The milk aisle definitely isn’t what it used to be, even 10 years ago. With plant-based diets increasing in popularity, more individuals are switching things up from regular cow’s milk to trying milk derived from plants like almonds, coconut, peas, cashews, and oats (to name a few). There seems to be a new kind ofplant milk每隔几个月弹出一次，争夺标题“最佳新Alt Milk”。但是，这些“ Alt”奶油如何堆积营养？让我们来看看。
Almond milkmay be one of the “OG” alt milks, but it has had some strong staying power against some of the newer plant milks. I think this is partly because of its simple, mild flavor that works in anything from a latte to a bowl of cereal, and partly because of its nutrition profile. Depending on the brand and flavor, some almond milk differs slightly in nutrient content. In general, almond milk is relatively low in most nutrients, including protein, fat, carbohydrates and calories. It is not a good source of most vitamins and minerals, but many almond milk brands are fortified with vitamin D, B12 and calcium.
豌豆牛奶是较新的Alt Mileks之一，它与其他一些奶粉不同，因为它是植物性蛋白质的良好来源。豌豆牛奶的每杯约8克，与蛋白质部的牛奶和豆浆相当，如果宏对您很重要，则可能是一个不错的选择。蛋白质有助于提高饭后的饱腹感和满足感，这使豌豆牛奶成为冰沙和蛋白质奶昔等事物的好选择。它具有温和的风味，因此用途广泛，甚至可以用于烘烤。像杏仁牛奶一样，豌豆牛奶的强化版本含有维生素D，钙，B12和钾。
Maybe the newest alt milk, oat milk is, you guessed it, made from oats. Since oats themselves are packed with nutrition, especially heart-healthy solublefiber, one would hope at least some of that transfers over to oat milk. And it does, to a point. One cup of oat milk contains about 1 gram of soluble fiber, and more protein compared to almond milk (about 3 grams per cup). Since it’s made from a carbohydrate (oats), oat milk contains more carbs compared to some other alt milks, with about 16 grams per cup. The nutrient density here helps make燕麦牛奶a hearty, filling choice. It’s great on the side of fruit or a piece of toast for a snack, or in your favorite espresso beverage.
Coconut milk (not the stuff in the can, but the kind you buy in the alt milk aisle), can add delicious flavor to coffee beverages, yogurts or on its own with a cookie. It does differ the mostnutritionallyfrom the other examples listed above, however. Coconut milk is the only alt milk here with fat primarily made up of saturated fat, which is usually found in animal products but is also the primary fat in coconuts. Saturated fat can contribute to elevated LDL cholesterol levels, and I do recommend limiting it or replacing it with heart-healthy monounsaturated fats when possible. Coconut milk also contains no protein, so that’s something to keep in mind if you want your alt milk to be a protein source. Coconut milk is fairly low in vitamins and minerals, but many brands are fortified with vitamin D, calcium, vitamin A and B12.
THE BOTTOM LINE
Alt milk is a great place to explore if you’re trying to include more plant-based foods in your diet. While they differ in some ways nutritionally, no one is “better” than the other. Choose your替补牛奶对于风味，一致性和诚实，无论您最喜欢哪个。只需确保阅读营养标签，以了解您的牛奶是否被重要的维生素（如D，钙和B12）加固。
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