Remember, unflavored white dairy milk will have sugar listed on the label, but it’s lactose, which is naturally occurring milk sugar. Checking the Nutrition Facts label is the best way to find a taste you like with minimal added sugars. You may find 4 to more than 20 grams of added sugars in a sweetened - or flavored - beverage. However, for some, the taste of unsweetened soy or almond milk can be an issue. Unflavored white dairy milk and unsweetened soy and almond milk contain no added sugars. That said, your body may not absorb all of the calcium in soy milk since soy contains a natural compound (phytate) that inhibits calcium absorption.Īnd then there are added sugars. Many soy or almond milks are fortified with calcium to at least match the amount of calcium in dairy milk. When considering calcium, dairy milk naturally has about 300 milligrams per cup, and dairy products generally are considered the best absorbed source of calcium. Of note, some newer nut milk varieties have added pea protein. Traditional almond milk lags behind with just 1 gram per cup. ![]() Soy milk comes in a close second with about 7 grams per cup. Soy and almond milks contain about 2 to 4 grams of fat per cup, but those fats are predominantly healthy, monounsaturated and polyunsaturated fats.Ĭomparing protein content, dairy milk takes the protein title with a little over 8 grams per cup. This is important to pay attention to, as the American Heart Association recommends limiting saturated fat to no more than 7 percent of calories in your overall diet. In terms of fat content, skim milk has negligible amounts of fat, but the amounts of cholesterol-raising saturated fat increase stepwise with 1 percent, 2 percent or whole milk. Things that are important to focus on are fat content, protein, calcium and the amount of added sugars, if any, in each product. Generally, you can break down the benefits by reviewing the nutritional information for each beverage. However, there are wide nutritional differences, depending on the type of product and the brand. Are plant-based milks, such as soy milk or almond milk, healthier options?ĪNSWER: Cow’s milk (dairy) and other plant-based beverages, including soy milk and almond milk, all can be healthy choices. “Our work shows that consuming dairy foods in their full-fat form (rather than nonfat or low-fat) is associated with lower weight gain, a lower risk of obesity, and possibly even lower risks for type 2 diabetes and cardiovascular disease,” he says.DEAR MAYO CLINIC: I’ve always enjoyed drinking a glass of milk with most meals, but now there are so many options other than cow’s milk. But that dairy phobia is misguided, according to Kratz’s recent review on dairy. It exists, of course, because people want the rich texture and flavor and calcium benefits without the fat or calories. “Fat-free half-and-half strikes me as an absolutely unnecessary product,” says Mario Kratz, PhD, a dairy researcher and nutrition scientist at the Fred Hutchinson Cancer Research Center in Seattle. It has half the calories (20) as regular half-and-half and about twice the sodium (20-30 mg), plus sugar (1-2 grams). ( Kristi King, senior clinical dietitian at Texas Children’s Hospital, agrees that the real thing is better than additives.) The ingredient list on a typical brand of fat-free half and half contains fat-free milk, corn syrup, carrageenan, cream, artificial color, disodium phosphate, guar gum and vitamin A palmitate. “It typically replaces the milk fat with corn syrup and thickeners,” says Julia Zumpano, an RD at Cleveland Clinic’s Heart and Vascular Institute. ![]() The fat-free version requires some more advanced calculations, however. Half-and-half math is simple: whole milk plus cream. Lest you, too, are left scratching your head, here’s the lowdown.
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