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The dairy department of the supermarket today is certainly complicated: almond milk, soy milk, rice milk, meatloaf and much more that last is actually completely made up, but who really knows one day.
And almonds, soy and rice are the usual suspects. To make things even more amazing, there is now a new class of "alterna-milks" on the market. No wonder then that consumers are confused.
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According to a study from 2018, 73 percent of consumers surveyed thought that almond-based beverages had as much or more protein per serving than milk. Wrong: cow's milk has eight times as much.
Why are there so many of these alternatives? Dina Cheney, author of The New Milks.
You already know how veganism, sustainability concerns, and the quest for lactose and cholesterol-free options are nutritionally sound, but is it worth trying one of these new preparations?
"Your choice really depends on your goals," says Sandra J. Arevalo, RD, spokeswoman for the Academy of Nutrition and Dietetics.
Here is a guide to the latest options:
The sales of this grain beverage have increased by 425 percent to displace almond milk as an alternative to cow's milk. The popularity of oatmeal can be attributed to the naturally sweet taste and the creamy texture. But it comes at a price: "Oats are a high-starch cereal, so this drink has more carbohydrates than almond milk – about six times more," says Arevalo.
Oat milk is equivalent to 1 percent cow's milk. However, it contains only about half of the protein of cow or soy milk. Brands like Oatly praise the health benefits of beta-glucans, a type of fiber that can help with blood glucose control and cholesterol. While the power of beta-glucan is true, an 8-ounce glass of oatmeal contains half of the nutrient you would find in a bowl of oatmeal (2 grams versus 4 grams, says Arevalo).
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Tastes like: Something like cornmilk in your bowl: creamy, thick and sweet.
Peanut Milk has similar properties to other Nut Milk Milk, e.g. B. almonds and cashew nuts. Drink a glass and you consume healthy, polyunsaturated fats and some fiber. But they also take 8 grams of protein, comparable to cow's milk.
Elmhurst, a brand run by a former dairy, differs from its milk by a technique that draws more flavor and nutrients from the basic ingredients. They even make special formulations for baristas – and their products are shelf stable.
Tastes like: peanuts? But unlike almond and other nut milk, the taste is much more concentrated and rich, not watered down.
Although hemp milk contains less protein and fewer carbohydrates than oatmeal, it also contains fewer total calories. Hemp milk packet jargon might indicate that the milk is a good source of heart-healthy omega-3 fatty acids. That is somehow true. Advertising – read below
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The type of omega-3 fatty acids in hemp milk is referred to as alpha-linolenic acid (ALA). It differs from the EPA found in fish (DHA and D). The latter are ideal as your body converts ALA into these forms, but less efficiently. Therefore, ALA is not a substitute for DHA / EPA, but it has been shown to be heart healthy.
Tastes like: Nothing. If you pay close attention, you may be able to spot a faint taste of sunflower seeds.
Pea milk is proud of protein, which contains 8 grams per serving. This is similar to cow's milk. Pea milk, in addition to iron and calcium, also contains "a nice amount of vitamin A, which is good for your vision, skin and nail health," says Arevalo.
Tastes like: A really smooth protein shake with no taste. It's good!
This supermarket novice is actually a blend of yellow pea protein and tapioca to give the texture, with a little bit of potato starch thrown in by fortification like corn. And like most cereals, it has also added sugar. Even the original taste has six grams of the material.
It tastes sweet, earthy and a bit starchy, with a thickness like watery yogurt.