A Dietitian’s Guide to Alternative Milks | You Versus Food | Well+Good

A Dietitian’s Guide to Alternative Milks | You Versus Food | Well+Good


(upbeat music)
– Hi, I’m Tracy Lockwood Beckerman.
I’m a registered dietitian
in New York City,
and it’s my job to help you figure out
what to eat and why.
Today we’re talking
about an amoooozing topic
in the world of grocery goods, milks.
Seems like a new dairy alternative
pops up at the coffee shop every day.
So how do you know what to choose?
What are the different kinds of milk?
And why is everyone switching?
I’m here to answer all of
these questions and more
to help you milk up your mind
when it comes to cow
versus alternative milks.
(upbeat music)
Alt-milks, or mylks with a Y
are all different in taste, calories,
carbs, fat, protein, and
duh, where they come from.
But why is everyone hating on dairy?
A dairy-free diet is quite
common to stumble upon
in today’s world.
With an increase in both
dietary and allergy concerns,
people are relying on
alternatives to cow’s milk
more and more.
By switching to dairy-free milks,
believers think it can
be good for their skin
and their digestion.
Supporters of alt-milks
are also mooed, I mean wooed
by the lower amounts of
sugar, calories, and carbs.
The rise in plant-based dining
and increased environmental consciousness
over the past few years
has also kept these
options in high demand.
Struggling to keep it all straight?
Don’t cry over spilled milk.
I’ll dive into the pros and cons of a few
of the most popular choices.
(upbeat music)
Almond milk is low in calories,
contains no saturated fat,
is a good source of vitamins A and E,
is vegan and lactose-free,
and it’s very, very easy to find.
As a bonus, it also has
good levels of calcium.
Almond milk is not a
good source of protein.
There also have been
environmental concerns
about the amount of water
used to cultivate almonds.
Oat milk comes from oats.
It’s packed with a ton of health perks.
Like whole oats,
oat milk can provide energy
and strengthen bones.
It also has a great flavor and texture
and is favorable to use in dessert recipes
because of its natural sweetness.
It contains a high amount
of protein and fiber,
and is typically enriched
with iron, calcium,
and vitamins A, B12, and D.
It may also lower cholesterol
thanks to beta-glucan,
a soluble fiber found in oats.
Now that’s something I can promote.
Oat milk isn’t perfect though.
It can sometimes be processed
in the same facilities
as gluten-containing products.
So, be sure to read the label
if you’re allergic to gluten.
It’s also higher in calories and carbs
than some other alternatives,
and can be tough to find
thanks to the high demand.
Additionally, some may be high in sugar
depending on the brand,
and it can often be very expensive.
Coconut milk is a great, non-dairy option
as it seldom is an allergen.
Because it has a creamier
and thicker texture
than other alt-milks,
it’s commonly used in coffee, baking,
stews, soups, and curries.
When fortified, coconut
milk is a great source
of calcium, vitamin A, and vitamin D.
It is also Keto-friendly.
However, unfortunately coconut milk
has the highest amount of saturated fat
than all the other non-dairy milks.
It’s also not a great source of protein,
may be high in sodium,
and can contain the additive carrageenan,
which may cause digestive issues for some.
Rice the rooooof!
Like coconut milk,
rice milk is another
rarely-allergenic milk alternative,
but unlike coconut milk,
it has no saturated fat or cholesterol.
Rice milk is a good source of B vitamins,
which help keep up metabolism
and healthy circulation.
It is naturally rich in magnesium,
which can help lower blood pressure,
and contains selenium,
which is a helpful antioxidant.
Plus, it’s often naturally
sweeter than other milks.
The downside of rice milk
is that it is high in carbohydrates
and low in protein.
This makes it the least desirable option
for people with diabetes,
as it can make blood sugar rise rapidly.
It is also low in calcium and vitamin D,
and some argue that it’s
not the tastiest option.
If I do soy so myself,
soy is a great source of protein,
vitamin A, vitamin B12, and isoflavones.
Nutritionally speaking,
soy milk is the best plant-based milk
because it contains as
much protein as cow’s milk,
but it’s lower in calories.
Plus, it’s easy to find.
That being said,
soy is a common allergen
for adults and children.
So be careful.
Too much soy can potentially be a problem
for people with thyroid conditions
or a history of breast cancer.
And last but certainly not least,
good old cow’s milk.
Going au naturale has its perks.
Cow’s milk is widely
available with many options
such as organic, lactose-free,
and different fat levels.
It’s also an excellent source
of vitamin D and calcium
needed to build healthy bones.
However, some versions are high
in saturated fats and calories.
Conventionally-raised cows
can be given hormones and antibiotics
that may potentially alter
the hormones in humans.
Also, the protein in cow’s milk
is a common allergen for
babies, children, and adults.
(upbeat music)
With all of these options,
it may be overwhelming
when it comes to figuring
out which to choose.
There is no one right milk for everyone.
When picking the right milk for you,
all I can advise is to
check the nutrition labels
and listen to your body.
Be sure to steer clear of additives
and added sugars as well.
My favorite alternative
is a splash of oat milk
for my cup of morning joe,
or if they run out,
organic soy milk will do just the trick.
Get a moooove on,
and subscribe to Well &
Good’s YouTube channel.
Don’t be calci-dumb.
I’ll be waiting here
until the cows come home.
(trumpet blaring)
Sorry, am I milking all of these cow puns?
I think they’re udder-ly hilarious.

4 thoughts on “A Dietitian’s Guide to Alternative Milks | You Versus Food | Well+Good

  • Wish this video would have touched on the abuse and torture cows have to endure in order to provide milk. Humans were never intended to consume another mammal’s milk. For calves only! Please do your research and stop dairy consumption entirely.

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