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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.

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

  1. 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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