefits:
Soymilk is the original replacement for cows milk, with its beginnings in China where it has long been used as both a sweet and savory beverage. This is the only milk alternative that naturally has the same amount of protein as a cup of milk 8 grams and most companies fortify with vitamins A, D, B12 and calcium. As will all milks, choose unsweetened to avoid added sugars.
With many people also avoiding soy due to allergies or other health conditions, almond milk has come to equal or surpass soy in its popularity. It is touted for being lowest in calories. Depending on the brand, an unsweetened cup has between 30 and 50 kcals. Though fortified with the same three vitamins and calcium, what almond milk lacks is protein, coming in at a mere 1 gram per cup. Several companies have started adding pea protein to provide 5 grams per serving.
Like flax, this seed also contains around 1 gram of the ALA form of omega 3s. It naturally contains more protein at two to three grams per cup depending on the brand, but is still not a good source of protein. Out of all the non-dairy beverages, hemp seems to have a more earthy flavor that can turn some people away .
Recipe developed by Michaela Ballmann, MS, RD, CLT
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?
The Future Of Milk Is Plants
The consumer marketplace is changing fast, so much so that plants are replacing the fading dairy industry. The option to buy milk substitutes could save billions of animals, help save our planet, and greatly benefit your health.
All you need to do is pay attention to a few details when choosing the right milk for your household or make your own and youve got a great alternative.
Cruelty-free, earth-friendly, and nutritious milk made with the help of Mother Nature herself? I cant think of a better way to replace dairy.
Tell Us in the Comments:
Whats your favorite non-dairy milk, and how do you like to enjoy it?
Are there particular brands or types of plant milks that youve tried but havent liked?
Have you ever made your own plant milk at home?
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Unsweet Silk Almond & Cashew Protein
Another excellent option, Silk’s Protein nutmilk is a clear winner when compared to dairy. This unsweetened nut milk also contains calcium, iron, and vitamin D, but we’re here for the protein! Sitting at an incredible 10g, this is one of the best options on the market. Fortified with pea protein, this is a healthy and natural pick!