Cow’s milk is an excellent source of calcium, a nutrient you need for strong bones. Not a big milk drinker? Non-dairy milks are a good choice if you have dairy allergies, lactose intolerance or a vegan diet. Even if you don’t have a special reason, you might enjoy the taste of soy and other nondairy milks made from nuts, grains or seeds.
Look closely at the carton before you buy. Choose milk substitutes that are fortified with calcium and essential vitamins. Also select unsweetened milks instead of sweetened and flavored milks. Sweetened milk beverages are loaded with added sugar and calories.
Nutrition in 1 cup of milk
Cow’s milk (nonfat) With vitamins A and D added Calcium 299 mg – excellent source of calcium Protein 8.3 g – good source of protein Calories 83 Fat 0.2 g – lowest fat Sugar 12.5 gSoy milk (unsweetened) With calcium, vitamins A and D added Calcium 301 mg – excellent source of calcium Protein 7 g – good source of protein Calories 80 Fat 4 g Sugar 1 g – low sugar |
Rice milk (unsweetened) With calcium, vitamins A and D added Calcium 283 mg Protein 0.7 g Calories 113 Fat 2.3 g Sugar 12.7 gAlmond milk (unsweetened) With calcium, vitamins A and D added Calcium 200 mg Protein 1 g Calories 40 Fat 3 g Sugar 0 g – low sugar |
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