Milk and vegetable drinks in comparison

, semi-skimmed (2 percent, 1 percent), skim (fat-free), and lactose-free milk. For people with different or allergic dietary needs, there are also alternatives to cow's milk on the market. They are vegetable drinks made from cereals or dried fruit. Among the most popular are those based on almonds, oats, soy, rice and coconut.

Each type of milk has beneficial nutritional properties and contraindications, which vary according to a person's diet, state of health, nutritional needs or personal taste preferences. For example, some people may be intolerant to vaccine proteins and may need to choose a plant-based alternative. Those who need to increase their calorie and nutritional intake can opt for whole milk, which is a concentrated source of protein. fat and calories.

However, whole milk and coconut plant drink are high in fat and calories. Whole cow's milk contains more calories and saturated fat than any other milk, aside from goat's milk.

Values ​​for 200 ml Calories Carbohydrates Sugars Fat Proteins Cow's milk (whole) 150 12 g 12 g 8 g 8 g Cow's milk (1%) 110 12 g 12 g 2 g 8 g Cow's milk (skimmed) 80 12 g 12 g 0 g 8 g Almond milk (unsweetened) 40 1 g 0 g 3 g 2 g Soy milk (unsweetened) 80 4 g 1 g 4 g 7 g Rice milk (unsweetened) 120 22 g 10 g 2 g 0 g Coconut milk drink (unsweetened) 50 2 g 0 g 5 g 0 g For further information: Vegetable drinks of soy, rice, oats and almonds: why don't we say more milk? (milk sugar)

8 grams of fat

8 grams of protein

None of the natural components of milk are removed. Whole milk is rich in natural proteins, fats and calcium. While whole milk has 150 calories in a cup, 1% semi-skimmed milk has 110 calories, and skim milk has 80 calories. Non-fat milk has a significantly lower calorie content than whole milk. removing fat reduces the amount of certain nutrients in milk, including vitamins E and K.

Lactose-free milk is processed to eliminate lactose, a natural sugar found in dairy products. Lactose-free milk is also a good source of protein, calcium, vitamins and minerals.

Milk is among the foods richest in selenium.

pros and cons

The pros of cow's milk

• Whole milk can provide essential proteins, vitamins and minerals.
• Lactose-free versions are available for people who have a "lactose intolerance."

The cons of cow's milk

• Whole milk is high in calories and fat.
• Many people are lactose intolerant.
• It involves ethical concerns about modern dairy farming practices.

and thickeners to improve consistency and shelf life. It has a lower calorie intake than other milks, as long as it is unsweetened. It is also free from saturated fat and is naturally lactose free.

One cup of unsweetened almond drink has:

• 30 to 60 calories
• 1 gram of carbohydrates (sugary varieties have more)
• 3 grams of fat
• 1 gram of protein

While almonds are a good source of protein, the drink is not, especially for calcium. However, many brands add the almond drink with calcium, vitamin A and vitamin D.

pros and cons

The pros

• It is low in calories.
• It is typically fortified to be a good source of calcium, vitamin A, and vitamin D.
• It is vegan and naturally lactose free.

The cons

• Not a good source of protein.
• It may contain carrageenan, which can cause digestive problems in some people.

it is obtained from milled rice and water. Like other milk alternatives, it often contains additives to improve texture and stability. It is a good choice for people with lactose intolerance or allergies to milk, soy or nuts.

The rice drink contains the most carbohydrates per cup, providing approximately:

• 120 calories
• 22 grams of carbohydrates
• 2 grams of fat
• little protein (less than 1 gram)

While the rice drink can be fortified with calcium and vitamin D, it is not a natural source of either, much like that of soy and almonds. Rice has also been shown to have higher levels of inorganic arsenic.

pros and cons

The pros

• It is the least allergenic of the milk alternatives.
• It can be fortified to be a good source of calcium, vitamin A and vitamin D.
• It is naturally sweeter than other milk alternatives.

The cons

• It is high in carbohydrates, so it is the least desirable choice for people with diabetes.
• Not a good source of protein.

in some people.