When it comes to alternative milks, options abound. Gena Hamshaw, a certified clinical nutritionist based in New York City, weighs in on how these sips stack up.
Reprinted from KIWI Magazine
|Milk:||Nutritional highs||Nutritional lows||How to use it|
|Soymilk||High in protein (7 g per cup); usually fortified with calcium and vitamins D and B12; low in saturated fat||Sweetened varieties can be high in sugar, so opt for unsweetened.||Similar in taste and texture to cow’s milk, soymilk can be enjoyed anywhere you’d use dairy milk.|
|Almond milk||Good source of vitamin E; low in saturated fat and sugar; usually fortified with calcium||Low in protein (about 1 g per cup)||The mildly sweet, nutty flavor works particularly well in baked goods.|
|Rice milk||Free of the common allergens soy, gluten, and nuts, which are often found in nondairy milks||Low in protein; tends to be higher in sugar than the other options||Tasty straight up, alongside a cookie for dunking, or as a soup base|
|Oat milk||Good source of fiber and protein; fortified with calcium, vitamin D, and riboflavin||High in sugar—about 17 grams per serving||Its mild flavor and thick consistency work in mashed potatoes and soups.|
|Coconut milk||High in iron, fiber, and protein (about 5 g per cup), low in sugar||Traditional kinds are super-high in saturated fat, so use sparingly.||In Indian or Thai curry dishes and in homemade nondairy ice cream|