Quantcast
Environmental News for a Healthier Planet and Life

Help Support EcoWatch

6 Alternatives to Milk: Which Is the Healthiest?

Popular
6 Alternatives to Milk: Which Is the Healthiest?

A glass of milk for strong bones. Milk with cookies or morning cereal. Everyone loves milk, right? Not quite. Animal-derived milk does have its downside. These include allergies and lactose intolerance, possibly even the risk of certain cancers and diabetes.

The good news is that those who want or need to stay away from cow's milk can do so with a number of non-dairy milk alternatives. These vary in their levels of nutrition, color, flavor and texture.

1. Soy Milk

A popular alternative to dairy milk, soy milk is a bean extract of soybeans and commonly sold in sweetened, unsweetened and flavored varieties, including chocolate and vanilla.

Pros: In many ways, soy milk is nutritionally equivalent to cow's milk. It's often fortified with calcium, vitamins A and D and riboflavin and it usually includes 8 to 10 grams of protein per serving. Soy milk can also contain isoflavones, which have been associated with a reduced risk of heart disease.

Cons: Even a little soy milk can cause severe allergic reactions to those with a soy allergy. In addition, a review published in 2014 in Alternative Therapies in Health and Medicine revealed that soy might negatively impact fertility in men.

2. Almond Milk

Made from ground almonds, water and (in most cases) sweetener, almond milk is sweet with a creamy texture similar to dairy milk.

Pros: Almond milk contains lots of vitamin E—about 50 percent of the daily value in one cup. Weight watchers will like the fact that almond milk has 1/3 of the calories of 2 percent cow's milk.

Cons: Almond milk has far less protein than dairy milk or soy milk. It also doesn't have the vitamins, minerals and fatty acids found in dairy milk, so it's important to look for fortified almond milk.

3. Rice Milk

Made from boiled rice, brown rice syrup and brown rice starch, rice milk is a popular alternative for cow's milk.

Pros: Rice milk is the most hypoallergenic of the milk alternatives. It's free of soy, gluten and nuts, important for those who are allergic or can't tolerate these ingredients.

Cons: If you're watching your weight, rice milk is high in carbohydrates. And it's low in protein and calcium compared to dairy milk. This milk is also thin and watery, so it's not a good cow's milk substitute for cooking or baking.

4. Coconut Milk

A close alternative to cow's milk, coconut milk most resembles the texture of whole dairy milk. It's somewhat high in fat (about 5 grams of saturated fat per cup).

Pros: Its nutty flavor makes coconut milk suitable for many types of baked foods. It's soy- and gluten-free, so those with multiple food allergies can tolerate this substitute. Coconut milk has far more potassium per cup than dairy milk (630 mg per cup, vs. 150 mg).

Cons: Coconut milk lacks the nutritional value of dairy milk. One cup of coconut milk contains 80 calories, 1 g of protein and 100 mg of calcium—compared to 100 calories, 8 g of protein and 300 mg of calcium for 1 percent dairy milk.

5. Flax Milk

A little thin and sweet, most flax milk is produced by organic, ethically responsible companies that use non-GMO flax.

Pros: High in fiber, flax milk is rich in alpha linoleic acids, which has been used to prevent and treat diseases of the heart and blood vessels. It is used to prevent heart attacks, lower high blood pressure, lower cholesterol and reverse hardening of the blood vessels. When fortified, this non-dairy alternative has as much calcium as regular milk, so it's good for those who need healthy, adequate levels of calcium.

Cons: Flax milk is low in protein. Flavored varieties tend to be heavily sweetened, so read the label for sugar content.

6. Hemp Milk

No, you won't get high on hemp milk. Made from hulled hemp seeds, water and (in most cases) sweeteners, hemp milk is a good alternative for those allergic to soy, nuts and gluten.

Pros: Hemp milk provides more iron than cow's milk. It's also very high in omega-3 fatty acids, which have been shown to promote heart and brain health.

Cons: Unless fortified, hemp milk is relatively low in calcium. It's rather expensive and can have a beany-nutty flavor that may not suit some taste buds. Many store bought varieties have sugar added, so read the label.

EcoWatch Daily Newsletter

This image of the Santa Monica Mountains in California shows how a north-facing slope (left) can be covered in white-blooming hoaryleaf ceanothus (Ceanothus crassifolius), while the south-facing slope (right) is much less sparsely covered in a completely different plant. Noah Elhardt / Wikimedia Commons / CC by 2.5

By Mark Mancini

If weather is your mood, climate is your personality. That's an analogy some scientists use to help explain the difference between two words people often get mixed up.

Read More Show Less
Flames from the Lake Fire burn on a hillside near a fire truck and other vehicles on Aug. 12, 2020 in Lake Hughes, California. Mario Tama / Getty Images

An "explosive" wildfire ignited in Los Angeles county Wednesday, growing to 10,000 acres in a little less than three hours.

Read More Show Less
Although heat waves rarely get the attention that hurricanes do, they kill far more people per year in the U.S. and abroad. greenaperture / Getty Images

By Jeff Berardelli

Note: This story was originally published on August 6, 2020

If asked to recall a hurricane, odds are you'd immediately invoke memorable names like Sandy, Katrina or Harvey. You'd probably even remember something specific about the impact of the storm. But if asked to recall a heat wave, a vague recollection that it was hot during your last summer vacation may be about as specific as you can get.

Read More Show Less

A film by Felix Nuhr.

Thailand has a total population of 5,000 elephants. But of that number, 3,000 live in captivity, carrying tourists on their backs and offering photo opportunities made for social media.

Read More Show Less
Scientists have found a way to use bricks as batteries, meaning that buildings may one day be used to store and generate power. Public Domain Pictures

One of the challenges of renewable power is how to store clean energy from the sun, wind and geothermal sources. Now, a new study and advances in nanotechnology have found a method that may relieve the burden on supercapacitor storage. This method turns bricks into batteries, meaning that buildings themselves may one day be used to store and generate power, Science Times reported.

Bricks are a preferred building tool for their durability and resilience against heat and frost since they do not shrink, expand or warp in a way that compromises infrastructure. They are also reusable. What was unknown, until now, is that they can be altered to store electrical energy, according to a new study published in Nature Communications.

The scientists behind the study figured out a way to modify bricks in order to use their iconic red hue, which comes from hematite, an iron oxide, to store enough electricity to power devices, Gizmodo reported. To do that, the researchers filled bricks' pores with a nanofiber made from a conducting plastic that can store an electrical charge.

The first bricks they modified stored enough of a charge to power a small light. They can be charged in just 13 minutes and hold 10,000 charges, but the challenge is getting them to hold a much larger charge, making the technology a distant proposition.

If the capacity can be increased, researchers believe bricks can be used as a cheap alternative to lithium ion batteries — the same batteries used in laptops, phones and tablets.

The first power bricks are only one percent of a lithium-ion battery, but storage capacity can be increased tenfold by adding materials like metal oxides, Julio D'Arcy, a researcher at Washington University in St. Louis, Missouri, who contributed to the paper and was part of the research team, told The Guardian. But only when the storage capacity is scaled up would bricks become commercially viable.

"A solar cell on the roof of your house has to store electricity somewhere and typically we use batteries," D'Arcy told The Guardian. "What we have done is provide a new 'food-for-thought' option, but we're not there yet.

"If [that can happen], this technology is way cheaper than lithium ion batteries," D'Arcy added. "It would be a different world and you would not hear the words 'lithium ion battery' again."

Aerial view of the Smithsonian Tropical Research Institute in Gamboa, Panama, where a new soil study was held, on Sept. 11, 2019. LUIS ACOSTA / AFP via Getty Images

One of the concerns about a warming planet is the feedback loop that will emerge. That is, as the planet warms, it will melt permafrost, which will release trapped carbon and lead to more warming and more melting. Now, a new study has shown that the feedback loop won't only happen in the nether regions of the north and south, but in the tropics as well, according to a new paper in Nature.

Read More Show Less

Trending

Marion County Sheriff Billy Woods speaks during a press conference after a shooting at Forest High School on April 20, 2018 in Ocala, Florida. Gerardo Mora / Getty Images

By Jessica Corbett

A sheriff in Florida is under fire for deciding Tuesday to ban his deputies from wearing face masks while on the job—ignoring the advice of public health experts about the safety measures that everyone should take during the coronavirus pandemic as well as the rising Covid-19 death toll in his county and state.

Read More Show Less