![]() Soy milk contains some natural calcium, but not nearly as much as cow’s milk. ![]() On the flip side, most brands of soy milk contain a few less grams of protein than cow’s milk (and flavored soy milks typically contain even less protein than plain). It also offers up some nutrients that cow’s milk does not, including heart-healthy omega-3 fats. Soy milk is naturally low in saturated fat, and because it’s plant-based, it’s cholesterol free. Soy is the most popular “milk” choice for individuals who are lactose-intolerant, follow a vegan or vegetarian diet that doesn’t include dairy, or have an allergy to cow’s and other mammalian milks. Traditional soy milk is made from pressed, mature soy beans mixed with water and typically some sugar or sweetener to mask the slightly bitter taste of the unsweetened soy milk. Lactose-free milk has the same amount of calcium and other vital nutrients as regular skim milk, but tends to taste a little sweeter than regular milk (the lactose is predigested and broken down into simple sugars, which slightly changes the taste of the milk). Makers of lactose-free milk add this enzyme directly to the milk and predigest the lactose for you, so you can enjoy milk without the unfortunate digestive aftermath. People with lactose intolerance lack adequate amounts of the enzyme necessary to digest lactose, a type of sugar found in milk and other dairy products. ![]() A lot of my clients who dislike the watery taste and texture of skim milk in their coffee are perfectly happy using one of these thicker, enhanced skim milks. Enhanced skim milk is creamier and richer than regular skim milk, since it is more concentrated and sometimes has added thickeners. It’s also a terrific choice for people who are trying to make the switch to fat-free milk for health reasons but just can’t adjust to skim milk’s thin consistency. Enhanced skim milk is especially great for kids, who can often use the extra protein and calcium boost. Popular brands include Farmland Dairies’ Skim Plus, Over the Moon, and Smart Balance fat-free milk. Most brands have 10-11 grams of protein compared to the eight grams of protein per serving in regular skim milk, and 350-400 mg calcium compared to the 300 mg calcium in regular skim milk. Compared to whole and 2 percent milk, skim and 1 percent milk have less of the bad stuff - artery-clogging fat - but the same amount of the good stuff - calcium, protein, vitamin D, potassium and other vitamins and minerals.Įnhanced skim milk has extra nonfat milk solids or concentrated skim milk added to it, so it is richer in protein and calcium than regular skim milk. Adults over the age of 50 need 1,200 mg calcium per day, or the equivalent of about four glasses of milk.įor adults and all children ages 2 and up, I recommend skim (nonfat) milk, or 1 percent milk if you like the extra creaminess.Adults 18-50 years old need 1,000 mg calcium per day, or the equivalent of about three glasses of milk.Children 9-18 years old need 1,300 mg calcium per day, or the equivalent of about four glasses of milk. ![]() ![]()
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