It is also one of the few plant-based sources of high-quality “complete” protein, which provides all the essential amino acids. It contains a similar amount of protein, but around half the number of calories, fats and carbohydrates. In terms of nutrition, soy milk is a close nondairy substitute for cow’s milk. One cup (240 ml) of unsweetened soy milk contains 80–90 calories, 4–4.5 grams of fat, 7–9 grams of protein and 4 grams of carbohydrates ( 8, 9). It works best as a substitute for cow’s milk in savory dishes, with coffee or on top of cereal. However, the taste can vary between brands. It typically has a mild and creamy flavor. Soy milk is made with either soybeans or soy protein isolate, and often contains thickeners and vegetable oils to improve taste and consistency. The good news is that there are many nondairy options available if you want or need to avoid cow’s milk. Some people choose to avoid cow’s milk due to concerns over potentialĬontaminants, including antibiotics, pesticides and hormones ( 5, 6, 7). For example, vegans exclude all products that come from animals, This condition happens when people have a deficiency in lactase, theĬhoose to exclude animal products from their diets for ethical or health Of symptoms, including rashes, vomiting, diarrhea and severe anaphylaxis.Īround 80% of kids outgrow this allergy by age 16 ( 2, 3).ħ5% of the world’s population is intolerant to lactose, the sugar found in Under the age of three are allergic to cow’s milk. There are several reasons you might be looking for an alternative, including: However, cow’s milk is not a suitable option for everyone. In fact, 1 cup (240 ml) of whole milk provides 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbohydrates ( 1). It’s rich in high-quality protein and important vitamins and minerals, including calcium, phosphorus and B vitamins. Cow’s milk boasts an impressive nutrient profile.
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