First off, eliminate the sweetened options. The winning milks are sweet enough without the added sugars.
Unsweetened Milk Choices
- Rice milk? Whoa! High in carbs (26 grams/cup) and calories (130/cup).
- Oat milk, the new quinoa-oat or millet milks? Similar problems.
- Coconut milk? Carbs low but highest fat of all. (5 g/cup and 25%saturated fat)
These milks are not in the running.
- Soy? Looking better in the fat department (3.5 g/cup), carbs not bad (4g), calories not bad (80), some fibre and it’s the only alternative with lots of protein (8 g/cup). To avoid GMO, choose organic. And to get the full benefits, some studies suggest, start on soy when you’re young. The latest research also suggests there’s no reason to be scared of soybeans, especially if they’re not overly processed, but don’t go overboard. (We’ll have the full soy discussion another day.)
Still two more options to consider:
- Almond milk? Of all the choices, Silk’s unsweetened “True Almond” wins my vote in the taste department. It’s got a little fibre and protein. Plus, carbs (1 g/cup), fat (2.5g) and calories (30) tie for the lowest of all milks. But the new kid on the block takes top honors:
- Flax milk, the winner! Same basic carb, calorie, fat profile as True Almond, but here’s the diff: Flax is loaded with healthy omega 3 fats–many more than all the other plant foods. The winning milk has 3 times the amount of omega 3s as 6s; soy and almond aren’t even close. Why is that important?
Which milks will you be stocking on your anti-cancer shelves? Better yet, here’s a recipe for making your own.