AD: Reineke Family Dealerships
AD: Dr. Drain and Excavating
AD: Iron Skillet Restaurant

Online only - - - offering news, sports, information and inspiration for North Baltimore and the SouthWood area of Wood County, Ohio, U.S.A. • updated DAILY • CONTACT: editor@TheNBXpress.com

Thursday, July 24, 2014

N.B. Farm Market-Saturdays from 8am-12

What are you most likely to purchase at the local Farm Market, held downtown on Saturdays?

plants
fresh produce
baked goods
crafts
other

View Poll Report


   
Cracking the Shell on Nut Milk and Milk Alternatives
Posting Date: 04/25/2014

Cracking the Shell on Nut Milk and Milk Alternatives
Written by: Molly Kayser *

There are some specific nutrients we are looking to gain when consuming dairy and not all milk is created equal. So let’s crack the shell on nut milk and see how some popular milk alternatives stack up to cow’s milk when it comes to the nutrition facts label.

Cow’s milk

Nutrition Facts: Non-fat Skim Milk 83 Calories, 0g Fat, 8g Protein, 12g Carbohydrate, 30% DV Calcium

Cow’s milk is a nutritional powerhouse. It is one of the most nutritionally dense beverages we can consume; containing a unique package of nutrients. At just 83 calories per cup, non-fat skim milk provides nine essential nutrients (1). Milk is also a great source of complete protein, which is found in animal products. Complete proteins contain all nine essential amino acids (the ones that our bodies do not make). In terms of protein quality and content per serving, you can’t beat cow’s milk. Animal products such as cow’s milk also contain cholesterol, which should be limited to less than 300 mg per day (2). One 8 ounce glass of skim milk contributes less than 5mg of cholesterol, making it part of a heart healthy diet. Three servings per day of dairy is associated with better weight management, bone health and reduced risk of certain chronic diseases (1).

Cow’s milk provides a wide variety of benefits but dietary restrictions including allergies, intolerances and vegan lifestyles create the need for milk alternatives.

Soy Milk

Nutrition Facts Soy Milk 100 Calories, 4g Fat, 7g Protein, 8g Carbohydrate, 30% DV Calcium

This beverage can be a great alternative if you are in need of a substitute for cow’s milk. Soy milk is considered a good source of calcium and other nutrients at 100 calories per glass (3). This milk also contains 7 grams of complete protein per cup. Soy is one of the few non-animal sources of complete protein. Research also shows that consuming 25 grams of soy protein per day, along with a diet low in saturated fat and cholesterol

may reduce the risk of heart disease (3). Since soy milk is a plant based product it is cholesterol free and also low in saturated fat.

Coconut Milk

Nutrition Facts: Coconut Milk 80 Calories, 5g Fat, 1g Protein, 7g Carbohydrate, 10% DV Calcium

At 80 calories per 8 ounce glass, coconut milk is similar to cow’s milk when it comes to calorie content and contains no cholesterol. However, this beverage isn’t a great source of protein at only one gram per cup. Unlike most plant products, coconut milk contains a significant amount of saturated fat.

Saturated fat intake should be limited to less than 7 percent of total daily calories or about 16 grams of saturated fats per day based on a 2,000 calorie diet (5). Three glasses of coconut milk would add 15 grams of saturated fat to your daily intake. Using small amounts of coconut milk in cooking to add a tropical flavor may be more appropriate than swapping it out for the three recommended servings of low fat dairy per day.

Almond Milk

Nutrition Facts: Non-fat Skim Milk 60 Calories, 2.5g Fat, 1g Protein, 8g Carbohydrate, 45% DV Calcium

Almond milk is low in calories at only 60 per cup. This milk provides zero grams of cholesterol and zero grams of saturated fat. Almonds are rich in many nutrients; however almond milk provides far less protein than cow's milk. One 8 ounce glass provides only 1 gram of protein. This milk is a good source of vitamins and minerals, but doesn’t stack up to cow’s milk in the protein department.

Conclusion:

Some milk alternatives can provide a good source of nutrition for those avoiding cow’s milk. Just keep in mind that label reading is key when choosing an appropriate substitute to meet your needs.

References:

1. http://www.drink-milk.com/health-wellness/3-every-day.aspx

2. http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Fats-and-Oils-AHA-Recommendation_UCM_316375_Article.jsp

3. http://silk.com/products/light-original-soymilk

4. http://www.livestrong.com/article/134585-calcium-fortified-food-information/

5. http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Saturated-Fats_UCM_301110_Article.jsp

* Molly started her education at Bowling Green State University in 2009 and completed her Bachelors of Science in Dietetics in May of 2013. She is currently a Masters of Food and Nutrition Student and Dietetic Intern at BGSU.

 

 
Name  
Email  
Opinion (2000 Characters)  
Publish My Opinion    
 
CAPTCHA Image
Reload Image
 
 
05/27/2014 - Sixth Grade Spelling Bee held at Powell
05/14/2014 - Free Public Tour Series Features Ohio’s Organic and Sustainable Farms
12/29/2013 - News from North Baltimore Gleaner Arbor #461
12/27/2013 - NBACC Christmas Home Decorating Contest 2013
12/19/2013 - Check this out: A music video about CSX NWO
12/19/2013 - Reprise - NB Superintendent, Marlene North Retiring
12/13/2013 - NB Legion Post #539 Officers for 2013 - 14
12/11/2013 - Over 100 trees planted on south side of NB
12/10/2013 - Hush the NOISE!
12/10/2013 - NB Village Council COW meets tonight
12/08/2013 - Village Council Special Meeting Nov. 19 - Minutes
12/08/2013 - Village Council Minutes - Nov. 19
12/08/2013 - NBPD Report to Village Council - Nov. 2013
12/06/2013 - Village Administrator Report to Council for Nov. 2013
12/06/2013 - Finance Officer Report to Council - Nov. 2013
12/06/2013 - NB Library Newsletter for December '13
12/05/2013 - NB Fire Report for Nov. 2013
12/03/2013 - CHINA LAUNCHES LUNAR ROVER
12/01/2013 - This page will be populated with stories that are older than 7 days
NBHS Alumni Association 
Sections 
Special Sections 
Daily Games 
Websites 
 Keywords:
one or more words required
all words required
forced & ordered phrase
Multi forced & ordered phrase
words with exceptions
Help
 
 Issue date:
Date Format: dd-mm-yyyy


 

 

""""""""""
""""
TheNBXpress - Proud Member since 2010


Member The North Baltimore Area Chamber of Commerce