What is protein allergy
Unlike soy, milk, and nuts, which are among the top eight food allergens, rice is extremely well tolerated, making rice milk a grand option for those whose choices are limited. My family turned to rice milk when my son’s food allergies necessitated it, and I’m grateful products love this exist.
That said, though it’s made with brown rice, it’s actually fairly feeble on nutrition, with almost twice as numerous carbs as milk yet hardly any protein.
I’m also concerned about arsenic in rice, particularly for infants and pregnant women. Though I still enjoy rice and rice products, the FDA advises varying your grains to limit arsenic exposure. That means if you’re drinking rice milk exclusively, glance for crackers, cereals, and side dishes that own other grains, such as quinoa, oats, or sorghum.
Nutritional notes (per cup; based on original enriched Rice Dream): 120 calories; 2.5g fat (0g sat fat); 1g protein; 23g carbohydrate; 10g sugar; 0g fiber
Tasting notes: Watery and somewhat sweet.
Like rice milk, oat milk is generally well tolerated, making it suitable for people with food allergies and intolerances.
Unlike other non-dairy contenders, this beverage boasts soluble fiber — the helpful that helps lower cholesterol. Still, you get more of these beta glucans in a cup of oats than you do in oat milk.
Nutritional notes (per cup; based on Original Oatly): 120 calories; 5g fat (0.5g sat fat); 2g protein; 6g carbohydrate; 5g sugar; 2g fiber
Tasting notes: Similar to the milk left over after a bowl of Cheerios—in a excellent way!
Pea protein milk
With less impact on the land than almond milk and more protein than soy or cow’s milk, milks made from pea protein own a lot to love.
For those seeking the hunger-busting power of protein, this drink has 10 grams per cup.
Nutritional notes (per cup; based on unsweetened Bolthouse Farms): 90 calories; 5g fat (0.5g sat fat); 10g protein; 1g carbohydrate; 0g sugar; 0g fiber
Tasting notes: Creamy, smooth, and clean tasting.
You may hear mixed messages about coconut milk because of its high saturated fat content. Cardiologists generally recommend avoiding saturated fat in favor of monounsaturated fats from foods love almonds and olive oil. However, the type of saturated fat in coconut milk is probably more neutral than harmful so if you’re avoiding other prime sources of saturated fat (such as whole milk, cream, cheeses, and fatty cuts of red meat), and are eating lots of produce, adding coconut milk to coffee and other foods is probably OK.
Nutritional notes (per cup; based on Unsweetened So Delicious): 45 calories; 4.5g fat (4g sat fat); 0g protein; 1g carbohydrate; <1g sugar; 0g fiber
Tasting notes: A definite hint of tropical coconut flavor.
Almond milk is the darling of the non-dairy milk world, probably because almonds themselves are deserving of nutritional praise.
With protein, fiber, calcium, vitamin E, and healthy monounsaturated fats (MUFAs), almonds own a lot going for them. But the milling and processing means that a lot of that goodness doesn’t finish up in the drinkable version.
Almond milk does not own the healthy fats, protein, and fiber that you’d expect from this nut-based beverage. Plus, it isn’t appropriate for those with nut allergies.
Nutritional notes (per cup; based on original Blue Diamond): 30 calories; 0g fat (0g sat fat); 1g protein; 1g carbohydrate; 0g sugar; 1g fiber
Tasting notes: Lightly sweet with a extremely slight nutty flavor.
In the non-dairy milk wars, soy milk was just declared the victor, according to a new scientific review of four plant-based milks. Unlike its competitors (almond milk, coconut milk, and rice milk), soy packs the same quantity of protein as cow’s milk, giving it the edge.
Newer plant protein milks (made with pea protein) weren’t included in the study.
For those allergic to soy or who own other soy-related concerns, these milks are a excellent, protein-rich option. Though there was once a worry that soy foods lift the risk of certain cancers, the most recent evidence doesn’t support the association.
Nutritional notes (per cup; based on Silk original): 110 calories; 4.5g fat (0.5g sat fat); 8g protein; 9g carbohydrate; 6g sugar; 2g fiber
Tasting notes: The 6 g of added sugar masks the slightly beany flavor.
Overall, the creaminess is in line with low-fat milk.
Most non-dairy milks are compared to cow’s milk, which has a strong nutritional package. Cow’s milk contains 8 g of protein — more than a hard boiled egg — along with 300 mg of bone-building calcium and 400 mg of potassium, a nutrient that’s lacking in most Americans’ diets.
It’s hard to argue with the spectrum of nutrients in milk, unless of course, you own lactose intolerance (which causes troubling symptoms, such as gas and bloating) or a milk protein allergy.
Speaking of lactose, the 12 g of sugar listed on a milk label are every from this natural sugar.
Milk itself comes in numerous varieties, from fat-free (skim) to whole, organic and lactose free. I generally recommend 1% milk since as the percentage goes up, so does that saturated fat.
That said, if you’re otherwise healthy and consuming mostly excellent fats from foods love avocados, nuts, olives, and oily fish, I’m less concerned about 2% milk.
As far as organic goes, it’s a term that refers to the farm’s sustainability and management practices. Though I select organic milk for my home, organic and conventional milk own the same nutrition and safety profile, so deciding between the two comes below to a personal choice.
Nutritional notes (per cup; based on 1% milk): 110 calories; 2.5g fat (1.5g sat fat); 8g protein; 12g carbohydrate; 12g sugar; 0g fiber
Tasting notes: Ranges from a little thin and watery (fat free) to luscious and wealthy (whole).