Why would someone choose to drink a non-dairy source of milk? Some people are allergic to milk while others have a deficiency of lactase, the enzyme that breaks down the carbohydrate lactose in milk. Still, others avoid eating animal products. Fortunately, there are a variety of alternative milks that are completely dairy-free. This means even vegans can enjoy drinking milk again. Still, it can be a challenge to choose among the many alternatives. How do the non-dairy milks compare nutritionally, and how can you choose the one that’s best for you?
Non-Dairy Milk Options
These days you have a dizzying array of alternative milks to choose from including soy milk, coconut milk, almond milk, rice milk, and hemp milk. Most mainstream supermarkets carry at least some of these options, and if you can’t find what you’re looking for, a health food store or natural food market probably carries it.
The most popular form of coconut milk is coconut milk sold in supermarkets is a coconut drink beverage sold by So Delicious. It contains organic coconut milk that’s diluted down with water and thickeners, which makes it lower in calories than traditional coconut milk.
Macronutrient Quantities in Alternative Milk
A cup of cow’s milk has 8 grams of protein per cup. Switch over to soy milk, and you’ll still get roughly the same amount of protein, but rice, coconut, hemp, and almond milk fall short in the protein department with only 1 to 2 grams of protein per serving.
A single cup of cow’s milk has 12 grams of carbs, mostly due to the lactose it contains. The carbohydrate content of alternative milk varies widely since each has variable amounts of added sugar. Most are lower in carbs than cow’s milk, but if you’re watching your carbs, avoid rice milk. Its carbohydrate count ranges from 22 to 25 grams per cup. Look for unsweetened soy, almond or coconut milk instead. They have only 1 to 2 grams of carbs per serving.
Whole cow’s milk has 8 grams of total fat, more than half of which is saturated fat, while skim milk has none. Soy milk, almond milk, and hemp milk have 5 grams of fat, most of which is the healthier unsaturated kind. Coconut milk has the same amount of fat but all of it is saturated. You can also buy low-fat soy milk that has about half the amount of fat as regular soy milk. Rice milk is low in fat with only 2.5 grams per cup, most of which is unsaturated.
In terms of calories, almond milk is the lowest. If you buy the unsweetened version, it has only 40 calories per cup, which is significantly less than skim cow’s milk at 90 calories per serving. Unsweetened coconut milk is also a caloric bargain with only 50 calories per serving.
Other Nutritional Facts about Non-Dairy Milk
Many people drink cow’s milk as a source of calcium and vitamin D. Alternative milks are not naturally high in these two nutrients, but most are fortified and many have respectable quantities of vitamin D and calcium. Read the label carefully to see exact amounts.
Cow’s milk is also a good source of vitamin B12, a vitamin available only in foods of animal origin. Fortunately, most alternative milk products are fortified with vitamin B12, but it’s important to check that by reading the label. If you don’t consume meat and dairy, you’re at high risk for a vitamin B12 deficiency unless you get it through fortified foods.
The Bottom Line?
Each type of non-dairy milk has its advantages and disadvantages. If you’re looking for a low-calorie, low-carb alternative milk, unsweetened almond and coconut milk are good choices. The disadvantage is they’re low in protein. Soy milk is the clear winner in the protein department. Overall, rice milk offers the fewest nutritional advantages since it’s high in carbohydrates and low in protein.
Choose non-dairy milk based at least partially on taste, but don’t forget to check out its nutritional profile. Enjoy the many options that are available to you if you don’t eat dairy.
References:
Calorie Count at About.com.
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