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Natural Awakenings South Jersey

Holy Cow! A Guide to the Ever-Expanding Milk Aisle

Feb 28, 2022 09:00AM ● By Jaycee Miller

   We all have to make tough decisions once in a while when we are grocery shopping. Many of us have stewed for several minutes in the pasta aisle wondering if we should get fettuccine or spaghetti, or pondered in the cereal aisle as to which flavor of oatmeal sounds the most delicious.   

   Further, those of us that have been in a dairy aisle in the past few years have probably marveled at the many options available. Therefore, it’s important to know the differences between some of these milks and which ones may do us the most good.  

Soy milk  

   Sharon Collison, a clinical instructor of nutrition at the University of Delaware, says the amount of protein in soy milk is usually “the same as cow’s milk,” or about eight grams per cup. Generally speaking, soy milk has the most protein of all plant-based milk.   

   Proteins have multiple health benefits, like lowering appetite and hunger levels, boosting muscle mass and strength, and aiding healing after injury. 

Almond milk (and other nut-based milk like cashew, macadamia, pistachio) 

   Nut-based milk has a low amount of protein than soy milk; adding this milk can fill a void some people watching their calorie intake may encounter.  

   Almond milk is often recommended for those that want a low-calorie beverage other than water because the unsweetened variety only has 30 calories a cup. This milk is usually fortified with calcium and vitamin D, which help reduce the risk for heart disease and boost immune health.  

Oat milk 

   One cup of oat milk has about four grams of protein; this milk’s creamy and rich texture makes it a favorite for some to add to their coffee.  

   For those that aren’t coffee drinkers, YummyInspirations.net shows how to make hot chocolate with it. And if we can put oat milk in coffee, we are willing to bet we can put it in certain kinds of hot tea.  

Flax milk 

   Flax milk contains omega-3 fatty acids, which are good for our hearts.  

   For those of us looking for eight grams of protein in our cups of flax milk, make sure to buy a brand of it that is enriched with pea protein. Otherwise, flax milk is generally similar in nutrition to nut-based milk and thus is not a good source of protein. 

Rice milk 

   Rice milk does not have any protein. It depends on calcium and vitamin D for its nutritional punch.  

   However, it has a higher calorie count than almond milk, so unless someone has many allergies or food intolerances, there are no real benefits to drinking it. 

Jaycee Miller is a freelance writer and researcher living in New Jersey. 

 

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