- Non-dairy milks such as soy, almond, and oat milk are becoming more popular, with sales increasing by 62 percent between 2012 and 2018.
- However, with so many options currently available in the dairy section, it’s difficult to know which one to choose.
- Based on protein, calories, fat, and vitamins, a trained dietitian told us which milks are healthier for you.
Rice milk, coconut milk, and almond milk are all low in protein, according to Groetch. So, if you’re seeking for a vegetarian or plant-based protein source, these aren’t really viable options.
Marion Groetch is a registered dietitian, according to the narrator. She’ll help us filter through all of these different non-dairy milks today and tell us which ones are healthier for us.
The market for non-dairy milks has risen in recent years, which is excellent for the 65 percent of adults who are lactose intolerant. However, with over a dozen variants now cluttering the dairy aisle, it’s difficult to know which one to choose. It all boils down to what you’re searching for, according to Groetch.
Groetch: So, if you want to get the closest to cow’s milk, I’d recommend soy milk simply because it contains more protein. It has roughly seven grams of protein per cup, compared to eight grams in cow’s milk, while oat milk is in the middle. Oat milk has about four grams of protein per cup. Soy is high in protein since it is derived from a bean, whereas oat is derived from a grain and contains less protein. Soy milk also has a more complete protein profile. Almond milk might be a smart alternative if you’re trying to save calories. So rice milk is higher in calories or has the most calories, followed by oat, soy, coconut, and almond milk, which has the fewest calories.
However, if you’re attempting to cut down on your fat intake, you might want to avoid coconut milk.
Groetch: So soy includes roughly four grams of fat per cup, and while these are healthier fats than the fats found in 2 percent milk, the amount of fat is comparable. Approximately three grams of oat milk It is determined by the brand. Coconut milk is slightly more expensive. It contains approximately six grams of fat. Coconut milk does not appear to be beneficial to me. Although we now know that saturated fat in coconut is probably not as harmful to cardiovascular health as we formerly assumed, I believe the jury is still out, and I wouldn’t consume a lot of saturated fats from coconut products at this time.
But there’s more to consider than protein, calories, and fat when deciding which milk to buy. Narrator:
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.
What makes rice milk different from almond milk?
Almond milk is prepared by combining finely powdered almonds with water and straining off the skins and sediment. About 60-90 calories, 2-3 grams of unsaturated fat, and 1 gram of protein are included in eight ounces. It has less carbs than rice milk, with only roughly 8 grams in the unsweetened version.
Is rice milk beneficial to your health?
Rice milk is a non-dairy milk substitute that has enough of vitamins A, B12, and D. It’s also a good source of calcium, as well as being low in fat and protein.
Is rice milk calorie-richer than almond milk?
- Nutrition Digest: The Negative Effects of Soybean Consumption, American Nutrition Association
- Questions and Answers from the US Food and Drug Administration: Rice and Rice Products Containing Arsenic
- The Role of Carrageenan and Carboxymethylcellulose in the Development of Intestinal Inflammation, Frontiers in Pediatrics
- Plant-Based Milk Alternatives: An Emerging Segment of Functional Beverages: A Review, Journal of Food Science and Technology
- Appendix 2 of the USDA Dietary Guidelines for Americans, 2015-2020: Estimated Calorie Needs per Day, by Age, Sex, and Level of Physical Activity
- Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, USDA Dietary Guidelines for Americans, 2015-2020: Appendix 7.
- Optimizing Bone Health in Children and Adolescents, American Academy of Pediatrics
- NonMilk Cow’s Beverage Consumption and Serum Vitamin D Levels in Early Childhood, CMJA
- Almond Milk, Unsweetened, Shelf Stable, USDA National Nutrient Database
- Evaluation of Steam Pasteurization in Controlling Salmonella Serotype Enteritidis on Raw Almond Surfaces, Applied Microbiology
- How Do Plant-Based Alternatives Fare Nutritionally Compared to Cow’s Milk? Journal of Food Science and Technology: How Well Do Plant-Based Alternatives Fare Nutritionally Compared to Cow’s Milk?
- RICE DREAMTM Enriched Chocolate Rice Milk RICE DREAMTM Enriched Chocolate Rice Milk RICE DREAMTM Enriched Chocolate Rice Milk RICE DREAMTM Enriched Chocolate Rice
- FCRN: How Do Plant-Based Alternatives Compare to Cow’s Milk Nutritionally?
- Should I Focus on Grams, Calories, or Percentages to Track How Much Fat I Eat Each Day? Mayo Clinic: Should I Focus on Grams, Calories, or Percentages to Track How Much Fat I Eat Each Day?
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.
It is nutritious
Although almond milk does not compare to cow’s milk in terms of nutrition, enhanced products get close.
They usually contain extra vitamin D, calcium, and protein, making them nutritionally comparable to ordinary milk.
Almond milk, on the other hand, is naturally high in various vitamins and minerals, particularly vitamin E.
The table below compares the amounts of a few nutrients, vitamins, and minerals found in a cup of enriched commercial almond milk versus a cup of low-fat cow’s milk, as well as some daily values (DV) (2, 3).
Is rice milk beneficial to weight loss?
It may be lighter than cow’s milk, but it contains more carbs than the latter. It lacks the calcium and protein content of cow’s milk. As a result, most commercially available rice milk brands include calcium and protein, as well as vitamin B12, vitamin D, and iron. Rice milk is lower in calories, thus it may be beneficial to persons who are trying to reduce weight.
Is it possible to make rice milk at home?
Yes! Rice milk may be made at home without the use of preservatives or sugar, making it an instantly healthier alternative. Although it may not have a longer shelf life, it will undoubtedly benefit those who want to eat largely home-cooked meals. It’s simple and affordable to create; the only disadvantage is that it may be lacking in nutrients.
Which milk is the most protein-rich?
Dry milk has the largest protein level 26.32g protein per 100g serving for whole dry milk and 36.16g protein per 100g serving for nonfat dry milk but when you rehydrate the concentrated dry milk with water, the protein amount drops.
Is there a difference between rice milk and ordinary milk?
Rice milk, unlike cow’s milk, contains very little protein and calcium while having a larger carbohydrate content, which may make it unsuitable for diabetics. It is, nevertheless, a safe alternative for those with nut or soy allergies, as well as for those who demand a lot of energy, such as sports.
Is rice milk fattening?
In comparison to all other options, rice milk has the least amount of fat. Rice milk contains only 1 gram of fat per cup, all of which is unsaturated. Rice milk is also cholesterol-free, making it ideal for persons who follow a low-fat, low-cholesterol diet.