Whether for personal reasons or due to allergies, millions of people choose to avoid drinking cow’s milk. With all of the options available, it can be difficult to find a dairy alternative that provides the nutrients comparable to those found in cow’s milk. While you can certainly meet all of your nutrient needs without consuming any dairy, most plant-based milks are not adequate by themselves. Here are some options, and how they stack up.
Similar to cow’s milk, soy milk provides about 8 grams of protein per cup. It is rich in, or is fortified with, calcium, phosphorous, vitamin A, vitamin D and vitamin B-12. Soy milk is also a source of heart-healthy omega-3 fatty acid, which is a natural anti-inflammatory. Considering its nutrient profile, it is the only acceptable replacement that’s almost an equal swap for cow’s milk.
Almond milk is naturally high in several nutrients such as potassium, vitamin E, iron, zinc, fiber, phosphorus, selenium, magnesium, and calcium. However, on average, it only offers a measly 1 gram of protein per serving. Almond milk is one of the most popular choices for people with lactose intolerance. It's become so popular that it’s easy to find ice cream, coffee creamer and other products that are made from it. Additionally, the most popular almond milk has become the flavored variety that can contain up to 10 grams of added sugar.
For those that prefer whole milk, coconut milk is the most similar in texture and fat content. Coconut milk is a great source of healthy fats, potassium and fortified with several vitamins, but this high-fat profile makes it a high-calorie beverage that has zero protein. Like almond milk, the flavored varieties have grown in popularity, most likely due to the amount of added sugar.
The only benefit to rice milk is that it is lactose-free. It can have the highest sugar content than other plant-based milks. It has very little nutritional value with only 1 gram of protein per serving. The best thing about rice milk is that holds up well in baking lactose-free goods.
The most popular “new” milk is pea milk. Many brands contain protein that is comparable to that found in cow’s milk; however, they are also high in omega 6 fatty acids that promote inflammation and are fortified with omega-3 fatty acids to help neutralize any inflammation. As the science behind pea milk develops, this may become the next big thing for replacing cow’s milk.
Other Non-Dairy Milks
Other plant-based milks include oat, cashew, hemp, and flax milk. Oat milk provides fiber and about 4 grams of protein per serving. Because of this it typically has a higher sugar content because it is made with a blend of oat, rice and barley. Like almond milk, cashew milk is a poor source of protein but does offer fiber and is rich in antioxidants. While hemp milk is naturally high in heart-healthy omega 3 fatty acids and essential amino acids, it only has 2-3 grams of protein and is a poor source of calcium. Flax milk is low in calories and protein but is an excellent source of calcium and vitamin D. 1 serving provides 30% of the recommended amount of calcium and 25% of vitamin D.
It is possible to avoid drinking cow’s milk and still have a diet rich in all of the nutrients that are found in it. It is important to read labels and understand the nutritional profile of each item, and supplement the diet with foods that are high in those nutrients that tend to be lacking in the type of plant-based milk that is consumed.
Speak with a CHI Health Dietitian today to see which milk is right for you.
Original post date: August, 2016. Revised: February, 2019.
Iwe ni kwa sababu za kibinafsi au kwa sababu ya mzio, mamilioni ya watu huchagua kuepuka kunywa maziwa ya ng'ombe. Kwa sababu ya chaguzi zote zinazopatikana, inaweza kuwa vigumu kupata mbadala wa maziwa ambayo hutoa virutubisho vinavyofanana na vile vinavyopatikana katika maziwa ya ng'ombe. Ingawa unaweza kukidhi mahitaji yako yote ya virutubisho bila kula maziwa, maziwa mengi ya mimea hayatoshi peke yake. Hapa ni baadhi ya chaguzi, na jinsi wao stack up. Kama maziwa ya ng'ombe, maziwa ya soya hutoa karibu gramu 8 za protini kwa kikombe. Ni tajiri katika, au ni kuimarishwa na, kalsiamu, fosforasi, vitamini A, vitamini D na vitamini B-12. Maziwa ya soya pia ni chanzo cha asidi ya mafuta ya omega-3 yenye afya ya moyo, ambayo ni ya asili ya kupambana na uvimbe. Kwa kuzingatia wasifu wake wa virutubisho, ni mbadala pekee inayokubalika ambayo ni kubadilishana sawa kwa maziwa ya ng'ombe. Maziwa ya almond yana virutubisho vingi kama vile potasiamu, vitamini E, chuma, zinki, nyuzi, fosforasi, seleniamu, magnesiamu, na kalsiamu. Kwa wastani, inatoa gramu moja tu ya protini kwa kila portion. Maziwa ya lozi ni mojawapo ya vyakula vinavyopendwa sana na watu wasioweza kuvumilia laktosi. Imekuwa maarufu sana hivi kwamba ni rahisi kupata aiskrimu, cream ya kahawa na bidhaa nyingine zinazotengenezwa kutokana nayo. Kwa kuongezea, maziwa ya almond yanapendwa sana na watu wengi, na yana ladha nzuri sana, na yanaweza kuwa na sukari zaidi ya gramu 10. Kwa wale wanaopendelea maziwa kamili, maziwa ya kokoni ndiyo yanayofanana zaidi kwa muundo na mafuta. Maziwa ya kokoni ni chanzo kikubwa cha mafuta ya afya, potasiamu na imara na vitamini kadhaa, lakini maelezo haya ya mafuta ya juu hufanya iwe kinywaji cha kalori ya juu ambayo haina protini. Kama vile maziwa ya almond, aina hizo zenye ladha zimekuwa maarufu zaidi, yaelekea kwa sababu ya kiasi cha sukari iliyoongezwa. Faida pekee ya maziwa ya mchele ni kwamba hayana laktosi. Inaweza kuwa na sukari nyingi kuliko maziwa mengine ya mimea. Ina thamani ndogo ya lishe na gramu moja tu ya protini kwa kila kuwahudumia. Jambo bora kuhusu maziwa ya mchele ni kwamba huhifadhiwa vizuri katika kuoka bidhaa zisizo na laktosi. Maziwa "mpya" yanayojulikana zaidi ni maziwa ya maharagwe. Maziwa ya ng'ombe yana protini nyingi zinazofanana na zile zinazopatikana katika maziwa ya ng'ombe, lakini pia yana asidi nyingi za mafuta za omega-6 ambazo huendeleza uvimbe na zimeimarishwa na asidi za mafuta za omega-3 kusaidia kutuliza uvimbe wowote. Kadiri sayansi ya maziwa ya maharagwe inavyoendelea, huenda hilo likawa jambo kubwa linalofuata la kuchukua mahali pa maziwa ya ng'ombe. Maziwa mengine yasiyo ya maziwa Maziwa mengine ya mimea yanatia ndani maziwa ya shayiri, cashew, hemp, na flax. Maziwa ya shayiri hutoa nyuzi na karibu gramu 4 za protini kwa kila huduma. Kwa sababu hii, kwa kawaida ina sukari nyingi kwa sababu hutengenezwa kwa mchanganyiko wa shayiri, mchele na shayiri. Kama maziwa ya almond, maziwa ya cashew ni chanzo duni cha protini lakini hutoa nyuzi na ni tajiri katika antioxidants. Maziwa ya hemp yana asidi nyingi za mafuta ya omega-3 na asidi muhimu za amino, lakini yana gramu 2-3 tu za protini na ni chanzo duni cha kalsiamu. Maziwa ya kitani ni ya chini katika kalori na protini lakini ni chanzo kizuri cha kalsiamu na vitamini D. Kutoa moja hutoa 30% ya kiasi kilichopendekezwa cha kalsiamu na 25% ya vitamini D. Inawezekana kuepuka kunywa maziwa ya ng'ombe na bado kuwa na lishe tajiri katika virutubisho vyote vilivyopatikana. Ni muhimu kusoma lebo na kuelewa maelezo ya lishe ya kila bidhaa, na kuongeza chakula na vyakula ambavyo vina virutubisho vingi ambavyo huwa havipo katika aina ya maziwa ya mimea inayotumiwa. Jifunze na mtaalamu wa lishe wa CHI Health leo ili uone ni maziwa gani yanayofaa kwako. Tarehe ya awali ya chapisho: Agosti, 2016. Ilibadilishwa: Februari, 2019.