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With all the milk choices at the grocery store, ever which one to choose?! Any who, for almost the past decade or so, I have mostly stuck to plant based milk alternatives. In my early years 2% milk was good to me but over time my body started to reject it. Milk + cookies, milk + cereal and even ice cream went from a delight to all out tummy discomfort. With that being said, I began to transition to milk alternatives. Here's a little guide to help you the next time you have to make the "Milk" decision!
Here are some pros and cons:
Soy
Pro:
A good source of potassium
Contains as much protein as cow’s milk but is lower in calories than whole milk
Very little saturated fat
Can be fortified with vitamins A, B-12, D, and calcium
Cons:
A common allergen
Made from genetically modified organisms (GMO’s)
Oat
Pro:
Good substitute for nut, soy, and gluten free diets
High in iron, one cup has 10% of your daily iron intake
Can be fortified with calcium
Contains a high amount of fiber and protein
Helps improve bowel movements
Cons:
Can contain high amounts of preservatives and sugar
Not as nutrient dense as other milks
Almond
Pros:
Low in calories
Vegan and Lactose free
Fortified to be a good source of calcium, vitamin A, and vitamin D
Cons:
Not a good source of protein
Environmental concerns about the amount of water needed to cultivate almonds
Cashew
Pros:
50% more calcium than cow’s milk
Contains vitamins A, E, and D
Cons:
Low Protein
Expensive
Store bought versions are often sweetened for taste
Rice
Pros:
Not that allergenic
Can be fortified to be a good source of calcium, vitamin A, adn D
Sweet
Cons:
High in carbohydrates
Not a good source of protein
Coconut
Pros:
Safe for people with nut allergies
Can be fortified to be a good source of calcium, vitamins A and D
Cons:
Not a good source of protein
May contain carrageenan
Written By: Maalik Ameer