Milk alternatives. Are they Healthy ?

At the start of the year, we frequently concentrate on health, such as attempting to lose weight, altering our diets, or eating more healthily. This often prompts individuals to examine their daily consumption habits.

Milk is incorporated into cereals, coffee, shakes, and numerous other treats we enjoy.

Tied in with our new years goals we often target milk as something we can change or find alternatives for.

1 Glass of whole cows milk (3.25%)

• Calories: 149 calories in a cup

• Protein: 7.7 grams in a cup

• Fat: 7.9 grams in a cup

• Carbohydrates: 12 grams in a cup

• Sugar: 12 grams in a cup

1 Glass of 2% milk

• Calories: 122 calories in a cup

• Protein: 8.1 grams in a cup

• Fat: 4.8 grams in a cup

• Carbohydrates: 12 grams in a cup

• Sugar: 12 grams in a cup

1 Glass of skim milk

• Calories: 80 calories in a cup

• Protein: 8 grams in a cup

• Fat: 0 grams in a cup

• Carbohydrates: 11 grams in a cup

• Sugar: 11 grams in a cup

Although milk may appear to have more calories than its alternatives, it is also rich in essential vitamins and nutrients important for overall health.

Numerous people explore options beyond conventional milk, like soy, oat, rice, or hemp milk, which are some of the most favored choices.

Soy milk is a well-liked plant-based alternative that is high in protein and has a similar fat content to 1% cow's milk.

It contains oligosaccharides, a type of sugar that some people find difficult to digest.

If sweetened, it has more calories than average.

Oat milk is made from oats and water and often includes added ingredients like gums, oils, and salt to enhance its taste. Its naturally sweet and mild flavor makes it a suitable option for cooking.

The BBC reports that oat milk is among the most eco-friendly milk alternatives.

Rice milk tastes sweeter than other dairy alternatives and is noticeably more watery. To match the calcium and vitamin D content of cow's milk, it requires fortification*1.

*1 Fortification is the process of adding minerals and nutrients that are not naturally present.

Hemp milk is made from hemp seeds blended with water and then filtered. It contains 10 essential amino acids and both omega-3 and omega-6 healthy fats.

Macro break down

Soy Milk (1 Cup)

• Calories: 131 calories in a cup

• Protein: 8 grams in a cup

• Fat: 4.3 grams in a cup

• Carbohydrates: 15 grams in a cup

• Sugar: 10 grams in a cup

Oat milk (1 Cup)

• Calories: 120 calories in a cup

• Protein: 3 grams in a cup

• Fat: 5 grams in a cup

• Carbohydrates: 16 grams in a cup

• Sugar: 7 grams in a cup

Rice milk (1 Cup)

• Calories: 115calories in a cup

• Protein: 0.7 grams in a cup

• Fat: 2.4 grams in a cup

• Carbohydrates: 22.4 grams in a cup

• Sugar: 12.9 grams in a cup

Hemp milk (1 Cup)

• Calories: 103 calories in a cup

• Protein: 8 grams in a cup

• Fat: 2.4 grams in a cup

• Carbohydrates: 12 grams in a cup

• Sugar: 13 grams in a cup

In the end, there are many other milk alternatives that may suit your needs more effectively. Don't think that you need it to survive just because you grew up with it.

Additionally, examine the nutrition label on products.

Just because something is marketed as healthy doesn't mean it is.

Ultimately, it's up to you to decide what you want to use as a substitute for your dairy products.