Milk is great for breakfast, poured over cereal. It is perfect in dessert recipes. Nothing is a wonderful with milk as a thirst quencher. The milk you drink doesn’t have to be dairy-based, and more people today are realizing this everyday with the many varieties of non-dairy milk.
Cow’s milk boasts an impressive nutrient profile. It’s rich in high-quality protein and important vitamins and minerals, including calcium, phosphorus and B vitamins. In fact, 1 cup (240 ml) of whole milk provides 146 calories, 8 grams of fat, and 8 grams of protein and 13 grams of carbohydrates. However, cow’s milk is not a suitable option for everyone.
2–3% of children under the age of three are allergic to cow’s milk. This can cause a range of symptoms, including rashes, vomiting, diarrhea and severe anaphylaxis. Around 80% of kids outgrow this allergy by age 16. It’s helpful to know what the options are for non-dairy milk, and how they compare to one another.
1.
Almond Milk: Almond
milk is made from ground almonds and water. Almond milk is thinner in texture
than 2% cow’s milk, with a slightly nutty flavor. It is low in calories, with
approximately 40 calories per 8 ounce serving of unsweetened and unflavored
almond milk. There are approximately three grams of fat per eight ounce
serving, with zero grams of saturated fat.
2.
Coconut Milk: Coconut
milk is made from the meat of coconut and water. It has a sweet flavor and is a
favorite among many. Coconut milk is commonly confused with coconut water,
which is the healthy liquid found in a coconut. The nutritional makeup of
coconut milk can vary substantially.
Coconut milk can be average to very high in calories with
between approximately 90 and 550 calories per 8 ounce serving. You will find up
to approximately 57 grams of fat in a higher calorie coconut milk. On the
bright side, coconut milk does not contain cholesterol. Coconut milk has about
one to five grams of relatively high-quality protein per serving.
3.
Flax Milk: Cold-pressed
flaxseed oil is mixed with water to make flax milk. The texture of flax milk is
somewhere between that of skim cow’s milk and 1% cow’s milk. In comparison to
all non-dairy milks, flax milk ranks among the highest as having a flavor
similar to cow’s milk. The calories in an 8 ounce serving of unsweetened flax
milk can range from approximately 25-50, depending on the brand. Flax milk is
high in omega-3 fatty acids.
4.
Hazelnut Milk: Hazelnut
milk is made by blending raw hazelnuts with water. Hazelnut milk is smooth and
creamy with a hazelnut flavor. Hazelnut milk is considered by many to be one of
the tastiest non-dairy milks. Hazelnut milk has 110 calories per 8 ounce
serving. There are 18 grams of carbs in a serving of hazelnut milk, with 14
grams of sugars. Hazelnut milk has one gram of fiber and two grams of protein
per serving.
5.
Hemp Milk:
Hemp milk is made by blending hemp seeds and water. Hemp milk has a slightly
nutty flavor and a creamy texture. Hemp milk may be an acquired taste for many.
Hemp milk makes an excellent alternative for people with soy and nut allergies.
An eight ounce glass of hemp milk contains approximately 60 calories. One
serving contains five grams of fat. Hemp milk does not contain cholesterol. One
serving only provides two grams of protein and does not contain any fiber.
6.
Oat Milk: Popular
in Europe, oat milk is made by blending oat groats with filtered water. Groats
are hulled whole grains. Oat milk has a mild flavor with a hint of sweetness
and a creamy texture. Oat milk contains approximately 130 calories per 8 ounce
serving. Oat milk is high in fat and carbs with approximately 25 grams of each
per serving, with 19 grams of sugar per serving. There are 4 grams of protein.
7.
Rice Milk: Rice
milk is made from water and brown rice. Rice milk has a mild flavor and a thin
texture that is similar to skim milk. Along with soymilk and almond milk, rice
milk is a popular choice among consumers. An 8 ounce serving of rice milk has
approximately 120 calories and 2 grams of fat. There are approximately 25 carbs
in a serving of rice milk, with 0 grams of fiber and 1 gram of protein.
8.
Soymilk: Soymilk
is made from grinding dry soybeans with water. Soymilk may be an acquired
taste. The flavor and texture vary by brand and variety, but in general soymilk
has a slight soybean flavor and a creamy texture. An 8 ounce serving of soymilk
has 100 calories and 4 grams of fat. There are eight grams of carbs with six
grams of sugar in a serving of soymilk. Soymilk has a generous 7 grams of
protein. Controversy exists about the safety of soy. Critics say soy can
increase the risk of cancer whereas advocates claim soy can help reduce the
risk of cancer.
9.
Sunflower Milk: Sunflower
kernels are blended with water to make sunflower milk. Sunflower milk has a
rich texture and a sunflower seed taste. An 8 ounce serving of sunflower milk
contains approximately 70 calories and 4 grams of fat. Sunflower milk has nine
carbs per serving with seven grams of sugar. Sunflower milk does not provide a
significant amount of protein or fiber, with one gram of each in an eight ounce
serving.
10.
Whole Grain
Milk: Whole grain milk is made by combining various whole grains
and blending with water. Whole grains may include brown rice, barley, black
rice, millet, amaranth, and quinoa among others. The flavor and nutritional
value of whole grain milk varies based on the variety of whole grains used in
the recipe.
“About 58% of adults in the USA now consume non-dairy milk.” (@someveganfacts)[i]
[i] Sources used:
· “Skip
the Dairy: 10 Types & Brands of Non-Dairy Milk” by the Vegan Junction
·
“The 9 Best
Non-Dairy Substitutes for Milk” by Daisy Coyle
·
“10 Types
of Non-Dairy Milk” by Audrey Baker
I drink almond milk.
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