Monday, October 3, 2011

A Buyers Guide to Milk


Cows milk

Non-dairy milk

 Type

Non-fat (Skim)

1%

2%

Whole

Rice

Soy

Almond

Hemp

Oat

Calories

90

120

130

150

110

90

70

130

130

Fat

0g

2.5g

5g

8g

2.5g

3.5g

3g

3-7g

2.5g

Carbs

13g

14g

13g

11g

20g

10g

9g

20g

24g

Sugar

13g

14g

13g

11g

13g

6g

8g

15g

19g

Protein

10g

11g

10g

8g

1g

6g

2-9g

4g

4g

Calcium

30%

30%

30%

30%

30%

30%

30%

46%

35%


*Per 1 cup serving

While numerous milks line the shelves these days, it may be confusing which one to pick! While cows milk is still a staple, most alternative milk products are made from non-dairy sources such as almonds, rice, or soy. It is important to know that they do have different amounts of calories, fat, protein, carbohydrates and calcium.

Why all the choices? Milk protein allergies and lactose intolerance are common among the U.S. population, causing those individuals to restrict milk and milk products. Alternative non-dairy milks are made without these proteins and without lactose to allow those individuals to keep milk in their diets (and in their cereal!). 

Nutritional content:
Almond milk is the lowest in calories and also lower in protein than cows milk. If milk is a primary source of your protein at breakfast, aim for additional protein when drinking almond milk (such as peanut butter, eggs, whole wheat toast, or a breakfast meat).
*Watch for added sugar in alternative milks such as sweetened vanilla soy milk or almond milk. They can have high amounts of added sugar. 
Got milk?

Learn more about different dairy products and other products lining grocery store shelves with Simply Smart Nutrition Grocery Tours.

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