from Shape April 2013 issue:
"Most nondairy milks are fortified with the same amounts of bone-strengthening calcium and vitamin D you'd find in the cow's product, so that much is a level playing field," says Ruth Frechman, R.D., a nutritionist in Burbank, CA, and a spokesperson for the Academy of Nutrition and Dietetics. But some versions are deficient in other important nutrients--like protein--or contain more of certain vitamins. She gives us the lowdown on these liquids' assets. ~Abigail Libers
Rice Milk
Pros Combine partially milled rice with water and you get the ultimate cholesterol-free, hypoallergenic beverage--a savior for those avoiding soy, nuts, or dairy.
Cons Rice milk has minimal amounts of protein and fiber and lots of carbs--23 grams in 1 cup, compared with 12 in skim milk. Some also find it too watery for coffee or cereal.
120 Calories, 2.5g Fat (0g Saturated), 1g Protein, 0mg Cholesterol
Coconut Milk
Pros This fresh blend of coconut pulp and water is fortified with vitamin B12, which promotes a healthy nervous system. The milk's naturally sweet taste and thick consistency make it ideal for use in baked goods and smoothies.
Cons All 5g of fat in a serving are saturated (that's a third of the daily limit for women on a 1,600-calories-per-day diet), so sip with restraint.
80 Calories, 5g Fat (5g Saturated), 1g Protein, 0mg Cholesterol
Goat's Milk
Pros The new non-vegan kid in the dairy aisle is easier to digest than cow's milk because it lacks a protein that can trigger allergies. It's also high in phosphorus, zinc, and essential fatty acids.
Cons Goat's milk has more saturated fat than any of the other milk alternatives and a tangy taste that can take some getting used to. Also, its high price has been known to cause sticker shock.
168 Calories, 10g Fat (6.5g Saturated), 9g Protein, 27mg Cholesterol
Almond Milk
Pros This low-cal drink boasts a whole milk-like texture and a big dose of antioxidant vitamin E. Its sweet, nutty flavor is an excellent complement to coffee and breakfast cereal.
Cons Though typically enriched with calcium and vitamin D, almond milk loses fiber and protein during production.
60 Calories, 2.5g Fat (0g Saturated), 1g Protein, 0mg Cholesterol
Soy Milk (Light)
Pros Made from a mixture of heart-healthy soybeans and water, this nondairy vegan pick contains almost as much protein as cow's milk.
Cons Some studies have linked high soy intake to health conditions ranging from digestive ailments to reproductive disorders. Limit yourself to 1 cup a day if you're concerned.
60 Calories, 1.5g Fat (0g Saturated), 6g Protein, 0mg Cholesterol
Cow's Milk (Skim)
Pros Loaded with calcium, protein, and potassium, lowfat milk offers, for many people, the most nutritional bang for their buck. Studies have linked it to a reduced risk of high blood pressure, osteoporosis, colon cancer, and type 2 diabetes.
Cons Conventional milk is off-limits for vegans, as well as the 13 percent of Americans who are lactose-intolerant. There's also some concern about the use of growth hormones or antibiotics in cows' feed, which can be avoided by choosing organic brands.
83 Calories, 0.2g Fat (0.1g Saturated), 8g Protein, 5mg Cholesterol
**Nutritional analysis based on a 1-cup serving for each variety**
"Most nondairy milks are fortified with the same amounts of bone-strengthening calcium and vitamin D you'd find in the cow's product, so that much is a level playing field," says Ruth Frechman, R.D., a nutritionist in Burbank, CA, and a spokesperson for the Academy of Nutrition and Dietetics. But some versions are deficient in other important nutrients--like protein--or contain more of certain vitamins. She gives us the lowdown on these liquids' assets. ~Abigail Libers
Rice Milk
Pros Combine partially milled rice with water and you get the ultimate cholesterol-free, hypoallergenic beverage--a savior for those avoiding soy, nuts, or dairy.
Cons Rice milk has minimal amounts of protein and fiber and lots of carbs--23 grams in 1 cup, compared with 12 in skim milk. Some also find it too watery for coffee or cereal.
120 Calories, 2.5g Fat (0g Saturated), 1g Protein, 0mg Cholesterol
Coconut Milk
Pros This fresh blend of coconut pulp and water is fortified with vitamin B12, which promotes a healthy nervous system. The milk's naturally sweet taste and thick consistency make it ideal for use in baked goods and smoothies.
Cons All 5g of fat in a serving are saturated (that's a third of the daily limit for women on a 1,600-calories-per-day diet), so sip with restraint.
80 Calories, 5g Fat (5g Saturated), 1g Protein, 0mg Cholesterol
Goat's Milk
Pros The new non-vegan kid in the dairy aisle is easier to digest than cow's milk because it lacks a protein that can trigger allergies. It's also high in phosphorus, zinc, and essential fatty acids.
Cons Goat's milk has more saturated fat than any of the other milk alternatives and a tangy taste that can take some getting used to. Also, its high price has been known to cause sticker shock.
168 Calories, 10g Fat (6.5g Saturated), 9g Protein, 27mg Cholesterol
Almond Milk
Pros This low-cal drink boasts a whole milk-like texture and a big dose of antioxidant vitamin E. Its sweet, nutty flavor is an excellent complement to coffee and breakfast cereal.
Cons Though typically enriched with calcium and vitamin D, almond milk loses fiber and protein during production.
60 Calories, 2.5g Fat (0g Saturated), 1g Protein, 0mg Cholesterol
Soy Milk (Light)
Pros Made from a mixture of heart-healthy soybeans and water, this nondairy vegan pick contains almost as much protein as cow's milk.
Cons Some studies have linked high soy intake to health conditions ranging from digestive ailments to reproductive disorders. Limit yourself to 1 cup a day if you're concerned.
60 Calories, 1.5g Fat (0g Saturated), 6g Protein, 0mg Cholesterol
Cow's Milk (Skim)
Pros Loaded with calcium, protein, and potassium, lowfat milk offers, for many people, the most nutritional bang for their buck. Studies have linked it to a reduced risk of high blood pressure, osteoporosis, colon cancer, and type 2 diabetes.
Cons Conventional milk is off-limits for vegans, as well as the 13 percent of Americans who are lactose-intolerant. There's also some concern about the use of growth hormones or antibiotics in cows' feed, which can be avoided by choosing organic brands.
83 Calories, 0.2g Fat (0.1g Saturated), 8g Protein, 5mg Cholesterol
**Nutritional analysis based on a 1-cup serving for each variety**
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