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 Wysłany: Śro 8:24, 13 Kwi 2011 Temat postu: jordans for women Non-Dairy Milk Nutrition Compari |
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Nutritionally speaking, should you switch out your soy, or ditch the dairy?
Soy is the original – and still most popular – dairy-less “milk” (or “beverage” to be more correct), but alternatives like rice [link widoczny dla zalogowanych], almond, hemp and oat moving their way up from the bottom shelves of health food stores to prime grocery real estate.
Most foods can fit into a healthy diet, but the best idea is to eat a wide variety of foods to ensure intake of many different nutrients. Rice milk and almond milk are less similar to cow's milk than soy or hemp milk. If rice or almond is a favourite, be sure to not rely on them for important nutrients like protein or calcium (unless fortified). No plant milks are suitable for use as infant formula.
Verdict: The best protein from a milkless beverage comes from unsweetened whole soy milk. Brands like Edensoy Unsweetened do not dilute their whole soybean and water mixture with sweeteners and thickeners, which boosts the protein content to up to 12 grams per cup.
Carbohydrates and Sugar
Cow’s milk has about 12 grams of carbohydrates, most of which (11 grams) come from the naturally-occurring milk sugar lactose.Most plant bevvies have sugar added to make them more appealing, and the result is an average of 8 grams carbohydrates and 6 grams sugar per cup.Rice milk is an exception. It is very high in carbohydrates (24 grams) and sugar (11 grams)
Read on
Is Soy Milk Right for You?
Dairy-Free Coffee Options
Lactose Intolerance
Protein
Dairy milk has 8 grams of protein per cupSwitching to soy or hemp milk won’t make much different (6-8 grams each)Rice and almond milk are low in protein (1-2 grams).
Dairy (cow’s) milk has set the nutritional standard for most current nutrition recommendations. Non-dairy milks came later and are usually fortified with vitamins and minerals to make them nutritionally more similar to cow’s milk. This does not mean plant beverages are less nutritious – it just means they contain a different set of nutrients. Scroll down to see how each measures up with respect to calories, fat, sugar, protein, vitamins and calcium.
All measures are based on a 1-cup serving and percentages refer to percent of the recommended daily value (DV) for that nutrient.
Key Nutrients for Vegetarians and Vegans: A Dairy to Non-Dairy Comparison
Verdict: Choose any “milk” you like [link widoczny dla zalogowanych], but don’t rely on the sugary rice milk. A balance of fat [link widoczny dla zalogowanych], protein and carbohydrates will balance the glycemic index (GI) and help avoid blood sugar fluctuations. Sweetened, flavoured beverages that taste like
Verdict: Stick with unsweetened or original flavour plant beverages to keep calories around the levels for cow’s milk. Lower-calorie or “light” beverages usually contain more water, artificial sweeteners and thickeners to compensate.
Verdict: Don’t be afraid of the healthy fats found in plant milks. Try hemp or soy milk for an omega-3 boost.
Summary:
Nutritional Comparison of Non-Dairy Milks
Fat
Cow’s milk contains about 5 grams of fat, most of which are saturated.Plant beverages are high in healthy unsaturated fatsSoy and hemp milks contain about 5 grams eachRice and almond have less (1-2 grams)
Calories
Partly-skimmed (2%) dairy milk has 130 calories per cup; on par with most brands of soy and hemp milks.Almond and rice milks have fewer calories, but are less concentrated in other nutrients too.
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