Its Better For The Environment
The dairy industry has become an ecological disaster. Animal agriculture is responsible for 83% of total global agricultural land, yet produces only 18% of the worlds calories. Its a leading driver behind the destruction of tropical rainforests. And cows are huge contributors to climate change. The methane they release is 23 times more powerful than carbon dioxide in warming the atmosphere.
Dairy also uses a lot of water. Factoring in the amount needed to feed and raise cows, it takes 976 gallons of water to produce one gallon of milk.
How To Shop For Non
You may find that different needs and eating occasions call for different varieties of milk. Just as I stock quinoa, brown rice and other wholesome grains, I stock dairy milk, almond milk and pea protein milk at home. Whether Im lightening my coffee, making overnight oats or adding creamy texture to soups and sauces, each serves a different purpose. Overall, there are a few things to keep in mind when buying a milk alternative.
Concerns With Cows Milk
Although milk appears to have numerous benefits, many people choose not to consume it for a variety of reasons.
Some people choose not to drink milk but still consume other dairy sources, such as cheese, yogurt, and/or kefir. Milk is not, in fact, a necessary component of a healthy diet. However, it is often the preferred source of dairy for growing children.
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What Ingredients Should I Be Cautious Of In Plant
When choosing plant-based milk there are ingredients that you should be aware of that could have long-term effects on your health.
Carrageenan is a sea-weed based additive that is extremely inflammatory. Its widely used as a stabilizer or thickener. Carrageenan can cause inflammation and bowel problems including colon cancer. Carrageenan is often used in laboratories to induce colitis in lab animals. I personally try to avoid carrageenan.
Many plant-based milks include vegetable oils Vegetable oils sound healthy but, the process to extract them is toxic. The oils are extracted using toxic solvents along with high heat and pressure. This process also produces a rancid oil.
Corn and soybean oils are among some of the most popular oils being used, both of these oils are GMO and heavily sprayed with pesticides.
Natural flavor is a nice name for a variety of ingredients that can be added to your foods. The majority of natural flavors being used are chemicals created in a lab. When you see natural flavors on an ingredient list you have no way of knowing exactly whats in the product.
Which Milk Is Best
Sorry to say it, but there actually isnt a clear winner! The answer totally depends on your individual dietary needs, restrictions, concerns, budget, and application.
The biggest consideration is how you incorporate it in your diet. Remember that most plant based milks are not nutritionally comparable to cows milk, so if you drink milk daily as a primary source of protein and calcium, but you want to switch to a plant based option, choose one that is a good source of those nutrients. If you simply use milk with your cereal or a splash in your tea, the type of milk matters less.
Although they both provide essential nutrients, cows milk and/or plant based milks are not actually essential in our diets. You can choose to drink either or neither! A varied diet rich in fruits, vegetables, nuts/seeds, legumes, whole grains, and lean protein will provide the nutrition you need.
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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:
Oat Milk Gives You An Added Boost Of Fiber
Oat milk has become a popular plant-based dairy alternative.
It’s high in fiber and beta-glucan a type of soluble fiber that can lower cholesterol and aid in gut healing Dahlia Marin, plant-based registered dietitian nutritionist and cofounder of , told Insider.
But oat milk is higher in carbohydrates and natural sugars than most nut-based milk varieties.
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Are Plant Milks Good For You
They can be, but in most cases, they should not be considered a nutritional substitute for dairy.
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Gone are the days when the most complicated choice you had to make in the milk section of the dairy aisle was reduced fat or whole. Now, youll find carton after carton of dairy-like beverages made from foods you never thought could be milked almonds, oats, rice, peas.
While cows milk is still the most popular according to retail sales, nondairy alternatives hit an estimated $2.95 billion last year, up 54 percent from five years earlier, according to the market research firm Mintel.
These plant-based alternatives are typically made by soaking the legume, nut, grain or other main ingredient and then pressing and straining the liquid, or milk. Many people prefer them because they want or need to avoid dairy, but some choose them because they believe they are healthier than cows milk. Some experts urge consumers to look beyond the hype and to examine the nutrition label, however, because some may not be as healthful as they seem.
Is It Safe To Drink Soy Milk
I included soy milk on my list while researching which plant-based milk has the most calcium. There have been questions and concerns regarding the healthy safety of consuming soy products.
- Soy contains high amounts of phytoestrogens. The soy isoflavones are often thought to mimic female estrogen in the body. The hormone damage is especially concerning in children.
- Some studies have shown that soy can reduce thyroid function.
- Soybeans are generally a GMO crop thats heavily sprayed with pesticides
- Soy is very high in phytic acid, which is an anti-nutrient that can block the absorption of other nutrients.
Its up to you to evaluate what products are best for you to consume. We consume soy but, only in the form of organic tofu and tempeh.
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Which Plant Milk Has The Most Protein
When comparing plant milks, soy milk has the most protein. What is even more interesting, is that the protein is structurally the most similar to animal-based proteins. Soy and quinoa are the only plant-based complete proteins. This means that they contain all 9 essential amino acids. There are 20 total amino acids, which are the building blocks of protein. Essential amino acids are not able to be synthesized by the body, as opposed to non-essential amino acids, of which the body produces naturally. . Those switching to plant milk that is not soy can mix and match their plant-based protein sources to ensure theyre consuming all the required amino acids.
Coconut Milk Is A Low
For those with nut allergies or sensitivities, coconut milk is a great low-calorie, nondairy option.
It’s high in MCTs which support brain function and is usually fortified with calcium and vitamin D, registered dietitian Amanda Barnes told Insider.
But coconut milk lacks protein and is high in fat and simple carbs.
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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.
Finding High Protein Non
Unfortunately, even if you want to get pea milk or hemp milk, it may not be easy to find them.
Thats because the non-dairy market is currently dominated by almond, soy, and coconut milk.
Depending on where you live, you may not be able to find them at all.
While it is possible to make your own non-dairy milk for a much cheaper price, there are a few things to keep in mind:
- Youll need a high quality blender
- Cleaning up the strainer is a big pain
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A Breakdown Of The Most Popular Non
Still trying to decide what milk to choose when ordering your latte? You could choose based on what nutrients you’re looking for. We broke down the nutritional benefits of the four non-dairy milks you can find at Starbucks, below.
- Soy Milk: The closest comp to cows milk, highest in protein and contains several nutrients including potassium, iron and several B vitamins
- Almond Milk: Low in protein, moderate fat, and far and away highest in vitamin E compared to other milks
- Oat Milk: High in healthy carbs, low in fat with impressive amounts of potassium and vitamin A also some fiber which you wont find in most other milks
- Coconut Milk : Super creamy thanks to the higher fat content, but most of the fat is saturated in nature so use in moderation often fortified with vitamin B12
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner ofDana White Nutrition, Inc., which specializes in culinary and sports nutrition. She is the author of four cookbooksFirst Bites: Superfoods for Babies and Toddlers,The Healthy Air Fryer Cookbook,The Healthy Instant Pot CookbookandHealthy Quick and Easy Smoothies.
*This article was written and/or reviewed by an independent registered dietitian nutritionist.
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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What’s The Healthiest Non
Here’s a breakdown of the most popular milk alternatives on the market.
Possibly the most confusing question of the last decade: Which non-dairy milk is the healthiest? Rice, hemp, almond, coconut, banana, soy, oat, cashew, the list goes on! Deciding which one is right for you can be daunting. And as far as healthfulness goes, it’s hard to say which one is best.
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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!
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!
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Is Yogurt As Bad As Milk
Yogurt has a low lactose content, so a person with a lactose intolerance will likely find it more tolerable than milk. It also contains bacteria that aid digestion. As a result, people who experience discomfort, bloating or gas after consuming liquid milk or ice cream can often tolerate yogurt without symptoms.
Variety: The Glass Is Half Full
Ive made an enjoyable berry coconut panna cotta for a dinner party, I froth almond milk regularly in my coffee, drink soy on occasion, and have tried most types of the non-dairy milk alternatives. Although oat milk has been around since 1990, it recently has popped up in the US as a trendy milk alternative at coffee shops. Besides coconut, almond, soy, and oat, a trip to my local market illuminated me on the variety of other plant-based milks I am missing out on: hemp, pea, cashew, hazelnut, quinoa, macadamia, rice, and flax are all options too.
What distinguishes different plant-based milks? From the consumer standpoint, flavor, nutrition, ingredients, taste, cost, diet or lifestyle, availability, and health are all important factors to consider.
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So What’s The Difference
The most obvious discrepancy among non-dairy milks are the way they taste. They also feature very different nutrient profiles. If we are handing out superlatives, soy milk is highest in protein, coconut contains high amounts of fat and oat milk is high in carbs. Banana milk gets its natural sweetness from banana, and cashew milk boasts a ton of creaminess, but remains low in fat. To keep on top of the nuances of these beverages, check labels and ingredient lists on your favorite brand.
Popular Dairy Milk Substitutes And Considerations For Your Health
Its wonderful that we have so many milk substitutes. And non-dairy milk offers a lot of benefits! But there are a few problems to watch out for.
Other than soy milk, many of the other plant-based milks have a common issue. To save money, manufacturers often skimp on the base product and use thickeners to keep the result from being overly watery. Then, they add natural flavors, synthetic vitamins, and sugar.
When choosing milk substitutes, remember that not all products are created equal. Things like the nutrition profile, ingredients, environmental impact, added sugars, and best uses differ significantly between varieties, as you shall soon see.
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Pistachio Milk The New Milk On The Block
Choosing the perfect alt-milk to suit your health and fitness goals can be challenging. Here is an overview looking at the nutrition of the UKs top plant-based milks.
When it comes to nutrition, plant-based milk and dairy alternatives tend to differ in their composition from protein, sugar and fortified vitamins to additives and thickening agents.
Before you pick up a new plant milk at the supermarket or even a supermarket own-brand variant, try and find one that is fortified with vitamin B2, vitamin B12, vitamin D and calcium, especially if you are consuming it on a daily basis.
Most plant-based milk alternatives in the UK are fortified. However, it never hurts to check again. Heres an overview of the nutrition in different types of plant-based milk.
Csu Is Closing And Canceling All Operations Wednesday February 2 2022
All in-person, hybrid and remote classes and operations are closed or canceled for all Larimer County campuses. This closure is based on forecasts that include a period of below zero temperatures that may impact travel, public transportation, and other operations. The forecast is also calling for increasing snow as forecasts evolve. In addition, several local school districts have already closed for the day in anticipation of extreme cold and a relatively significant amount of snow, creating childcare challenges for employees and students. Read more on CSUs Safety page.
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