Moo juice is facing some stiff competition
in the supermarket from options derived from rice, soybeans, coconuts, and
more. So how do you know which ones will do your body good? "Most nondairy
milks are fortified with the same amounts of bone-strengthening calcium and
vitamin D you'd find in the cow's product, so that much is a level playing
field," says Ruth Frechman, R.D., a nutritionist in Burbank, CA, and a
spokesperson for the Academy of Nutrition and Dietetics. But some versions are
deficient in other important nutrients like protein or contain more of certain
vitamins. She gives us the lowdown on these liquids' assets, by Abigail L.
Moo
juice is facing some stiff competition in the supermarket from options derived
from rice, soybeans, coconuts, and more
Soil Milk (Light)
Pros: Made from a mixture of heart-healthy
soybeans and water, this nondairy vegan pick contains almost as much protein as
cow's milk.
Cons: Some studies have linked high soy
intake to health conditions ranging from digestive ailments to reproductive
disorders. Limit yourself to 1 cup a day if you're concerned.
60 Calories, 1.5g Fat (0g Saturated), 6g
Protein, 0mg Cholesterol
Rice Milk
Pros: Combine partially milled rice with
water and you get the ultimate cholesterol-free, hypoallergenic beverage - a
savior for those avoiding soy, nuts, or dairy.
Pros: Rice milk has minimal amounts of
protein and fiber and lots of carbs - 23 grams in 1 cup, compared with 12 in
skim milk. Some also find it too watery for coffee or cereal.
120 Calories, 2.5g fat (0g Saturated), 1g
Protein, 0mg Cholesterol
Rice
Milk
Cow's Milk (Skim)
Pros: Loaded with calcium, protein, and
potassium, lowfat milk offers, for many people, the most nutritional bang for
their buck. Studies have linked it to a reduced risk of high blood pressure,
osteoporosis, colon cancer, and type 2 diabetes.
Cons: Conventional milk is off-limits for
vegans, as well as the 13 percent of Americans who are lactose-intolerant
There's also some concern about the use of growth hormones or antibiotics in
cows' feed, which can be avoided by choosing organic brands.
83 Calories, 0.2g Fat (0.1g Saturated), 8g
Protein, 5mg Cholesterol
Almond Milk
Pros: This low-cal drink boasts a whole
milk-like texture and a big dose of antioxidant vitamin E, Its sweet, nutty
flavor is an excellent complement to coffee and breakfast cereal.
Cons: Though typically enriched with
calcium and vitamin D. almond milk loses fiber and protein during production.
60 Calories, 2.5g Fat (0g Saturated), 1g
Protein, 0mg Cholesterol
Almond
Milk
Coconut Milk
Pros: This fresh blend of coconut pulp and
water is fortified with vitamin B12, which promotes a healthy nervous system.
The milk's naturally sweet taste and thick consistency make it ideal for use in
baked goods and smoothies.
Cons: All 5 grams of fat in a serving are
saturated (that's a third of the daily limit for women on a
1,600-calories-per-day diet), so sip with restraint.
80 Calories, 5g Fat (5g Saturated), 1g
Protein, 0mg Cholesterol
Coconut
Milk
Goat's Milk
Pros: The new non-vegan kid in the dairy
aisle is easier to digest than cow's milk because it lacks a protein that can
trigger allergies. It's also high in phosphorus, zinc, and essential fatty
acids.
Cons: Goat's milk has more saturated fat
than any of the other milk alternatives and a tangy taste that can take some
getting used to. Also, its high price has been known to cause sticker shock.
168 Calories, 10g Fat (6.5g Saturated), 9g
Protein, 27mg Cholesterol
