When you discover that you (or a family member) have to give up dairy it can be overwhelming. (Take it from me, I know. I was raised on a dairy farm!)
There are plenty of other options out there and as long as there are no other allergies (soy or nut), it is simply a matter of taste.
Almond Milk
Almond milk is made from ground almonds and filtered water. It may also contain starches or thickeners to improve the consistency and shelf life.
Almond milk is lower in calories than the other types of plant milk on the market – as long as you chose the unsweetened variety.
Almond milk is naturally lactose free and vegan, and has no saturated fats.
One cup of almond milk contains:
- 60 calories
- 3g fat
- 1g protein
- 1g carbohydrates
Be sure to chose a variety that is fortified with calcium, vitamin A, and vitamin D.
Soy Milk
Soy milk is made from soybeans and filtered water. It may also contain starches or thickeners to improve the consistency and shelf life.
Soy milk is naturally cholesterol free, low in saturated fats, has no lactose and is a good source of protein and potassium. In fact, soy milk has the highest protein of all the plant-based milks.
One cup of soy milk contains:
- 80 – 100 calories
- 4g fat
- 7g protein
- 4g carbohydrates
Soy milk is also a good source of calcium as long as you choose a fortified variety.
Rice Milk
Rice milk is made from milled rice and filtered water. It may also contain starches or thickeners to improve the consistency and shelf life.
Rice milk is the least likely of all the milks to cause allergies – so if you (or your family) have a lot of allergies this could by the milk for you.
Rice milk is naturally sweeter than all the other milks.
One cup of rice milk contains:
- 120 calories
- 2g fat
- less than 1g protein
- 22g carbohydrates
Be sure to chose a variety that is fortified with calcium, vitamin A, and vitamin D.
Coconut Milk
Coconut milk is made from coconut cream (which is made from grated coconut flesh) and filtered water. It may also contain starches or thickeners to improve the consistency and shelf life.
Coconut milk does have more fat than the other milks.
One cup of coconut milk contains:
- 50 calories
- 5g fat
- 0g protein
- 2g carbohydrates
Be sure to choose a variety that is fortified with calcium, vitamin A, and vitamin D.
In Conclusion…
There are many different types of plant-based milk for you to choose from. As long as you choose one that is fortified with calcium, vitamin A, and vitamin D, your nutrition will not suffer.
In fact, more and more varieties of plant-based milk are arriving on the supermarket shelves almost weekly!
In our house we purchase low fat Soy milk for myself and Miss 16, unsweetened Almond milk for Miss 15, and skim cows milk for Mr 18 and hubby.
This is our normal, what’s yours?
Enjoy.
LGxx
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