Cons : Cashew milk is not a natural source of calcium and vitamin D. Store brands usually, but not always, fortify formulas with these nutrients. Drinkability : Like almond milk, cashew milk has a subtle, nutty flavor, and we think it is more flavorful than rice milk but not as sweet. Texturally, it is thick and smooth. Coconut milk is made from filtered water and coconut cream, which is derived from grated mature coconut flesh.
Pros : Coconut milk has a creamier consistency than other dairy alternatives, making it ideal for making ice cream or thick soups. It does contain more fat than other types of alternative milk, but they are considered healthy fats that the body needs. Cons : Coconut milk is not a natural source of calcium, vitamin A or vitamin D and has to be fortified with these ingredients in order to be as beneficial as regular milk.
Hemp milk is made by blending water with the seeds of the hemp plant, cannabis sativa. Although this plant is also used to produce marijuana, hemp milk contains unnoticeable trace amounts of the psychoactive ingredient THC.
Pros : It has fewer carbs than regular milk and more protein, iron and omega fatty acids compared to almond milk. It is free of soy, lactose and gluten. Cons : Although hemp milk is a complete protein, it contains less protein than whole milk and has to be fortified with calcium and vitamin D. Drinkability : We liked the hemp milk the least of all the alternatives we tried.
It is very thin, and tastes a bit like soapy water. This milk alternative is made by soaking and blending steel-cut or rolled oats with water and then straining it through cheesecloth to isolate the milk from the oats. Pros : Oat milk is free of lactose, soy, gluten and nuts, making it the ideal alternative for people with multiple food intolerances.
Naturally, it is great over breakfast cereal. The outcomes all contribute to the overall flavour and texture of the coffee, meaning connoisseurs are often experimenting, to discover the perfect cup. As you can see there are some clear preferences, but for what reasoning? Soy milk already boasts a rich history, as one of the go-to dairy-free milk options.
Most coffee shops will be more than experienced with using it. The taste is somewhat nondescript. This is a bonus for baristas, as they know it will not compromise the flavour of the coffee. A nut milk that comes in varieties of sweetened and unsweetened, diversifies its contribution to the final flavour of a coffee.
Without saying almonds, it tastes nutty with a slightly bitter aftertaste, hence why some opt for the sweetened version of almond milk, depending on the roast used for the coffee itself. If you like an extra layer of flavour, almond milk offers coffee that dimension. Talk about texture. It also has a lot of healthy fats! Some may argue that it distracts from the flavours of the coffee but that would depend on the coffee, of course.
It certainly adds flavour by welcoming an exotic-like experience without the need for any artificial flavourings or sweetners. Moreover, its foam is also more bubbly than dairy milk, giving it a livelier appeal but a quicker disintegration rate. Oats also contain beta-glucans which help with aiding heart health and lowering cholesterol. As expected, oat milk carries that wheaty flavour with it.
It does stretch well and create a nice foam, however, like many other plant-based milks, it can split. As with other nondairy milks, it often contains thickeners to improve texture and taste. Rice milk is the least allergenic of the nondairy milks.
This makes it a safe option for those with allergies or intolerances to dairy, gluten, soy or nuts. Rice milk is mild in taste and naturally sweet in flavor. It has a slightly watery consistency and is great to drink on its own as well as in smoothies, in desserts and with oatmeal. One cup ml of rice milk contains — calories, 2—3 grams of fat, 1 gram of protein and 27—38 grams of carbohydrates 36 , It also contains considerably less protein and fat.
Of all the nondairy milk alternatives on this list, rice milk contains the most carbohydrates — around three times as many as the others.
For this reason, it may not be the best option for people with diabetes. Due to its low protein content, rice milk may also not be the best option for growing children, athletes and the elderly. This is because these populations have higher protein requirements. Rice milk has also been shown to contain high levels of inorganic arsenic , a toxic chemical found naturally in the environment Long-term exposure to high levels of inorganic arsenic has been associated with an increased risk of various health problems, including certain cancers and heart disease 39 , 40 , Solely relying on rice and rice products is not advised, especially for infants, toddlers and pregnant women For most people, drinking rice milk should not be a cause for concern.
However, if rice happens to make up a significant part of your diet, then it could be beneficial to diversify your diet by eating a variety of grains, including other nondairy milks. It is rich and creamy and has a sweet and subtle nutty flavor. As with most nut-based milks, the nut pulp is strained from the milk. This means the fiber, protein, vitamins and minerals from the whole cashew are lost. One cup ml of unsweetened cashew milk contains just 25—50 calories, 2—4 grams of fat, 0—1 gram of protein and 1—2 grams of carbohydrates 43 , Due to its low protein content, cashew milk may not be the best option for people with increased protein requirements.
It could be worth switching to a higher-protein milk such as soy or oat if you have increased protein needs, or if you struggle to meet your daily protein requirements. However, with only 25—50 calories per cup ml , unsweetened cashew milk is a great, low-calorie option for those looking to reduce their total daily calorie intake.
The low carbohydrate and sugar content also makes it a suitable option for people who need to monitor their carb intakes, such as people with diabetes. It has a richer, smoother and creamier flavor than most nondairy milks, and tastes great on its own or in coffee and smoothies. One cup ml contains 50—55 calories, 4. It is also somewhat lower in protein and carbohydrates. It is very low in calories, with only 50—55 calories per cup ml. This makes it a great option for those trying to reduce their calorie intake.
The low carbohydrate content also makes it a suitable option for people with diabetes or those looking to reduce their carb intake. Increasing your intake of monounsaturated fats may help reduce blood cholesterol levels, blood pressure and the risk of heart disease, especially if it replaces some saturated fat or carbohydrates in your diet 47 , 48 , 49 , Hemp milk is made from the seeds of the hemp plant, Cannabis sativa.
This is the same species used to make the drug cannabis, also known as marijuana. Hemp milk has a slightly sweet, nutty taste and a thin, watery texture. It works best as a substitute for lighter milks such as skim milk. One cup ml of unsweetened hemp milk contains 60—80 calories, 4.
It also contains significantly fewer carbohydrates. It is a good option for vegans and vegetarians, since one glass provides 2—3 grams of high quality, complete protein, with all the essential amino acids. Your body cannot make omega-3s and omega-6s, so you must obtain them from foods Lastly, unsweetened hemp milk is very low in carbohydrates, making it a great option for those who want to reduce their carb intake.
If this is a priority for you, avoid sweetened varieties because they can contain up to 20 grams of carbs per cup ml Quinoa milk is made from water and quinoa, an edible seed that is commonly prepared and consumed as a grain. The whole quinoa grain is very nutritious, gluten-free and rich in high-quality protein. For this reason, it is slightly more expensive than other nondairy milks and can be a little harder to find on supermarket shelves.
Quinoa milk is slightly sweet and nutty and has a distinct quinoa flavor. It works best poured onto cereal and in warm porridge. One cup ml contains 70 calories, 1 gram of fat, 2 grams of protein and 12 grams of carbohydrates It also contains significantly less fat and protein.
This means that most of the protein, fiber, vitamins and minerals from quinoa are diluted. It has a fairly well-balanced nutrition profile compared to other nondairy milks. It is comparatively low in fat with moderate amounts of protein, calories and carbs.
Quinoa milk is a good plant-based source of complete protein for vegetarians and vegans. If it is available at your local supermarket, then it could be worth trying. With a wide range of nondairy milks available on supermarket shelves, it can be difficult to know which one is best for you. When making your choice, be sure to stick with unsweetened varieties and avoid added sugars. In addition, make sure your nondairy milk is fortified with calcium and vitamin B
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