Whether you have a dairy allergy, are lactose intolerant, or have ethical concerns about drinking moo juice, you’ll find no shortage of milk alternatives vying for your dollars. Regardless of whether the “milk” is derived from rice, soy, or almonds, every carton seems to be designed with the sole purpose of radiating vibes of good health. Unfortunately, not all dairy substitutes are created equal. Continue reading to learn the truth about milk alternatives.
Not That!
Silk Chocolate (8 fl oz)
140 calories
3 g fat (.5 g saturated)
19 g sugars
Soy milk is embroiled in one of the biggest debates in the health community. Some studies indicate that estrogen-mimicking compounds in the milk might be responsible for reproductive problems in men and increase the risk of breast cancer in women. Other studies show beneficial and sometimes opposite effects. But while we’re waiting for a final verdict on soy milk’s long-term effects, there’s one thing we can be sure of now: The flavored varieties are far more problematic than the real, unadulterated stuff. If you’re drinking Silk Chocolate, you better recognize it as a dessert.
Drink This, Instead!
Silk Unsweetened (8 fl oz)
80 calories
4 g fat (.5 g saturated)
1 g sugars
Not That!
Pacific Foods All-Natural Low-Fat Plain Rice Milk (8 fl oz)
130 calories
2 g fat (0 g saturated)
14 g sugars
Calorically, rice milk isn’t much different than low-fat milk. The difference is you’re switching out milk’s natural protein for rice milk’s natural starch–a terrible swap by any measure. Thankfully food manufacturers have developed a simple method for breaking down the lactose in real milk, so even the lactose intolerant can benefit from dairy’s health boons without suffering the stomach problems.
Drink This, Instead!
Horizon Organic Lactose-Free 2% Milk (8 fl oz)
120 calories
5 g fat (3 g saturated)
12 g sugars
Not That!
Pacific Foods Original Hazelnut Milk (8 fl oz)
110 calories
3.5 g fat (0 g saturated)
14 g sugars
In general, nuts make for very light milks, but almond milk is the low-calorie leader by a landslide. Unsweetened, it carries about half as many calories as fat-free milk, which makes it the best dairy alternative for those trying to lose weight. Of course, some of the flavored varieties (we’re looking at you, chocolate) carry as much as 20 grams of sugar per serving, which will pack 80 extra calories into your 8-ounce glass. Your best move: Stick with an unsweetened variety and drizzle in honey or maple syrup when your sweet tooth fires up.
Drink This, Instead!
Pacific Organic Unsweetened Original Almond Milk (8 fl oz)
35 calories
2.5 g fat (0 g saturated)
0 g sugars
Not That!
Rice Dream Enriched Chocolate Rice Milk (8 fl oz)
160 calories
3 g fat (0 g saturated)
28 g sugars
You can’t expect the milk to be more nutritious than the grain that produced it, and that rule is best illustrated with rice milk. Rice consists of mostly starch, a carbohydrate that quickly breaks down to sugar in the body. Likewise, milk produced from rice is the most carbohydrate-rich of all the common nondairy milks, and it pours out to be a serious glass of trouble when you use it as a base for heavily sweetened flavors like chocolate. Almond milk, on the other hand, is the lightest of the milk alternatives, and with Blue Diamond’s modest approach to vanilla, it works out to have just over a third as many calories as the chocolate-flavored rice milk.
Drink This, Instead!
Blue Diamond Almond Breeze Vanilla Almond Milk (8 fl oz)
60 calories
2.5 g fat (0 g saturated)
7 g sugars