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For the businesses that are bringing milk alternatives to the masses, there are a variety of cost benefits that are starting to appear. The first is the falling prices of non-dairy milks as production and market size growth drive down costs further and further.
For this reason, many cafes are choosing to make milk alternatives the default, rather than the exception. The rapid growth and proliferation of milk alternatives can be explained by a variety of systemic shifts.
First and foremost, is the growing concern amongst consumers around the environmental impact of their diet. Recent research has shown that even the most sustainably, environmentally-conscious meat and dairy production still has a higher environmental footprint than the least sustainable vegetable and cereal operations.
Alongside environmental concerns are those pertaining to health. Similar research has found that various components of dairy products may be responsible for higher rates of ovarian and prostate cancer. Athletes too are reaping the rewards of milk alternatives as dairy products have been shown to increase mucus production that inhibits breathing and causes inflammation, leading to prolonger recovery periods.
Less dairy means athletes recover quicker. There is also an intergenerational shift that is driving the transition towards milk alternatives. Not only are younger people more concerned about the climate crisis and the ethics of livestock farming, there is a clear change in taste preferences.
Younger people today eat foods from a more diverse range of cuisines and cultures, many of which do not use dairy products. In the UK, a third of year olds choose a plant-based dairy alternative. And this is growing year on year, with every generation consuming less dairy than the generation before it.
With these intergenerational trends set in motion, the dominance of milk may have spoiled. Examples of rapid transition are often driven by a combination of interconnected factors, such as changes in infrastructure and shifts in the policy environment.
The rise of non-dairy milks — and the subsequent decline of dairy farming — has been driven primarily by consumer preferences up to this point. There are knock-on effects too, with the growth of non-dairy products spilling over into the production of dairy-free cheeses, snacks and desserts.
The sheer quantity and variety of dairy products on supermarket shelves increases year on year, with some of the biggest ice cream and chocolate brands launching dairy-free ranges.
Of course, if milk alternatives are to take hold of a dominant market share then a more favourable policy environment would be required.
Keeping up with demand can be make or break for new markets and products. One distinct advantage that non-dairy milks have over its cow-based peers is that its production is much less land and resource intensive.
This means that scaling up production to cater for ballooning demand is a lot simpler and cheaper than it would be for dairy production as it entails less land, less resource and fewer elements in the supply chain.
For business, non-dairy producers are offering attractive returns on investment due to prospective market growth and the reduced need for government subsidy support to bring products to market, as is the case in dairy farming.
Today there are at least plant-based dairy companies serving consumers around the world. The proliferation of milk alternatives has been partly enabled by where it sits within consumer preferences; namely at the intersection between health, ethical and environmental concerns.
Market analysts believe that the growth of non-dairy milks is as much due to concerns around saturated fats and cholesterol, as it is to animal welfare and environmental concerns. However, like any industrial-sized production process, there are very real concerns that the growing demand for more sustainable milk alternatives will be met through unsustainable means.
One primary concern is around intensive farming of alternative milk inputs, like soya and almonds, which create monocultures that blight biodiversity, require large amounts of water, and may replace old growth forest, releasing additional carbon into the atmosphere.
There are additional worries surrounding the amount of food miles that an exponential rise in milk alternatives may entail. There are also concerns around packaging and heightened waste through the proliferation of alternatives and the drive to differentiate products, despite many businesses offering in-store refills.
Efforts must be made to ensure that the growth of the milk alternatives market is a climate help, not a hindrance. A product, and market, that caters to consumers that hold these concerns is set to create the broad-base coalition required for rapid transition.
There are other areas that hold this crossover potential, such as the issue of air pollution, where solving the problem would unlock significant environmental and health benefits. Good foodNatural advantage.
Safe water. Enough money. Efficient travel. Secure rights. Good food. Clean energy. Better homes. Liveable cities. Natural advantage. Decent work. Story of change. Milking it: cleaner climate, non-dairy milk alternatives go mainstream Posted on 8 September Credit: Photo by Kaffee Meister on Unsplash Oat milk, especially, is enjoying a meteoric rise and is one of the most sustainable milk alternatives currently available on the market in terms of emissions, water-use and land-use.
Wider relevance Despite the rapid growth of non-dairy alternatives and the shifting consumer sentiments towards them, they are not a modern phenomenon. Photo by Taras Kasich on Unsplash For the businesses that are bringing milk alternatives to the masses, there are a variety of cost benefits that are starting to appear.
Context and background The rapid growth and proliferation of milk alternatives can be explained by a variety of systemic shifts. Enabling factors Consumer preferences are moving markets Examples of rapid transition are often driven by a combination of interconnected factors, such as changes in infrastructure and shifts in the policy environment.
Less land-intensive production makes scaling-up easier Keeping up with demand can be make or break for new markets and products.
Connects environmental, ethical and health concerns to drive rapid transition The proliferation of milk alternatives has been partly enabled by where it sits within consumer preferences; namely at the intersection between health, ethical and environmental concerns.
The UK market is expected to reach a value of £bn byenjoying yearly growth of The sale of non-soya plant milks has risen almost nine-fold in western markets, which include western Europe, North America and Australasia.
Lessons for rapid transition Connecting concerns can help accelerate transition: The growth of the milk alternatives market is due to the products speaking to a range of concerns surrounding animal welfare, human health and the climate crisis.
By connecting to all of these concerns, milk alternatives have created a broad based coalition of consumers that are making new markets and challenging old ones. In some cases, consumer preferences alone can lay the foundations for transition: While rapid transition requires a mix of factors, this story of change shows that in certain areas consumer preferences can provide the basis for large and systematic shifts, without additional government support although this can speed things along and make sure that the right incentives are in place and not the wrong ones, like subsidies to bad practices.
The change in tastes and preferences between generations can be used as a springboard for change: The milk alternatives market shows how intergenerational differences in diets, social concerns and personal preferences can trigger big, market-making shifts — some to the benefit of transition when effectively used, but it is important to be alert to others that might work to its detriment.
References Brown, Rob. article Carrington, D. pdf Ritchie, H. WIRED, wired. When sssss. Areas of change Good foodNatural advantage.
: Economical milk offerings| The 7 Healthiest Milks, According to a Dietitian | This effect can be further enhanced by the liquid form of rice milk. According to a review published in the Foods journal, rice bran contains a great deal of antioxidants , including several active forms of vitamin E. And because its protein is hypoallergenic, rice products can be easily included in many elimination diets. Price is another advantage — rice milks tend to be one of the cheapest milk alternatives on the market. However, there are few disadvantages. In the past, there have been many instances of severe malnutrition, especially protein deficiency, resulting from the use of rice milk. Rice crops require a lot of water and produce a great deal of greenhouse gas emissions, particularly methane. Cashew milk is fairly similar to almond milk in flavor and consistency, although it has a slightly creamier taste, rather than being as nutty. This makes it great in teas, coffees and smoothies. The two milks also share similar nutritional values. One cup of cashew milk provides roughly 60 calories, 3g of fat, 7g of carbohydrates and 1. This milk alternative is particularly rich in vitamin K, iron, copper, magnesium and zinc. Cashews are also a great source of powerful antioxidants, such as carotenoids and phenolic compounds. However, a large part of the cashew industry is notorious for human rights breaches and poor working conditions. Price and availability could also pose some issues. Cashew milks tend to be more expensive and less available in stores than almond milk. When it comes to the best milk alternatives, hemp milk is undoubtedly a rising star. Hemp milk has a strong, earthy and slightly sweet flavor. A cup of hemp milk provides around 70 calories, less than 2g of carbohydrates and nearly 5g of healthy polyunsaturated fatty acids like omega-3 alpha-linolenic acid and omega-6 linoleic acid. On the other hand, most hemp milks have a very low protein content. They also tend to be fairly expensive and difficult to find in regular shops, but this is changing as hemp milks become more popular. But with its exceptionally high protein content and a long list of potential health benefits, pea milk deserves attention. One cup of pea milk contains around 70 calories, 4. Peas contain many different important phytonutrients with strong antioxidant and anti-inflammatory properties, such as tannins and flavonoids. Pea milk is also one of the most sustainable milk alternatives. What and how much you eat has a big impact on your exercise abilities and performance. So it makes sense to choose your plant-based milk alternative based on your personal fitness goals. If you want to lose weight, choose products that are relatively low in calories, dietary fats and carbohydrates, such as almond or coconut milk. Many brands will offer at least one low-calorie option in their dairy-free range. Mix your dairy-free beverage with a scoop of the best vegan protein powder to give your muscles a hefty protein boost. Lastly, if you are an endurance athlete in search of a good energy source, focus on the calorie and carbohydrate content of your milk. Oat and rice milks might be best suited for your needs. Choosing the best milk alternative will largely depend on your personal preferences and how you intend to use it. Thanks to their relatively neutral flavor, soy, rice and pea milks are great all-rounders, suitable for general use. Nut-based milks tend to be creamier, thicker and smoother than others, so they may be more suitable for breakfast cereals, teas, coffees, desserts and protein shakes. At the same time, they may clash with fruity or savory flavors in some dishes. The flavor and consistency of a single milk variety may not be the same across different brands. These properties will be closely tied to the price of your milk of choice, as well as all the manufacturing processes used to produce it. Calcium is a particularly crucial nutrient for vegans as plant-based foods may not provide much of it. Consuming sufficient calcium rich foods can help to protect against osteoporosis in later life. It also helps to maintain muscle mass, which improves metabolism, helping you to burn calories more efficiently throughout the day. Dr Braude also advises to check whether your milk is enriched with vitamin D. Thankfully, most plant-based milks are fortified with calcium and Vitamin D, making them a real win-win. Sugar content is another important issue. Many brands will offer sweetened and unsweetened versions of the same milk alternative. However, check whether the diet option contains any artificial sweeteners to make up for the lack of natural sugars. They may also have a more watery consistency. Some milk alternatives may contain high levels of sodium salt. Scientists from the Nutrients journal pointed out that salt is the most commonly found added ingredient in plant-based beverages. Many processed vegan and vegetarian foods are also high in this ingredient. However, always check the ingredients label for the sodium or salt content, as it may have been added during the manufacturing process. Lastly, consider how the best milk alternative will fit into your diet. If you start your day with a hot bowl of oatmeal, drinking oat milk on top may not bring you any more health benefits. Content provided by Roquette Nov Case Study. Roquette's Canadian pea protein facility is embracing technology-driven changes in production. Key developments include: Data-centric Content provided by ADM: Innovation that Feeds the Future Nov Case Study. Consumers around the globe are pursuing dietary options that align with their healthy living goals. Content provided by ADM Oct Case Study. Our team of sensory science experts gives you the hands-on support and leading-edge resources needed to ensure the consistency of your applications. CONTINUE TO SITE Or wait What is animal-free dairy? Future Food-Tech San Francisco, March , Content provided by Rethink Events Ltd Jan Event Programme Future Food-Tech is the go-to meeting place for the food-tech industry to collaborate towards a healthier food system for people and planet. How Tech Transforms Pea Protein Production Content provided by Roquette Nov Case Study Roquette's Canadian pea protein facility is embracing technology-driven changes in production. It is also the reason why some people lose the ability to absorb it after a certain time. To break down lactose, you must produce an enzyme, known as lactase. As you age, the body ceases to produce enough lactase to digest dairy products. If you choose to drink lactose-free milk, you can enjoy the taste and nutritional benefits without the adverse consequences. Explore the best lactose-free milk brands and valuable information on each milk brand! Here is a quick overview of the lactose-free milk brands I have researched and reviewed. I have also added the key feature of why each lactose-free brand was included:. Visit their website at www. Cows born in pastures are likely to produce more nutritious and tasty milk. It also contains lactase, which helps to dissolve the lactose in milk, while keeping the delicious taste and nutritional value that is present in regular milk. The company also enhances its milk with vitamin D and vitamins A. The next dairy on our list is a great percent USDA Organically certified selection by Horizon Organic. It is a lactase derivative that helps reduce the sugar in milk known as lactose. It also contains vitamin A as well as D for the highest nutritional value. The company is proud of not excessively pasteurizing its milk which means it has less shelf-life, however, it has a more pronounced flavor. Ultra-pasteurization raises the temperature of your milk that may affect the flavor of the milk. It has the lactase enzyme to break lactose sugar into two easily digestible sugars, namely galactose and glucose. This breakdown can ease signs of intolerance to lactose, so you can enjoy the milk you love without any discomfort. Additionally, vitamins D and A are included. The next two brands are identical in terms of their quality, so the decision is based on your flavor preference and what you are willing to pay. Clover Sonoma is a great choice because it is made with milk from family-owned farms located in Northern California. The cows they care for are not injected with rBST and are treated according to the rules of American Humane Certified animal welfare standards. This important for the health of your gut. A creamier alternative is their lactose-free whole milk. If chocolate milk is what you prefer, you can get lactose-free, whole chocolate milk. Happy Belly is frequently used in most recipes for smoothies with dairy-free milk. The two next names on the list can be considered shelves-stable. These are excellent options for those who want portable milk that won't go off. Natrel Lactose-Free Milk does not contain any preservatives or additives, and is pasteurization and sealed to ensure the milk stays fresh, even when it is not in the refrigerator. There are a variety of alternatives to the lactose-free milk. Look at Natrel 1 percent Lactose-Free milk and Natrel Lactose-Free Whole Milk. |
| 12 Milks and Milk Alternatives and the Benefits of Each | They can thrive in harsh growing conditions and require no pesticides, which in turn helps to reduce groundwater pollution. So what are the drawbacks? Hazelnut milks tend to be relatively expensive and may not be as widely available as other milk alternatives. Rice milk is nowhere near as popular as other milk alternatives, despite the fact that rice is one of the most consumed food staples worldwide. It also tends to be sweeter and more watery than other dairy-free beverages, which makes it a perfect fit for smoothies, shakes and coffees. One cup of unsweetened rice milk contains nearly calories and almost 23g of carbohydrates, while providing little dietary fiber and protein. Rice also has a very high glycemic index GI , meaning it can rapidly spike insulin levels, fuelling the development of insulin resistance and type 2 diabetes. This effect can be further enhanced by the liquid form of rice milk. According to a review published in the Foods journal, rice bran contains a great deal of antioxidants , including several active forms of vitamin E. And because its protein is hypoallergenic, rice products can be easily included in many elimination diets. Price is another advantage — rice milks tend to be one of the cheapest milk alternatives on the market. However, there are few disadvantages. In the past, there have been many instances of severe malnutrition, especially protein deficiency, resulting from the use of rice milk. Rice crops require a lot of water and produce a great deal of greenhouse gas emissions, particularly methane. Cashew milk is fairly similar to almond milk in flavor and consistency, although it has a slightly creamier taste, rather than being as nutty. This makes it great in teas, coffees and smoothies. The two milks also share similar nutritional values. One cup of cashew milk provides roughly 60 calories, 3g of fat, 7g of carbohydrates and 1. This milk alternative is particularly rich in vitamin K, iron, copper, magnesium and zinc. Cashews are also a great source of powerful antioxidants, such as carotenoids and phenolic compounds. However, a large part of the cashew industry is notorious for human rights breaches and poor working conditions. Price and availability could also pose some issues. Cashew milks tend to be more expensive and less available in stores than almond milk. When it comes to the best milk alternatives, hemp milk is undoubtedly a rising star. Hemp milk has a strong, earthy and slightly sweet flavor. A cup of hemp milk provides around 70 calories, less than 2g of carbohydrates and nearly 5g of healthy polyunsaturated fatty acids like omega-3 alpha-linolenic acid and omega-6 linoleic acid. On the other hand, most hemp milks have a very low protein content. They also tend to be fairly expensive and difficult to find in regular shops, but this is changing as hemp milks become more popular. But with its exceptionally high protein content and a long list of potential health benefits, pea milk deserves attention. One cup of pea milk contains around 70 calories, 4. Peas contain many different important phytonutrients with strong antioxidant and anti-inflammatory properties, such as tannins and flavonoids. Pea milk is also one of the most sustainable milk alternatives. What and how much you eat has a big impact on your exercise abilities and performance. So it makes sense to choose your plant-based milk alternative based on your personal fitness goals. If you want to lose weight, choose products that are relatively low in calories, dietary fats and carbohydrates, such as almond or coconut milk. Many brands will offer at least one low-calorie option in their dairy-free range. Mix your dairy-free beverage with a scoop of the best vegan protein powder to give your muscles a hefty protein boost. Lastly, if you are an endurance athlete in search of a good energy source, focus on the calorie and carbohydrate content of your milk. Oat and rice milks might be best suited for your needs. Choosing the best milk alternative will largely depend on your personal preferences and how you intend to use it. Thanks to their relatively neutral flavor, soy, rice and pea milks are great all-rounders, suitable for general use. Nut-based milks tend to be creamier, thicker and smoother than others, so they may be more suitable for breakfast cereals, teas, coffees, desserts and protein shakes. At the same time, they may clash with fruity or savory flavors in some dishes. The flavor and consistency of a single milk variety may not be the same across different brands. These properties will be closely tied to the price of your milk of choice, as well as all the manufacturing processes used to produce it. Calcium is a particularly crucial nutrient for vegans as plant-based foods may not provide much of it. Consuming sufficient calcium rich foods can help to protect against osteoporosis in later life. It also helps to maintain muscle mass, which improves metabolism, helping you to burn calories more efficiently throughout the day. Dr Braude also advises to check whether your milk is enriched with vitamin D. Thankfully, most plant-based milks are fortified with calcium and Vitamin D, making them a real win-win. Sugar content is another important issue. Many brands will offer sweetened and unsweetened versions of the same milk alternative. However, check whether the diet option contains any artificial sweeteners to make up for the lack of natural sugars. They may also have a more watery consistency. Some milk alternatives may contain high levels of sodium salt. Scientists from the Nutrients journal pointed out that salt is the most commonly found added ingredient in plant-based beverages. Many processed vegan and vegetarian foods are also high in this ingredient. However, always check the ingredients label for the sodium or salt content, as it may have been added during the manufacturing process. Lastly, consider how the best milk alternative will fit into your diet. If you start your day with a hot bowl of oatmeal, drinking oat milk on top may not bring you any more health benefits. Similarly, if you regularly snack on nuts, choosing a soy or pea milk may add more value to your diet than a nut-based one. Mixing and matching different food groups will help you to get all of the necessary nutrients. Cow's milk is a rich source of essential nutrients, particularly iodine, calcium, vitamin D and potassium. It also provides a great deal of complete protein. Other plant-based beverages may not provide the same type and quantity of nutrients. This is particularly important to keep in mind when offering milk alternatives to young children, the elderly and other vulnerable individuals. In many cases, supplementation may be necessary to fill the gaps. She is a certified personal trainer, nutritionist and health coach with nearly 10 years of professional experience. She is passionate about empowering people to live a healthy lifestyle and promoting the benefits of a plant-based diet. Open menu Close menu Live Science Live Science. Trending Iceland volcano eruption Massive hydrogen reservoir Heartbreaking polar bear photo Neanderthal art April 8 total solar eclipse. Jump to: The best milk alternative How to choose the best milk alternative Is a milk alternative better for you? Soy milk. Reasons to avoid - Some products contain added sugars. Almond milk. Reasons to avoid - Requires pints of water per glass. Oat milk. Reasons to avoid - Can cause gastrointestinal upset in sensitive individuals. Coconut milk. Reasons to avoid - Coconut farming not always sustainable. As kids, we were told to drink milk in order to have strong bones, and for good reason. Did you know that females reach peak bone density at age 18 and males at age 20? Bone density then diminishes, leaving us progressively more at risk for osteoporosis. The good news is that consuming dairy products and other foods that are high in calcium and vitamin D is one way to keep bones strong and slow this process as does weight-bearing exercise…another reason formal exercise is so important. The USDA recommends 2 servings of dairy each day. This is because dairy is not only high in vitamin D and calcium, but is also a great source of protein. However, it is important to remember that some dairy foods can also be high in fat. However, be aware of the differences in protein content. Try this Greek Yogurt Breakfast Bark for a healthy snack! Price Check! Buy the large yogurt containers instead of the individual portions for an easy money saver. It also works great when making smoothies! You are able to add the perfect amount of yogurt to match your preference. Price check! A small 5. Whether you are snacking on Greek yogurt or adding a glass of milk with your meal, dairy should be incorporated into your nutrition every day! Eating Healthy on a Budget: Dairy. By: Sammy Griffith, RD, LDN Dairy products are a cost-effective way to boost your protein intake. |
| betterland foods unveils ‘cow-free milk’ with Perfect Day… so how close is it to the real thing? | January 29, Milj milk is derived ofverings pea protein No obligation trial offers a similar amount Economica Sample gardening magazines and fat as regular whole Edonomical eight and five grams, Economical milk offerings Snack samples for game nights no carbohydrates. Almond milk is typically offeringz with nutrients Economicap calcium and vitamin Economical milk offerings to milkk its nutritional value. Companies that sell organic animal products only, don't lose a mark as organic certification excludes the use of GMOs. When she's not working, Susan is usually helping one of her kids with a 4-H project. Many brands make use of milk that contains high levels of casein A1, a protein that can cause discomfort in those who are allergic or sensitive to this protein. As a bonus, you can easily make your own oat milk from scratch just note that it won't be fortified with the same nutrients as store-bought oat milk. |
Economical milk offerings -
It also provides potassium, which keeps your blood pressure in check and your heart healthy. Most commercially sold milk is fortified with vitamin D, which not only helps with calcium absorption but also makes it possible for us to meet the recommended daily amount for vitamin D.
Vitamin D is hard to come by, as it's only naturally present in eggs and fatty fish like salmon, so fortified foods like milk, certain brands of yogurt, breakfast cereals and orange juice help us meet the mark.
While the sugar content might seem high, all of the sugar in milk is from naturally occurring lactose, and there are no added sugars in unflavored milk. It's also one of the most affordable milk selections in the store, especially if you choose conventional instead of organic milk. Not to mention, milk is the base of some of EatingWell 's other favorite dairy products, like cheese and yogurt , which have impressive nutrition benefits of their own.
If you're looking to go plant-based, soy milk is a popular milk alternative. Here is the nutrition for 1 cup of plain unsweetened soy milk :. Soy milk has a similar nutrition profile to cow's milk. It's high in protein and nutrients like calcium and vitamin B12, but not all brands add vitamin D so check the label.
Plain soy milk is lower in carbs than cow's milk, but flavored and sweetened versions are higher in carbs and contain added sugar, which means more calories as well as added flavor.
As a bonus, soy has been shown to help boost heart and brain health. While there has been some conversation about soy foods and cancer, studies of populations have found no link between soy consumption and increased risk for cancer, and no increased risk for breast cancer survivors who consume soy foods, according to the American Institute for Cancer Research.
While you may enjoy almonds as a crunchy snack, they can also be processed into a nutty milk beverage. Here is the nutrition for 1 cup of unsweetened almond milk :. Almond milk is typically fortified with nutrients like calcium and vitamin D to increase its nutritional value.
These are nutrients that people following a vegetarian or vegan diet may have a hard time getting enough of. Otherwise, almond milk is low in calories, protein, carbs and fat. While it's not as filling or nutritious as cow's milk or soy milk, it's a lighter option for a milk alternative.
While often used in cooking, you can also find coconut milk beverages for drinking. Here is the nutrition for 1 cup of coconut milk beverage :. Similar to almond milk, some varieties of coconut milk beverages are fortified with vitamin B12 and vitamin D to boost their nutrition.
Coconut milk is slightly lower in calories than other milk alternatives and also contains nearly no protein. For this reason, coconut milk should be enjoyed as more of a flavor additive or in special circumstances rather than a primary milk choice.
Nevertheless, it is a nut-free and dairy-free beverage that offers a desirable flavor that some prefer and is especially delicious in a Coconut Blueberry Smoothie.
One of the newer products on the block, oat milk is quickly gaining popularity. Here is the nutrition for 1 cup of oat milk :. Many brands of oat milk are fortified with nutrients, similar to other milk alternatives, so check the label. However, at 3 g of protein per cup it's much lower in protein but slightly higher than other milk alternative options.
One notable thing about oat milk is that it contains 2 g of fiber per cup, which can be helpful for someone trying to boost their intake. As a bonus, you can easily make your own oat milk from scratch just note that it won't be fortified with the same nutrients as store-bought oat milk.
While hemp milk might not be as popular as some others, it is another milk alternative that is making its way into the spotlight. It also tends to be sweeter and more watery than other dairy-free beverages, which makes it a perfect fit for smoothies, shakes and coffees.
One cup of unsweetened rice milk contains nearly calories and almost 23g of carbohydrates, while providing little dietary fiber and protein. Rice also has a very high glycemic index GI , meaning it can rapidly spike insulin levels, fuelling the development of insulin resistance and type 2 diabetes.
This effect can be further enhanced by the liquid form of rice milk. According to a review published in the Foods journal, rice bran contains a great deal of antioxidants , including several active forms of vitamin E. And because its protein is hypoallergenic, rice products can be easily included in many elimination diets.
Price is another advantage — rice milks tend to be one of the cheapest milk alternatives on the market. However, there are few disadvantages. In the past, there have been many instances of severe malnutrition, especially protein deficiency, resulting from the use of rice milk.
Rice crops require a lot of water and produce a great deal of greenhouse gas emissions, particularly methane. Cashew milk is fairly similar to almond milk in flavor and consistency, although it has a slightly creamier taste, rather than being as nutty.
This makes it great in teas, coffees and smoothies. The two milks also share similar nutritional values. One cup of cashew milk provides roughly 60 calories, 3g of fat, 7g of carbohydrates and 1. This milk alternative is particularly rich in vitamin K, iron, copper, magnesium and zinc.
Cashews are also a great source of powerful antioxidants, such as carotenoids and phenolic compounds. However, a large part of the cashew industry is notorious for human rights breaches and poor working conditions. Price and availability could also pose some issues. Cashew milks tend to be more expensive and less available in stores than almond milk.
When it comes to the best milk alternatives, hemp milk is undoubtedly a rising star. Hemp milk has a strong, earthy and slightly sweet flavor. A cup of hemp milk provides around 70 calories, less than 2g of carbohydrates and nearly 5g of healthy polyunsaturated fatty acids like omega-3 alpha-linolenic acid and omega-6 linoleic acid.
On the other hand, most hemp milks have a very low protein content. They also tend to be fairly expensive and difficult to find in regular shops, but this is changing as hemp milks become more popular.
But with its exceptionally high protein content and a long list of potential health benefits, pea milk deserves attention. One cup of pea milk contains around 70 calories, 4.
Peas contain many different important phytonutrients with strong antioxidant and anti-inflammatory properties, such as tannins and flavonoids. Pea milk is also one of the most sustainable milk alternatives.
What and how much you eat has a big impact on your exercise abilities and performance. So it makes sense to choose your plant-based milk alternative based on your personal fitness goals.
If you want to lose weight, choose products that are relatively low in calories, dietary fats and carbohydrates, such as almond or coconut milk. Many brands will offer at least one low-calorie option in their dairy-free range. Mix your dairy-free beverage with a scoop of the best vegan protein powder to give your muscles a hefty protein boost.
Lastly, if you are an endurance athlete in search of a good energy source, focus on the calorie and carbohydrate content of your milk. Oat and rice milks might be best suited for your needs. Choosing the best milk alternative will largely depend on your personal preferences and how you intend to use it.
Thanks to their relatively neutral flavor, soy, rice and pea milks are great all-rounders, suitable for general use. Nut-based milks tend to be creamier, thicker and smoother than others, so they may be more suitable for breakfast cereals, teas, coffees, desserts and protein shakes.
At the same time, they may clash with fruity or savory flavors in some dishes. The flavor and consistency of a single milk variety may not be the same across different brands. These properties will be closely tied to the price of your milk of choice, as well as all the manufacturing processes used to produce it.
Calcium is a particularly crucial nutrient for vegans as plant-based foods may not provide much of it. Consuming sufficient calcium rich foods can help to protect against osteoporosis in later life.
It also helps to maintain muscle mass, which improves metabolism, helping you to burn calories more efficiently throughout the day. Dr Braude also advises to check whether your milk is enriched with vitamin D. Thankfully, most plant-based milks are fortified with calcium and Vitamin D, making them a real win-win.
Sugar content is another important issue. Many brands will offer sweetened and unsweetened versions of the same milk alternative.
However, check whether the diet option contains any artificial sweeteners to make up for the lack of natural sugars. They may also have a more watery consistency. Some milk alternatives may contain high levels of sodium salt.
Scientists from the Nutrients journal pointed out that salt is the most commonly found added ingredient in plant-based beverages.
Many processed vegan and vegetarian foods are also high in this ingredient. According to the National Institutes of Health , approximately 65 percent of the human population and 90 percent of adults of East Asian ancestry have a reduced ability to digest lactose, a complex sugar found in milk, after infancy.
Instead, manufacturers add the enzyme lactase, which breaks lactose down into easily digested sugars. It also tastes slightly sweeter than regular milk, since our tongue recognizes simple sugars as sweeter than complex ones.
The creamier texture also makes it a favorite for lattes and cooking. Whole Foods stocks several brands, and small specialty stores might have a few options available.
This other recently trendy milk alternative has more fat and protein than almond or rice milk, with 4. Unlike many plant-based options, it contains complete proteins with the full range of amino acids, which makes it ideal for a postworkout recovery smoothie.
But unsweetened, unfortified versions of almond milk are simply not nutritionally dense. A serving of unsweetened almond milk is around 40 calories, primarily from fat.
Almonds themselves have a high content of monounsaturated fatty acids that are considered helpful for weight loss, and marketing for almond milk can give the impression that each bottle is packed with almonds. But a lawsuit against Silk one of the largest milk-alternative brands in alleged that each bottle contained less than 2 percent almonds.
The environmental impact is also worth noting: 80 percent of nuts used in almond milk are grown in drought-prone California, yet it takes over a gallon of water to produce a single almond.
Almond milk is available in a wide range of price points. A study that compared plant-based milk alternatives found soy to have the most balanced nutritional profile of the bunch.
Silk also fortifies its soy milk with vitamins A, D2, and B12, and adds gellan gum to make it thicker. Oat milk has grown in popularity in recent years, even sneaking onto select Starbucks menus in the past month.
Banana Wave is a non-dairy milk made with real, whole bananas and fiber-rich oats. Featuring a naturally sweet and creamy consistency, Banana Wave is available in four flavors including Original, Chocolate, Strawberry, and Mango.
Each is made with plant-based ingredients, with no artificial sweeteners, flavors, or coloring.
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