Name: The Best Vegan Milks, According To A Dietitian
Uploaded: 2019-04-24T06:54:42.000Z
Duration: 3 min 33 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

The rice milk and the coconut milk and the almond milk are very low in protein.

So if you're looking to get a protein source like a vegetarian or plant-based protein source,

Narrator: That's registered dietician Marion Groetch.

Today she's gonna help us sort through all of these different non-dairy milks and tell us which ones might just be better for you.

the market for non-dairy milks has exploded,

and that's great for the some 65% of adults who are lactose intolerant,

but with more than a dozen varieties now crowding the dairy aisle,

it comes down to what you're looking for.

Groetch: So if you're looking to get closest to cow's milk,

I would probably go with a soy milk just because it has more protein.

It has about seven grams of protein per cup as opposed to eight grams in cow's milk,

and then oat milk is somewhere in between.

About four grams of protein per cup of oat milk.

Soy is high in protein because it comes from a bean,

The protein in the soy milk is also more complete.

If you're looking to reduce your calories,

So the rice milk here is higher in calories or the highest in calories,

and almond milk is usually the lowest in calories.

Narrator: But if you're trying to watch your fat intake,

you might actually want to avoid coconut milk.

Groetch: So soy has about four grams of fat per cup,

and again, these are healthier fats than the fats that you might find in a 2% milk,

but it's equivalent in the amount of fat.

I don't really see the benefit to coconut milk.

although now we know that the saturated fat in coconut

is probably not as detrimental to cardiovascular health as we once thought,

and I wouldn't be taking a lot of saturated fats from coconut products right now.

Narrator: But when you're choosing which milk to buy,

there's more to consider than just protein, calories, and fat.

Groetch: Most of them are fortified with vitamin D, vitamin A, vitamin B12,

but you have to purchase a fortified milk.

whereas others are only fortifying up to 10%.

So this rice milk is fortified with 30% of the daily value.

So the daily value for calcium is 1,000 milligrams,

So 30 % per cup would mean 300 milligrams of calcium per cup,

Coconut milk, actually, is only fortified at 10%.

So you'd only get 100 milligrams of calcium per cup.

So it would be difficult to meet your calcium needs if you're relying on a product like this for calcium.

They're mostly not fortified with other nutrients like potassium.

Soy milk, actually, is a good source of potassium,

So it really just depends on the milk and how it's fortified.

Nutrients don't just vary by type of milk,

So the best way to choose the right milk is simple.

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The Best Vegan Milks, According To A Dietitian

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