Indeed, the researchers found that only pea and soy milk had higher levels of magnesium, phosphorus, zinc and selenium than even cow's milk. Of these two, pea milk was the highest - with 50 per cent more phosphorus, zinc and selenium.
A: Soy milk comes out to be one of the healthiest vegan options that can replace cow's milk. This plant-based milk comes cruelty-free and can provide you with a rich, healthy taste.
Cow's milk is the best option for most people, as it is an important source of protein and calcium. Those trying to lose weight should switch to reduced-fat or skim milk. People who are lactose intolerant should choose lactose-free milk.
“Furthermore, plant-based milks can be low in calcium, iodine, and vitamin B12, nutrients that are normally found in cow's milk, so have a look at the label to see if they are fortified.” In addition, some plant-based alternatives, such as almond milk, may have a negative impact on the environment.
Plant-based milk offers a healthy alternative. Almond milk, for example, has a creamy texture that's similar to cow's milk and packs in healthy servings of vitamin E and calcium. Oat milk is very versatile and can be used for drinking or baking. It's also a good source of vitamin A and vitamin D.
Oat milk may cause side effects like gas and bloat. Additionally, it may also interact with medications used for diabetes and may cause the blood sugar levels to go too low.
Among the unhealthiest: Banana milk. Super high in sugar, carbs and calories, without very much fiber and protein. Outstanding flavor: Oat milk. Creamy texture, combined with a sweet, rich but mild taste give it the perfect flavor profile.
Soy Milk. Soy is the only milk alternative recognized by the Dietary Guidelines for Americans. Opt for unsweetened soy milk, and you'll reap the benefits of 7 grams of protein and 2 grams of fiber at 80 calories per cup.
Oat milk and almond milk are similar in terms of nutrition and contain roughly the same amount of calories in each serving. However, there are a few minor differences between the two beverages. For instance, almond milk is slightly higher in fat and calcium, whereas oat milk contains more carbohydrates and iron.
Almond milk - 26 calories
It's clear almond milk is the winner when it comes to the least calories and those looking for weight loss. This is because it is made from ground almonds and water, with research showing that it contains around 14% almonds only, with the rest water.
According to this guide, almond, hemp, and coconut milks may work for people with IBS. Just pay attention to your serving size. You may also want to try kefir. The fermentation process lowers lactose to a better level for those with IBS and lactose intolerance.
The best dairy milk for people with high cholesterol is fat-free or skim milk. Plant-based milks, such as soy milk, almond milk, or oat milk, are cholesterol-free alternatives to cow's milk.
For those who are actively seeking to manage their weight, Harris-Pincus says almond milk may be a better alternative milk choice because it's much lower in calories than oat milk.
Oat milk is a popular plant milk that is easy to make by blending oats and water together. While it is probably not the worst alternative you can drink, it's certainly not the best option. Oats are high in carbs and may raise your blood sugar levels and lead to inflammation.
Plant milks are typically lower in saturated fat and calories than cow's milk and provide some of the nutritional benefits of the whole plants themselves. Plant milks are also a good option for those who have milk allergies or lactose intolerance.
Common plant milks are almond milk, coconut milk, rice milk, and soy milk. Other plant milks include hemp milk, oat milk, pea milk, and peanut milk. Plant milks can be made from: Grains: barley, fonio, maize, millet, oat, rice, rye, sorghum, teff, triticale, spelt, wheat.
Lower in fat and calories
Compared to one cup of whole-fat cow's milk, most plant-based milks have 37% to 75% less fat. Many varieties of non-dairy milk, including almond, rice, coconut, hemp and cashew milk, are lower in calories than dairy milk.
As of now, what we do know is that soy milk is the least processed of all dairy-alternative milks, highest in protein, low in saturated fat, and widely available to consumers.
Almond milk is the most sold type of plant-based milk in the United States. Within the span of three months in 2021, almond milk accounted for a sales value of 344 million U.S. dollars. Almond milk blends with coconut and cashew generated an additional 19.6 million dollars in sales.
Skim milk / nonfat milk is the lowest-calorie milk you can get if you're choosing dairy. All of the fat has been removed, which lowers the calories, but the sugar content and protein content remain mostly the same.