Plant-Based Milk Guide Overview and Recommendations a Generation Ago, If You Avoided Milk You Didn’T Have Many Options
Plant-Based Milk Guide Overview and Recommendations A generation ago, if you avoided milk you didn’t have many options. Perhaps you could find soymilk in a health food store if you were lucky. Today, things have changed dramatically. You can find milk-like beverages made from all sorts of plants, including nuts, seeds, and grains. In general, many plant-based milks are good alternatives to cow’s milk. Some are higher in fat, saturated fat, sugar, or sodium, however, while others can’t compare to the amount of protein, vitamins, and minerals. Keep these tips in mind to meet your nutrient needs while choosing plant-based milks: • Protein. Choose plant-based milks containing at least 5 g of protein per cup to help you meet your daily protein needs. If your favorite type is low in protein, choose other protein-rich foods throughout the day, such as nuts, nut butters, beans, lentils and tofu to fill in the gaps. • Bone Nutrients. Calcium and vitamin D are important for bone health. Fortunately, many plant-based milks are fortified with both. If, however, your drink of choice doesn’t provide these nutrients, choose other calcium- and vitamin D-rich foods throughout the day, such as kale, spinach, and calcium- and vitamin D-fortified juices and cereals. • Saturated Fat. You may notice coconut milk is higher in saturated fat than other plant milks. Like other foods high in this form of unhealthy fat, if you like it, simply enjoy it in moderation. Plant-Based Milks Nutritional Comparison Plant-based Milks Sat Fat Carbs Sodium Sugar Protein Calcium
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