Almonds milk
- Dietitian.Lauren Hmede
- Aug 1, 2019
- 3 min read
Presented with an ever-growing range of plant-based milk alternatives to cow’s milk, including: almond, coconut, hemp, oat, rice or soy milk, which one is nutritionally superior?Here’s what I found, but first let’s take a look at cow’s milk for comparison’s sake:
COW’S MILK
One cup of cow’s milk contains approximately:
150 calories
12 grams of carbohydrates—In the case of cow’s milk, these carbs are lactose, or milk sugar, which is hard to digest for anyone lacking sufficient milk-digesting enzymes or lactase).
8 grams fat
8 grams protein—Whey protein powders are derived from a type of protein found in cow’s milk. Cow’s milk also contains the protein casein, which is a common allergen for many babies, children and some adults.
While it is a source of calcium, it is not easily digestible for many people, which means it may not be absorbed. After all, you can only absorb what you have first digested.
Many people have ethical concerns regarding some dairy farming practices.
ALMOND MILK
One cup of almond milk contains approximately (there are, of course, variations between brands):
30 to 60 calories
1 gram of carbohydrates (sweetened varieties have higher amounts)
3 grams fat
1 gram protein
Almond milk is vegan, so naturally it is lactose-free for those who are lactose intolerant.
It is a source of calcium, magnesium, vitamins A and E, and many other nutrients.
Of course, you should avoid drinking almond milk if you have a nut allergy.
Additionally, avoid brands that include the food additive carrageenan as it is highly inflammatory and can cause pain, inflammation or digestive problems in some people.
COCONUT MILK
Not the same as the coconut cream and coconut water found in cans, coconut milk is usually more diluted than the canned coconut cream often referred to as coconut milk.
One cup of coconut milk, or coconut beverage as it is also called, contains approximately:
50 calories
2 grams carbohydrates (sweetened varieties have more)
5 grams fat
0 grams protein
Coconut milk doesn’t typically have a lot of nutrients naturally present, but some may be added to beverages during their manufacture.
It contains medium-chain triglycerides which have been linked to weight loss.
Few people have allergies to coconut milk, making it a good option for those with allergies. Some manufacturers add carrageenan and these products are best avoided.
HEMP MILK
As the name suggests, hemp milk is made from hemp and is therefore vegan and lactose-free.
Contrary to popular belief, it doesn’t make people “high.” One cup of hemp milk contains:
110 calories
6 grams carbohydrates (sweetened varieties have more)
7 grams fat (only 1 gram of saturated fat)
5 grams protein
It is a good source of iron and often contains added calcium.
It is naturally high in protein, making it a good choice for those who want muscle-building and blood-sugar-balancing protein in their milk substitute.
Few people have allergies to hemp milk.
OAT MILK
Naturally vegan and lactose-free, one cup of oat milk contains:
120 calories
16 grams carbohydrates
5 grams fat
3 grams protein
It is frequently fortified with vitamins A, B2, B12, D, calcium, potassium.
Oats naturally contain beta glucans which has been found to boost heart health.
While oats don’t contain gluten, they are frequently contaminated with wheat, so if you’re allergic or sensitive to gluten, you’ll want to ensure the oat milk you select is certified gluten-free.
SOY MILK
One cup of soy milk contains approximately (again, there may be variations between brands):
80 to 100 calories
4 grams of carbohydrates (sweetened options have higher amounts)
4 grams fat
7 grams protein
It is naturally lactose-free and a good source of vitamins A and B12, calcium, potassium and isoflavones. Soy is also a source of the nutrient coenzyme Q10.
Low levels of this critical nutrient have been linked with lung conditions like asthma and chronic obstructive pulmonary disease. It contains around the same amount of protein as cow’s milk.
Soy is frequently genetically-modified so it is best to choose soy milk that is certified GMO-free if you’re drinking it. It is a common allergen and is best avoided by those with common allergies.
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