Because November is Vegan Awareness Month, it’s a good time to talk about the milk substitutes available in the dining halls. A person may seek a dairy milk alternative for a variety of reasons, including veganism, lactose intolerance, and potential health issues (antibiotics, pesticides, and hormones).
Cow’s milk has an amazing nutrient profile from a nutritional standpoint. It’s high in protein, has a good balance of key minerals like calcium, magnesium, potassium, riboflavin, folate, and vitamin B12, and is vitamin D fortified (the sunshine vitamin). What milk alternative(s) compares or comes closest to the nutritional content of dairy? Soy and almond are the two most popular choices, and both are accessible at North and South Dining Halls.
For instance, a cup of low-fat dairy milk contains about 100 calories and 8 grams of protein. Soy milk comes the closest, with 95 calories and 7 to 12 grams of protein per cup. Almond milk has the fewest calories (30 to 50), as well as the least protein (1 gram per cup). Isoflavones, a type of phytonutrient found in soy milk, have been shown to have cancer-fighting qualities. Soy milk is high in polyunsaturated fat, which is good for your heart. Almond milk, on the other hand, is high in monounsaturated fats and vitamins A and E, which are good for your heart. Calories are the lowest, as mentioned above, but with fewer calories comes fewer nutrients. “It is fairly evident that nutritionally, soy milk is the greatest choice for replacing cow’s milk in the human diet,” according to a recent research published in the Journal of Food Science and Technology. They do admit, however, that almond milk is more popular than soy milk in terms of flavor.
It all boils down to personal preference and balance in the end. Calcium and vitamin D are routinely added to both milks. They’re both sweetened and unsweetened, and while they don’t have quite the nutritional punch that cow’s milk has, they can be excellent substitutes if you read labels and seek out other foods to make up for the nutrients you’re missing.
Which milk is the most nutritious?
Hemp milk is prepared from crushed, soaked hemp seeds that are free of the psychotropic ingredient found in Cannabis sativa plants.
Protein and omega-3 and omega-6 unsaturated fats are abundant in the seeds. As a result, hemp milk has a somewhat higher concentration of these nutrients than other plant milks.
Although hemp milk is almost carb-free, some brands include sweets, which raise the carb count. Make sure to read the ingredient label and get hemp or any other plant milk that hasn’t been sweetened.
On the ingredient label, sugar may be described as brown rice syrup, evaporated cane juice, or cane sugar.
The seeds of the Cannabis sativa plant are used to make hemp milk. While the drink isn’t psychotropic, it does include more healthful fats and protein than other plant milks.
Is it preferable to drink almond or soy milk if you’re trying to lose weight?
Almond milk has fewer calories per cup than soy milk (60 vs. 80 kcal), therefore if you’re seeking for a low-calorie alternative, almond milk comes out on top. Soy milk has a low carb content, making it a better choice for low-carb diets than almond milk, which has a greater carb content.
Is soy milk the healthiest milk on the market?
Cow’s milk is still the best complete and balanced supply of protein, fat, and carbs, according to the study. In terms of total nutrient balance, soy milk, a popular alternative for more than four decades, was determined to be the most comparable to cow’s milk. It also has the most protein of any of the alternative milks tested, ranging from 7 to 12 grams (and 95 calories) per 8-ounce cup.
What are some of the drawbacks of soy milk?
Because of the added sugar, some forms of soy milk have a significant nutritional disadvantage. Added sugars increase your calorie intake without adding nutritious value to your diet, and they can raise your risk of heart disease and type 2 diabetes.
Which milk is the most effective for weight loss?
For most people, cow’s milk is the ideal option because it provides a good source of protein and calcium.
Switch to reduced-fat or skim milk if you’re attempting to lose weight.
Lactose intolerant people should choose lactose-free milk.
Soy milk is recommended for those who have a cow’s milk protein allergy or who eat a vegan or plant-based diet because it contains the majority of the nutrients found in cow’s milk.
Calcium and vitamin D are essential in all types of milk, so pick calcium- and vitamin D-fortified versions whenever possible.
Why Lite n’ Easy?
Ashleigh Jones is a Registered Dietitian with over 10 years of experience in hospitals, corporate health, private practice, and the food sector. She is a published researcher who has worked in a variety of fields, including genetics, multiple sclerosis, and sports nutrition. Ashleigh is an expert in endocrine problems, having a special focus in weight loss, pituitary and thyroid disorders, and diabetes management. Ashleigh is passionate about encouraging healthy habits, particularly among busy people, and she provides simple and long-term nutrition solutions.
Is soy milk beneficial to weight loss?
Weight-loss benefits: The most obvious benefit of soy milk over cow’s milk in terms of weight loss is the lower calorie and sugar content. Soy fat is helpful for weight-watchers, unlike milk fat, which is extremely saturated and prone to forming deposits.
Is it true that soy milk causes weight gain?
Soy milk is prepared by soaking soybeans in water, grinding them up, then straining them. This milk’s fiber and soy protein may reduce your risk of high cholesterol and heart disease. While soy milk isn’t very calorie-dense, eating too many calories from any source might lead to weight gain.
In comparison to cow’s milk and soy milk, almond milk is low in calories and protein. When switching from cow’s milk to almond milk, consumers need supplement their diet with additional calories, protein, and vitamins.
Carrageenan is used as a thickening in nonfat meals and dairy substitutes, such as almond milk, by some manufacturers. Carrageenan has a number of negative side effects, the most prevalent of which are digestive problems, ulcers, and inflammation.
Make almond milk at home to avoid additives in almond milk. People can find a variety of nut milk recipes online, including those from trained dieticians.
Some people are allergic to almonds, similar to how the protein in cow’s milk causes allergic responses, and should avoid drinking almond milk.
Despite the fact that soy milk contains protein, some varieties lack methionine, a necessary amino acid, due to the manufacturing method. This amino acid may need to be obtained from other sources in the diet.
Soy milk may be a poor alternative for cow’s milk if a person does not acquire enough extra methionine, calcium, or vitamin D.
Some people may be allergic to soybeans and should avoid soy milk, just as they should avoid almond milk.
Antinutrients are chemicals found in soy milk that some people call antinutrients. These natural antinutrients can disrupt protein and carbohydrate digestion and limit the body’s ability to absorb critical nutrients.
Soybeans’ nutritional value may be improved by several production procedures that reduce the level of antinutrients. These procedures necessitate additional labor, time, and money.
Is it healthier to drink soy or oat milk?
Protein content in oat milk ranges from one to three grams per serving, while soy milk contains seven to eight grams. Soy milk is frequently fortified with additional nutrients, but oat milk is not. Jones still advises comparing calcium, vitamin D, and B12 quantities, as well as sugar content, on soy milk nutrition labels. “Because silk is so widely available,” Jones explains, “it’s a smart bet.”