Got Milk? Healthy Diet Tips

October 28, 2011 By: consultant 2 Comments

As a child, weren’t you always told to drink your milk to build strong bones? Milk has a rich source of calcium and phosphorus. Milk also provides a source of protein as well as vitamins A, B, and D, which help proper growth and development for your weight loss diet.

Years ago, there was just whole milk. Now, when you go to the grocery store, there is a wide variety of milk and milk alternatives available for your healthy lifestyle. All milk alternatives are fortified to contain approximately the same amount of calcium and vitamin D as cow’s milk.

So which one do you choose for your healthy diet?

Here’s the skinny:

Nutrition Facts: Skim Milk

(1 cup)

Soy Milk

(1 cup)

Almond Milk

(1 cup)

Rice Milk

(1 cup)

Coconut Milk

(1 cup)

Calories 90 90 40 120 80
Total Fat 0 g 3.5 g 3.5 g 2.5 g 5 g
Total Carbohydrates 13 g 8 g 2 g 23 g 7 g
Dietary Fiber 0 g 1 g 1 g 0 g 0 g
Sugars 12 g 6 g 0 g 10 g 6 g
Protein 8 g 6 g 1 g 1 g 1 g

Skim milk:

Skim milk is whole milk from dairy cows that has most or all of its fat removed. When the fat is removed, what is left is the protein-rich milk. If you are transitioning from whole milk to skim milk the taste may seem to be very different. Whole milk is much creamier because of the fat content. If you want to slowly transition to skim milk try starting with reduced-fat milk first, then to skim milk.

Soy Milk:

Soymilk is made from pressed soybeans. Sugar or sweetener is then added to the flavored varieties.  It is the most popular choice among individuals who are lactose-intolerant and who are vegetarian or vegan.

Original soymilk is the closest alternative to skim milk. It has a naturally low level of saturated fat because it is a plant-based protein. It provides a significant amount of protein. Make sure the check the label for “whole soy bean” and avoid brands that list “isolated soy protein”.

Almond Milk:

To make almond milk, almonds are finely ground with water and sometimes sugar (for the sweetened varieties). Almond milk is mostly water by weight causing it to have a thinner consistency. It has a mild nutty flavor. Almond milk is a choice or people who are lactose-intolerant and who are vegetarian or vegan.

The downside to almond milk is that it only contains 1 gram of protein with is significantly less than cow’s milk or soymilk.

Rice Milk:

Rice milk is a mixture of partially milled rice and water. Rice milk is a choice for individuals with allergies to other types of milk. It is another option for people who are lactose-intolerant and vegetarian or vegan.

Along with almond milk it is low in protein and only contains 1 gram per serving. Rice milk can taste a little watery or chalky.

Coconut Milk:

Coconut milk is another alternative for people with dairy allergies, vegetarian, or vegan. It is higher in fat, but these fats are medium chain fatty acids, which are good fats.

It doesn’t taste like traditional milk. It does have a distinct sweet flavor. Coconut milk is an okay substitute while baking, but not the best choice for cooking, unless the recipe requires a sweet flavor.

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2 Responses to "Got Milk? Healthy Diet Tips"

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