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 |
