Some Non-dairy Alternatives...

Guest post by Catherine Von Hatten

 

Yesterday, I did a post about diary milk.  Here are some other alternatives...

Soy Milk

The Basics

A popular milk alternative, traditional soy milk is made from pressed, mature soy beans mixed with water. It comes in many flavors—vanilla or chocolate, for example—that can be mixed in coffee, smoothies, or just plain. Flavored varieties  usually have some sugar or sweetener to mask the slightly bitter taste of the unsweetened soy milk. Soy is the most common “milk” choice for individuals who are lactose-intolerant, follow a vegan or vegetarian diet that doesn’t include dairy, or have an allergy to cow’s and other mammalian milks.

The Pros

Soy milk is naturally low in saturated fat, and because it’s plant-based, it’s cholesterol free. It also offers up some nutrients that cow’s milk does not, including heart-healthy omega-3 fats. Soy milk is rich in soy protein which may reduce the risk of heart disease, according to the FDA. It provides Vitamin A (10% DV), Iron (1% DV), Riboflavin (B2; 20% DV), and Magnesium (9% DV).

The Cons

On the flip side, most brands of soy milk contain a few less grams of protein than cow’s milk (and flavored soy milks typically contain even less protein than plain). Soy milk contains some natural calcium, but not nearly as much as cow’s milk. However, most manufacturers fortify their soy milk products with calcium, vitamin D and other nutrients found in cow’s milk so they end up having a very similar nutritional profile.

Some studies have shown that soy protein can interfere with mineral absorption. Additionally, the controversy continues regarding the effects of soy on women’s hormone health.

Nutritional Facts

Soy Milk  (1 cup)

Calories: 100

Total fat: 4 g (.5 g sat fat)

Carbs: 8 g

Dietary fiber: 1 g

Sugars: 6 g

Protein: 7 g

Calcium: 300 mg (25% DV)

Potassium: 498 mg (14% DV)

Almond Milk

The Basics

Almond milk is made from finely ground almonds mixed with water and sometimes sugar (some brands make both “sweetened” and “unsweetened” varieties). Like soy and rice milk, almond milk is mostly water by weight. Many people prefer its mild, nutty taste and think it’s less chalky than other plant-based milks. Almond milk is a popular choice for individuals with milk and/or soy allergies, people who are lactose-intolerant, and vegetarians and vegans.

The Pros

Almond milk is a natural calcium source, providing 20%-30% of the daily recommended value. It’s also low in calories and saturated fat. It’s a natural source of vitamin E – a fat-soluble vitamin that acts as an antioxidant to fight cell damage – providing half the daily recommended value. Almond milk provides Vitamin A (10% DV); Iron (2% DV); Vitamin D (25% DV); Vitamin E (50% DV); Magnesium (4% DV).

The Cons

Almond milk has a thin consistency that some people find takes some getting used to. Though it is a heart-healthy choice, almond milk contains only one gram of protein per cup, which is significantly less than cow or soy milk. Most brands are fortified with calcium and vitamin D, but you’ll need to check the nutrition facts panel to be sure.

Nutritional Facts

Almond (1 cup)

Calories: 60

Total fat: 2.5 g (0 g sat fat)

Carbs: 8 g

Dietary fiber: 1 g

Protein: 1 g

Calcium: 180 mg (20% DV)

Rice Milk

The Basics

This dairy-free beverage made from ground rice isn’t as thick as cow’s milk. It comes in plain or vanilla flavors. Like almond milk, it’s typically packaged in aseptic boxes and found on store shelves, but a few brands also make refrigerated products. Rice allergies are extremely rare, so rice milk is a fine choice for individuals who are allergic to other types of milk. It’s also another option for people who are lactose-intolerant and vegetarian or vegan.

The Pros

It’s good for dieters. Rice milk has no saturated fat and 1-2 grams of heart-healthy unsaturated fat per cup

The Cons

There are a few downsides. Rice milk is low in protein, containing only one gram per eight-ounce serving. It can also taste a little watery or chalky on its own, but some people prefer the taste. Look for brands that are fortified with calcium and vitamin

D. Rice milk – like the grain – is a carbohydrate, with twice as many carbs per cup as cow’s milk. (Cow’s milk is considered protein.) Rice milk is also considered a high-Glycemic Index food, and lacks the vitamin A that full-fat cow's milk and other milk alternatives contain.

Nutrition Facts:

Rice (1 cup)

Calories: 120

Total fat: 2 g (0.1 g sat fat)

Cholesterol: 0 mg

Carbs: 24.8 g

Protein: 0.4 g

Hemp Milk

The Basics

This trendy milk option is perfectly legal – and might be one of the healthiest dairy-free alternatives. It’s made from hemp plant seeds, which don’t contain THC (tetrahydrocannabinol), the psychoactive ingredient found in marijuana.

The Pros

Hemp milk is healthy, packed with more bone-building calcium and phosphorous than cow’s milk – over 40% of the daily value for each. It matches cow’s milk protein content with 6-8 grams per cup. Plus, it’s free of saturated fat and has fiber to aid your digestive system. Hemp milk also has alpha linoleic acid, which is one of the omega-3 fatty acids you find in flax seeds. It provides a significant amount of iron (20% DV).

The Cons

Hemp milk is thicker and tastes nuttier than soy or rice milks, so it may not appeal to everyone.

Nutritional Facts

Hemp (1 cup)

Calories: 110

Total fat: 7 g (0.7 g sat fat)

Carbs: 7 g

Dietary fiber: 1 g

Protein: 5 g

Calcium: 20 mg (2% DV)

Oat Milk

The Basics

This non-dairy alternative is made from ground up oat groats (the broken-up hulled grain). It has a mild, nutty flavor. Oat milk is free of saturated fats and high in fiber, folic acid, Vitamin E, and phytochemicals.

The Pros

If you dislike nutty-tasting milk, oat milk's oaty flavor might be for you. Since oat milk is free of saturated fats, it is good for those watching their cholesterol levels. Folic acid, Vitamin E, and its phytochemicals have been shown to help prevent heart disease, stroke, and some types of cancer.  It is free of lactose.

The Cons

It’s higher in carbohydrates than cow’s milk and has half the protein of skim cow’s milk. Oat milk is also a waist-watcher “gotcha,” because it has about 30 calories more per cup than cow’s milk. Some people dislike its grainy consistency. Oat milk is not gluten free and contains less protein than cow's milk. Many non-fortified versions contain as little as 7mg of calcium per 250ml.

Nutritional Facts

Oat milk (1 cup)

Calories: 130

Total fat: 2.5 g (0 g sat fat)

Cholesterol: 0 mg

Carbs: 24 g

Dietary fiber: 2 g

Sugars: 19 g

Protein: 4 g

Coconut Milk

The Basics

The meat and juice from coconuts are combined to make this rich, creamy milk that’s a staple in Indian and Thai cuisine. It’s good in oatmeal and smoothies too. Because of its strong, sweet flavor, a little goes a long way.

The Pros

Coconut milk has generous amounts of phosphorous, potassium and fiber (5 grams per cup).

The Cons

One cup has 552 calories, compared with just 80 calories for skim cow’s milk. If you plan to cook with coconut milk, choose the light variety. It’s also lower in calcium (38 mg per cup, compared with cow milk’s 276 mg) and has less than 5.5 grams of protein.

Nutritional Facts

Coconut Milk (1 cup)

Calories: 552

Total fat: 57 g (51 g sat fat)

Cholesterol: 0 mg

Carbs: 13 g

Dietary fiber: 5 g

Sugars: 8 g

Protein: 5 g