Although the almond milk latte is delightful, a new study published in the Journal of Food Science and Technology reveals that it also has some disadvantages. When researchers evaluated the nutritional characteristics of four popular “alternative” milks, they discovered that soy milk came out on topwhile almond, rice, and coconut “milks” all lacked vital elements.
Soy or almond milk: which is better for you?
Both are relatively healthy choices for any omnivorous or plant-based diet. Soy milk has a few more calories, but it also has a lot more protein and antioxidants. Although some people prefer the taste of almond milk, soy milk has a much creamier and richer texture.
What is the healthiest milk?
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 eat soy or almonds?
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.
Is coconut milk a better alternative to ordinary milk?
When it comes to coconut milk vs. milk, coconut milk is deficient in nutrients. Many types of coconut milk contain calcium, vitamin A, vitamin B12, and vitamin D, but they are all fortified. Because there is no standard process for fortifying with these nutrients or the amount at which they are added, each brand of coconut milk may have a different nutrient mix. While real dairy milk is fortified with vitamins A and D, each 8-ounce glass contains nine vital elements.
While the low calorie count of coconut milk may appeal to some, more than half of those calories come from fat, the majority of which is saturated fat. It has higher saturated fat (2%), often includes added sugar, and has less than one gram of protein per serving than reduced fat milk. These data may make you wonder, “Is coconut milk dangerous for you?” It’s crucial to assess your nutritional needs, read labels, and weigh the pros and cons before picking which beverage to consume.
One significant difference between coconut milk and dairy milk is the amount of protein in each beverage. When compared to coconut milk, all forms of genuine milk, including fat-free, flavored, and organic milk, deliver more than eight times the amount of naturally occurring, high-quality protein in each serving. Protein is essential because it aids in the development of lean muscle, and having enough at each meal can help you and your children feel full and content.
The American Dietary Guidelines advocate reducing added sugar in your diet, which is an important factor to consider when selecting a beverage. Many coconut milk types, like many other milk replacements including flavored and unsweetened almond and soy milk have additional sugar. The presence of cane sugar or cane juice in the ingredient list implies that sugar has been added to the beverage. Real milk does not include added sugar; instead, it contains lactose, a naturally occurring sugar.
Is coconut milk an excellent way to lose weight?
Healthy fats called medium-chain triglycerides can be found in coconut milk and cream (MCTs). Several studies have showed that ingesting MCTs helps people lose weight by suppressing their appetite and raising their energy levels.
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 it healthy to drink almond and coconut milk?
Aside from being a wonderful dairy substitute, almond and coconut milk have a long list of advantages. Almond milk is cholesterol-free, and the lipids in it are heart-healthy. Almond milk is also abundant in Vitamin E, an antioxidant that protects the body from free radical damage. In addition, fortified almond milk has 50 percent more calcium than dairy milk, and it is believed to aid in weight loss.
Coconut milk is good for gut health because it nourishes the intestinal lining. It also contains acid, which is helpful for energy, as well as electrolytes, which assist your body replenish itself.
Now that you know how these two “milks” differ, you won’t have to waste time in the grocery store deciding between almond and coconut milk. Both are excellent dairy substitutes that provide several health advantages and nutrients. They will be beneficial additions to your diet.
Can I drink coconut milk on a daily basis?
Coconut milk, however, has some drawbacks. Because the American Heart Association suggests that you limit saturated fat to 5 to 6% of your daily calories, keep in mind that coconut milk is heavy in fat and one cup of coconut milk may easily consume the majority of your daily quota.
So keep track of your entire intake to ensure you continue to receive the advantages of coconut milk and remember that saturated fat number. Furthermore, drinking too much coconut milk might cause gastrointestinal irritation, so if you must drink coconut milk every day, do so in moderation.
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.