There are so many varieties of milk these days. I cannot lie, it IS a little confusing. It almost seems like anything in your kitchen can be turned into milk. Like, What’s next? Avocado milk? Anyways, milk alternatives definitely have their advantages when compared to cow milk. But, why should you choose almond milk over soy milk? or soy milk over coconut milk? Unfortunately I cannot answer that question for you, but I did do some research to come up with some quick facts on some of the more popular milk varieties: Including, soy milk, almond milk, rice milk, and coconut milk. Hopefully after reading this, you’ll have a better idea as to which milk is for you.
Here are a couple overall advantages of buying any of these milks over cow milk.
Milk alternatives are recommended for people with casein allergies, lactose intolerance, diabetes or heart diseases, and vegans!
Also, Look for unsweetened varieties. Milk labeled as “Plain” can often contain 6 grams of sugar whereas flavors such as chocolate or vanilla can have up to 12 grams of added sugars.
Soy Milk:
- Closest comparison to cow milk
- Same amount of protein as cow milk
- The downfall is that is does not have a lot of calcium compared to cow milk
- Many people are allergic to soy
- Contains 9% of your daily potassium – Many Americans do not get enough of this mineral, which plays a significant role in regulating blood pressure
- One serving has 10% magnesium
- Contains saturated fat whereas Almond milk does not have any.
- Chose organic varieties. Since soy has become such a hot commodity, unfortunately a lot of soy is GMO.
Almond Milk:
- Less calories: Whole cow milk = 185 Soy = 150 Almond = 90
- Contains little protein (2g per 8oz) compared to its competitors, soy and cow milk.
- Avoid flavors to reduce sugar intake. Look for ”Unsweetened” on the label.
- No Saturated fat or cholesterol
- Almond milk contains more vitamins than soy. It has 25% vitamin D, 10% vitamin A, and 50% of your daily vitamin E intake.
- Almond milk has more sodium than Soy
- Contains 20% of daily Calcium.
- Go Organic, nuts are typically treated with pesticides.
- Another disadvantage is that nut allergies are very common.
- But! A redeeming factor is that Almond Milk has been recognized for preventing heart disease
Rice Milk:
- Most allergy friendly of milk varieties
- Made from boiled rice, brown rice syrup and brown rice starch
- Contains more carbohydrates than cow milk
- Generally sweeter than cow milk
- Does not contain cholesterol, cow milk does.
- Low in fat
- Contains about 140 calories per serving
- Not as much calcium and protein as cow milk
- Unless this milk alternative is enriched with essential vitamins, then it is not a nutritional alternative.
- When it is being processed, the carbohydrates in the rice break down into sugar. This makes rice milk about twice as sugary as cow milk.
Coconut Milk:
- Contains heart-healthy saturated fat, which is easily burned as fuel by the body
- Rich in vitamins C & E, and minerals including iron, calcium, and magnesium
- 1 serving contains 154 calories, 1.4g protein & 15g saturated fat
- Has a lot of antioxidants
- Can lower your risk for heart disease
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