Non -dairy milks are an excellent alternative for those who are intolerant to lactose, vegans or simply prefer an option based on plants, but it is not because it does not contain milk. Read the label and you will see some marks using incomparable ingredients, are filled with sugar, have high calories and little nutritional value. To help navigate through the series of options, eat this, not that! Speed up with health experts who share non -dairy milks to leave the store and why.
Cashew milk
The gums such as guar gum, xanthane gum and gum gellan help give cashew milk a smoother and thicker texture, but it does not agree with everyone. “Creamy milk and cashew nuts have a low protein content and can include added gums or stabilizers, which can trigger sensitive digestive systems,” explains Candice Van Eeden, Aaaaa Holistic nutrition coach at Kuon Healthcare. “It is also commonly enriched artificially to reproduce nutrition of dairy milk.”
Sweet vanilla milk
Sweet vanilla milk is an essential choice for many who want a touch of sweetness, but it contains more sugar than you probably think. “Many varieties of sweets based on sweet plants have about 13 grams of sugar added, and it is simply not necessary for a delicious tasting vegetable milk,” explains Tiffany Bruno, MS, RDN and Switch4good’s Director of Education. If you want a vanilla flavor without added sugar, look for unsweetened. Bruno adds: “It is also important to note that cow’s milk has 12 grams of sugar per portion, so switching to plant milk is the best way to reduce your sugar in these applications.”
Oat coffee cream
Cake Creamer is an essential daily life for many, but the Crédier de Café d’Aatine is not the answer, according to Bruno who says to keep in mind the small portion of 8 Oz. “The calories will add up quickly when you add a generous paid to your coffee,” she explains. “You certainly do not need to abandon it, pay attention to what you add. If you try to keep your morning drink in calories, stay with a milk based on unsweetened nuts, like cashews, it will be creamy but light in calories.”
Rice milk
Rice milk is another popular choice for non -dairy milk, but it is not a good source of protein for those who try to strengthen their daily contribution. “For people who count on milk as a source of protein, this does not fulfill this role,” explains Kathleen Benson, CSSD, CPT, RDN at Vnitrition. “If you like rice milk for taste or because it works better for your digestion, it can adapt, but be sure to get proteins elsewhere in your meal or snack.”
Sweet hemp milk
Hemp milk has a smooth and creamy texture and a light and hazelnut flavor that makes it versatile for use in drinks, cooking and cooking. But avoid the sweet option. Van Eeden says he is charged with sugar. “Hemp milk has the potential to be rich in omega-3, but sweets contain artificial sugar that does not add value,” she explains.
Oat milk
Oat milk has a taste for dairy products and is often a good choice to eat with cereals, but Benson says it is an unhealthy combo. “When oat milk is associated with cereals, you really add more carbohydrates without the proteins you get dairy milk or soy milk,” she said. “For children or anyone trying to achieve protein objectives through milk, it is not an individual exchange.” Benson adds: “If you like oat milk with cereals, try to balance your breakfast with another source of protein such as eggs, yogurt or a garnish rich in protein.”
Coconut milk
Coconut milk has a distinct creamy flavor which is delicious as a basis in Asian dishes, but Van Eeden says that it has no real nutritional advantages. “Most almond milks are low in protein and nutrients with very few real almonds and many added sugars,” she explains. “Excess sugar can cause blood sugar peaks, leads to energy accidents.”
Heather Newgen
Heather Newgen has two decades of experience in relationships and writing on health, fitness, entertainment and travel. Heather is currently working for several publications. Learn more about Heather
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