NEW ORLEANS (WGNO) — Almondmilk, soymilk, flaxmilk, even milk made from pea protein. The array of plant-based “milks” in the dairy case can be mind-boggling. These milk alternatives are giving old-fashioned cow’s milk some steep competition, but are they really more nutritious? Registered dietitian Molly Kimball has the details on benefits of each, along with her current plant-based favorites.
Top PLANT-BASED picks
Malk Almond Milk (original, unsweetened)
- 70 calories, 4.5 grams fat, 2 grams carbs, 2 grams fiber, 0 sugar, 4 grams protein
- Ingredients: filtered water, organic almonds, and Himalayan pink salt
Califia Farms Almond Milk (unsweetened)
- 35 calories, 3 grams fat, 1 gram carbs, <1 gram fiber, 0 sugar, 1 gram protein
- Ingredients: Almond Milk (Water, Almonds), Calcium, Sunflower Lecithin, Sea Salt, Natural Flavor, Guar Gum, Gellan Gum, Vitamins A + D3, Potassium Citrate.
Silk Soy Milk
- 80 calories, 4.5 grams fat, 4 grams carbs, 2 grams fiber, <1 gram sugar, 7 grams protein
- Ingredients: Organic Soymilk (Filtered Water, Organic Soybeans), Contains 2% or less of: Vitamin and Mineral Blend (Calcium, Vitamins A + D2, Riboflavin [B2], Vitamin B12), Sea Salt, Gellan Gum, Vitamin C To Protect Freshness, Natural Flavor.
Ripple Dairy Free Milk (unsweetened)
- Per cup: 80 calories, 4.5 grams fat, <1 gram carb, <1 gram fiber, 0 sugar, 8 grams protein
- Ingredients: Water, Pea Protein Blend (Water, Pea Protein), Sunflower Oil, contains less than 1% of Vitamins A, D2, Vitamin B12; DHA Algal Oil, Calcium, Potassium, Sunflower Lecithin, Sea Salt, Mixed Tocopherols (Vitamin E To Preserve Freshness), Natural Flavor, Guar Gum, Gellan Gum.
And the milk alternative that gets more hype than it deserves? OATMILK! High in carbs and sugars with minimal protein, it’s more like “carb water” than a milk alternative
COW’S MILK – for comparison
Per cup: 8 grams of protein with 12 grams of sugar (no added sugars; this is 12 grams of lactose, a naturally occurring milk sugar. Naturally rich in calcium, plus cow’s milk is fortified with vitamins A + D.
PLANT-BASED “MILK”
Plant-based milks vary widely in protein (0 to 10 grams per cup) and sugar (0 to 19 grams per cup). Vitamin and mineral content also varies widely.
Most plant-based milks are made from nuts, seeds, or grains that are mixed with water and other ingredients to create a milk-like beverage. Most of these milk alternatives contain thickeners and/or stabilizers such as gellan gum or guar gum. For most people, these ingredients don’t cause issue. For those who may be sensitive, however, brands like Malk and Three Trees are made without any added thickeners or stabilizers.
COMPARE LABELS FOR:
- Calories. Calories can range from 25 to 170 calories per cup.
- Protein. Compared to 8 grams protein in cow’s milk, many non-milk alternatives fall short with just as little as zero to one gram of protein.
- Calcium. Look for products fortified with at least 30% DV for calcium
- Vitamin D. look for products with at least 25% DV for Vitamin D
- Added sugar. Some non-milk alternatives can be filled with added sugars, so look for milks labeled as unsweetened, or naturally sweetened with low-calorie stevia or monkfruit.
THE BOTTOM LINE | The good news is that for those who wish – or need – to avoid cow’s milk for dietary, nutritional or environmental reasons, there is a milk alternative to suit nearly any taste preference, intolerance or sensitivity. The key is to check labels closely to find the milk alternative that has the majority of the nutrients you’re looking for, without the stuff that you don’t want.
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Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more of Molly’s articles + TV segments at www.mollykimball.com and sign up for Eat Fit Wellness Bites weekly newsletter, here. To schedule a nutrition consult with Molly’s Lifestyle Nutrition team, email nutrition@ochsner.org.
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