Category: Diet

Affordable milk substitutes

Affordable milk substitutes

BUDGET Subsritutes Affordable milk substitutes. If you buy through our links, we may earn a commission. Back to Reviews Valentine's gifts Best cookbooks to buy. And are these milk alternatives any healthier than cow's milk?

Affordable milk substitutes -

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. Here is the nutrition for 1 cup of unflavored hemp milk :. Unlike other non-dairy milk alternatives, hemp milk is not typically fortified with additional nutrients.

For this reason, it has little to no calcium, vitamin B12 or vitamin D, which are often added to plant milks. Still, it's a source of iron , which can help with energy, and contains some fiber which can help with digestion.

Hemp milk typically has a higher price point than cow's milk or other more popular milk alternatives, but it could be a good option for someone looking for something free of nuts or dairy. Rice milk is a grain-based beverage blended and strained to serve a similar purpose to milk.

For additional resources to healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board.

Kendall Reagan Nutrition Center Got Milk Alternatives? Subscribe Now. Kendall Reagan Nutrition Center Nutrition Connection Got Milk Alternatives? July Got Milk Alternatives? By Hannah Hinckley As plant-based milk alternatives increase in popularity, there is now an overwhelming variety of substitutes to choose from.

Comparison Table of Dairy versus Non-Dairy Milk Choices. Get to know our author: Hinckley is a 4 th year Undergraduate student majoring in Food Science and Human Nutrition with a concentration in Nutritional Sciences.

More Information For additional resources to healthy eating, check out these programs from our registered dietitian nutritionists.

Nutrition Connection. Soybeans are grown in large quantities around the world, primarily to feed the ever-growing numbers of livestock. As a result, they require vast amounts of land and water resources. Many environmental activists point out that swaths of Amazonian rainforest have been burned to make way for soy farms.

The solution? When buying a carton of soy milk, make sure it was made out of sustainable crops grown in the USA or Canada. Almond milk is one of the most popular plant-based milk alternatives in the US. It also has a good nutritional value.

As such, it can be a great choice for those on calorie-restricted diets. Although not much research has been conducted regarding the health benefits of almond milk, many studies praise the health-promoting properties of almonds.

Quite the opposite, multiple studies have shown that regular consumption of these nuts can help to lower blood pressure , improve blood lipid profile and have a beneficial effect on our cognitive abilities and gut health. However, there are a few drawbacks to almond milk. One is its environmental footprint.

Almond crops may not generate many greenhouse gasses or use a lot of land, but they require a significant amount of water to thrive. Farmers need to go through pints of water to produce a single glass of almond milk. Sweet and creamy, it works well with coffees, teas and breakfast cereals.

One cup of this milk alternative provides a whooping calories and 16g of carbohydrates, making it a great source of energy for active individuals. Thanks to such a high carbohydrate content, as well as a good texture, oat milk is potentially the best milk alternative for baking goods.

Oats contain many vital biologically active compounds, such as beta-glucans and avenanthramides. Beta-glucans is a fraction of water-soluble prebiotic fiber that has been shown to improve cardiovascular and metabolic health, as described in a review published in Nutrition Reviews , while avenanthramides may aid with reducing inflammation, easing skin irritation and fighting free radicals.

Still, oat milk has a few disadvantages. Its beta-glucans may cause bloating, gas and stomach cramps in individuals with sensitive stomachs. Another aspect to consider is the high sugar content. Solid oats are rich in complex carbohydrates, but the milk production process may cause them to break down to smaller molecules.

If a producer adds more sugar on top, this will elevate its carbohydrate content even further. As a result, oat milk may not be suitable for people on calorie-restricted diets or for patients with type 2 diabetes.

Coconut milk may not be as popular or widely available as soy or almond milk, but it does have a place as one of the best milk alternatives. As such, it can be a great choice for those on a low carb diet and people with type 2 diabetes. According to a review published in the Journal of the Science of Food and Agriculture , coconuts are a rich source of medium-chain fatty acids, compounds that closely resemble the ones found in human breast milk.

These nutrients have been shown to regulate blood lipids, improve cognitive function, reduce systemic inflammation and decrease the risk of developing metabolic conditions and certain types of cancer.

With a growing demand for this fruit, vast rainforest areas are being cut down to make space for coconut farms. According to PETA reports , in some countries monkeys are routinely chained to posts and forced to shake coconut trees.

Hazelnut milk may be a relative newcomer to the world of dairy-free products, but it can already be considered a top contender for the title of best milk alternative.

Hazelnuts contain many important vitamins and trace elements, including vitamin E, copper , manganese, cobalt , iron and zinc. One cup of hazelnut milk provides around 75 calories, while packing in healthy unsaturated fatty acids like omega-3 and omega The research into the health benefits of hazelnut milk itself is still in its infancy, but there's evidence behind the beneficial properties of hazelnuts.

According to a review published in the International Journal of Environmental Research and Public Health , regular consumption can help with regulating blood lipids, lowering blood pressure, bringing down inflammation levels and improving body composition.

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.

We include products we substitjtes are useful for our readers. If you buy through links on Affordable milk substitutes page, we may earn milkk Affordable milk substitutes commission. Healthline only shows substittutes brands and products that we stand behind. You can find many great milk alternatives available, including these 9 options. Make sure to stick with unsweetened varieties and avoid added sugars. Also check that your nondairy milk is fortified with calcium and vitamin B It is consumed as a beverage, poured on cereal and added to smoothies, tea or coffee.

Affordable milk substitutes -

Take the brainwork out of meal planning with our Real Easy Mealtime bundle. Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.

Keep reading to learn all about the best non-dairy milk for toddlers. Currently, there are two non-dairy milk alternatives that provide similar amounts of protein and fat as dairy milk: soy milk and pea protein milk. Related: Iron is an important nutrient to keep in mind. Learn the top iron-rich foods for babies, toddlers and kids.

In terms of protein, fat and calories, unsweetened soy milk is a nutrient-dense option for toddlers and kids. Depending on the brand, a cup of unsweetened fortified soy milk contains about 1 :.

If soy milk is the right choice for your family, choose a plain or unsweetened one that is fortified with calcium, and vitamins A and D. It is ideal for toddlers to have limited added sugars in their diet. In addition to soy milk, be sure to offer other foods throughout the day that will provide plenty of healthy fats.

It is made from yellow split peas, fortified with several key nutrients, and contains thickeners, oils and flavorings to create a creamy, milk-like experience. This milk alternative is gaining popularity for being a non-dairy milk alternative that contains a significant amount of protein, fat and calcium, and is also soy, nut and gluten free.

Depending on the brand, 1 cup of unsweetened fortified pea protein milk contains about 2 :. If pea protein milk is the right choice for your family, a plain, unsweetened variety that is fortified with calcium, and vitamins A and D is a good option. There are several other plant-based milk options on the market.

They are naturally lower in fat and in protein than other plant-based milks. Toddlers and young kids who are still rapidly growing and developing need more protein and fat than these milk provide in each bite and sip. Oat milk beverages are made from water, oats, oils, and are typically fortified with several key vitamins.

Oat milks vary widely in nutritional content depending on brand and variety within the same brand. Depending on the brand, 1 cup of unsweetened fortified oat milk contains about 3 , 4 :. Related: Get your child to eat oats with our handy guide.

Almond milk is made from ground almonds and water, and is naturally dairy-free and contains vitamin E. Almond milk in stores also contains thickeners and flavoring. It is often fortified with vitamins and minerals.

Families with tree nut allergies should avoid almond milk. Depending on the brand, 1 cup of unsweetened fortified almond milk contains about 5 :.

Related: Help your child learn to eat almonds. Coconut beverage is made from coconut cream and water. It has added vitamins and minerals, and thickeners. Depending on the brand, 1 cup of unsweetened fortified coconut beverage contains about 6 :.

Related: Curious about drinking raw milk? 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. Here is the nutrition for 1 cup of unflavored hemp milk :. Unlike other non-dairy milk alternatives, hemp milk is not typically fortified with additional nutrients.

For this reason, it has little to no calcium, vitamin B12 or vitamin D, which are often added to plant milks. Still, it's a source of iron , which can help with energy, and contains some fiber which can help with digestion. Hemp milk typically has a higher price point than cow's milk or other more popular milk alternatives, but it could be a good option for someone looking for something free of nuts or dairy.

Rice milk is a grain-based beverage blended and strained to serve a similar purpose to milk. Here is the nutrition for 1 cup of unsweetened rice milk :. Rice milk is often fortified with nutrients to mimic the nutrition of cow's milk and includes hard-to-find nutrients in plant-based foods, like calcium, vitamin B12 and iron.

While it's significantly lower in protein than cow's milk or other milk alternatives, this dairy- and nut-free beverage is higher in carbs, which can help give you an energy boost before activity. There are several options for milk and milk alternatives out there, and the choice you make should reflect your own dietary preferences and any restrictions you may have.

From a nutrition perspective, any type of cow's milk is naturally high in protein and nutrients that support healthy bones and a healthy body.

Depending on the brand, soy milk is comparable to cow's milk in protein and nutrition. Other milk alternatives tend to be lower in calories and protein but are often fortified by producers to boost their nutrition.

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Healthy Eating. By EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. Jessica Ball, M.

EatingWell's Editorial Guidelines. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. Reviewed by Dietitian Elizabeth Ward, M.

In This Article View All. In This Article. Cow's Milk. Soy Milk. Almond Milk.

Mllk with plain old soy Affordable milk substitutes Here's everything you need Affordable milk substitutes aubstitutes about the ever expanding milk aisle. Heading Money-saving menu selections the door? Read this article on the Outside app available now on iOS devices for members! Nondairy milk alternatives have expanded to include a wide variety of options pea milk, anyone? It can be tricky to keep them straight, much less sort out which ones are actually good for you—and which are worth the price. The Subsittutes store shelves can get a little overwhelming with all the different choices. So how do Affordable milk substitutes choose the right milk replacement for you? Affordablf out Affordable milk substitutes Affrdable facts about these six common milk alternatives. It's the best high-protein milk alternative. Soy milk offers about 7 grams of protein per cup, compared to cow milk's 8 grams per cup. Most, but not all, brands are fortified with calcium and vitamin D, so be sure to look at the nutrition label to find these nutrient values. Soy milk comes in flavored varieties, such as vanilla, and also comes in lighter and lower-calorie versions. Affordable milk substitutes

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