The pros and cons of the most popular non-dairy milks

The pros and cons of the most popular non-dairy milksThe pros and cons of the most popular non-dairy milksEvery week a new previously unheard of non-dairy milk seems to seize the attention of whole milk abstainers everywhere- a demographic that has experienced a 61% growth since 2012. Several years into the cow-milk exodus we have a fairly healthy bounty of substitutes to choose from. Theres pecan milk, coconut milk, rice milk, and even camel milk.The health benefits are typical answers to the negative effects associated with traditional milk but how many of the alternatives actually stand on their own as far as dietary merits are concerned?Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moreAlmond MilkAlmond milk is the first non-dairy celebrity that I can remember.The blend of almonds and water is strained and reborn as a smooth nutrient rich, low-calorie beverage perfect for vegans and those tha t are lactose intolerant. Because many of the strongest health benefits of homemade almond milk are severely lessened by the dilution process practiced by many commercial brands, its important to read labels when shopping around for an optimal version of the dairy alternative.Almond milk is rich in vitamins and minerals, particularly Vitamin E, a vitamin known to aid in the prevention of cancer, heart disease in addition to boosting skin health and halting the risk and slowing the effects of cognitive diseases like Alzheimers. Most commercial brands of almond milk are further enriched with Vitamin E, with one serving typically providing 37% of your daily requirement.A cup of almond milk will run you between 60 and 80 calories, which is about 80 calories less than a glass of whole milk, and about 26 fewer calories than a cup of skim milk.Even with all of its benefits taken into consideration consumers with pre-existing thyroid conditions might want to consider other milk options. Ind ividuals should also speak with a pediatrician before administering almond milk to infants as it doesnt really provide the same necessary nutrients found in formula. Moreover,the production of almond milk contributesconsiderably to groundwater depletion.More than 80% of the worlds almond crop is grown in California, which has been experiencing its worst drought on record. It takes 1.1 gallons (5 liters) of water to grow one almond, and thanks to the big profits they bring in, almond orchards continue to be planted, reports Emine Saner of The GuardianThe health benefits all depend on how many almonds are used. Remember brand matters, as some distributors provide calcium enriched versions as well as unsweetened options. Fortunately making almond milk in your own homeisnt all that difficult. Simply finely grind some almonds, pop them in a blender with water, then strain all the unwanted pulp.Whether your purchasing from the store or whipping up your own batch, be aya to find other more efficient methods of obtaining protein and calcium if youre making an effort to steer clear of dairy milk.Soy MilkSoy milk actually contains more protein than almond milk even if it ultimately has more calories. More substantially though, soy milk isnt derived from a water-intensive crop like almond milk is, making its production much more environmentally friendly.Soy milk is composed of soybeans that are soaked and boiled with water. Non-Dairy milk has no saturated fat or cholesterol. The compounds found in soy milk are said to help prevent several illnesses, some of which include prostate cancer, diabetes, and liver disease.A single cup of unsweetened soy milk contains about 301 milligrams of calcium and about 1.1 milligrams of iron, in addition to being rich in B- 12, which helps us produce DNA.Soy milk is leid recommended to those with allergies or patients recently recovering from breast cancer due to the chemicals found in soy milk that are similar to estrogen. Even for drink ers without dietary constrictions soy tends to contain added sugar making it a less than ideal weight loss beverage.Oat MilkThe organically creamy-sweet beverage seems to be the latest coffeeconnoisseurs darling. Its reportedly great for bone health, lowers cholesterol, and its an excellent source for Vitamin B, Vitamin D, fiber and calcium. Though a glass of oat milk contains more calories than found in a glass of both almond and soy milk, its still significantly lower than a glass of whole milk.Oat milk has no lactose, nuts or any other common allergens. More than 94% of soy crops are genetically modified, so if genetic modification is a point of contention for you oat milk might be the way to go. Similarly to almond milk, you can make the stuff at home very easily, with a little bit of cinnamon, oats, and water.On the flip-side oat milk is typically higher in carbs than most common nut-based milks.Which is the healthiest?It depends on what role you need milk to serve in your part icular diet. If youre looking for protein, soy milk is your best bet, with 7 grams in a single glass (there are roughly 8 grams in a glass of whole milk). Almond milk doesnt provide very much protein and oat milk only fares fractionally better with 4 grams of protein per glass. If youre looking to shave some pounds, almond milk will serve you much better than rice, coconut, oat, and even soy, because its so low in calories and saturated fat. Oat milk tends to be more naturally flavorful thus a better compliment to beverages like lattes or macchiatos.In any case, non-dairy milk is fortified with different attributes so checking the labels is vital to accommodate your nutritional needs.You might also enjoyNew neuroscience reveals 4 rituals that will make you happyStrangers know your social class in the first seven words you say, study finds10 lessons from Benjamin Franklins daily schedule that will double your productivityThe worst mistakes you can make in an interview, according to 1 2 CEOs10 habits of mentally strong people