This Plant-Based Milk Has The Least Amount Of Sugar
There are numerous benefits of incorporating plant-based foods into your diet. They can help increase your metabolism, boost your immune system, reduce inflammation, and provide essential nutrients to your body. Switching from dairy milk to plant-based milk is a small change that can have a big impact on your health. Almond milk is a popular choice, as it has many health benefits.
According to Healthline, a cup of almond milk only has 39 calories and 3 grams of fat. It's very high in vitamin E and contains no lactose, which makes it an excellent option for those with lactose intolerance. In addition, unsweetened almond milk is an excellent choice for those who want to reduce their sugar intake, as it contains the least amount of sugar compared to other plant-based milk alternatives. To make the healthiest choice when choosing a plant-based milk, it's important to be informed about what to look for.
Comparing sugar in dairy and plant-based milk options
When choosing between dairy and plant-based options, it's essential to understand the differences in sugar content. Undeniably Dairy, a program sponsored by the Innovation Center for U.S. Dairy and America's dairy farmers, explains that cow's milk contains lactose, a type of natural sugar. Whole and reduced-fat milk contains around 12 grams of sugar per cup. Sweetened varieties like chocolate milk can contain a staggering 24 grams of sugar per cup. Meanwhile, almond milk can be an excellent low-sugar alternative. Because it is made from just ground almonds and water, unsweetened almond milk contains no sugar at all, according to the U.S. Department of Agriculture (USDA).
Almond milk's naturally low sugar content makes it a better alternative to other plant-based milk options, too. Unsweetened soy milk is a close second, with approximately 2 grams of sugar, while a cup of oat milk has about 5 grams. Coconut milk has 8 grams and unsweetened rice milk has 13 grams. It's important to understand that nutritional values can vary among different brands and types of almond milk. For example, sweetened almond milk can contain up to 13 grams of sugar in just one cup.
The best almond milk choices
Be sure to check the label when shopping for almond milk because even plain, unflavored brands may have added sugar. You may also want to look for almond milk fortified with added vitamins and minerals, such as vitamin D, calcium, and vitamin B12. Almond milk brands can vary in flavor and texture, so it's a good idea to try different options to find one that suits your taste. Some brands may have nuttier flavor while others have a more subtle taste. Certain brands might have a creamier texture. The best choice depends on your preferences.
Making almond milk at home is a simple and affordable way to control the sugar content of your milk, and it's a customizable alternative. You can choose which ingredients to use and avoid adding unnecessary sweeteners. All you need to do is soak raw blanched almonds overnight or up to 24 hours. Then, drain the soaked almonds, blend with water, and strain the mixture to get the liquid. You can add extracts like vanilla for more sweetness without extra sugar.
Making mindful milk choices for your health
Because many manufacturers do add sugar or sweeteners to plant-based milk during processing to enhance the taste, it's vital to be mindful of the sugar content in your plant-based milk choices. Although this may make the milk more enjoyable, it can also lead to unintended health consequences. According to the Centers for Disease Control and Prevention (CDC), consuming high levels of sugar can cause health issues such as obesity, type 2 diabetes, and cardiovascular problems.
According to the Dietary Guidelines for Americans, which are published by the USDA, it is recommended that adults and children over the age of 2 limit their daily intake of added sugar to less than 10% of their overall calorie intake in order to avoid potential health risks. When it comes to selecting plant-based milk, it is crucial to pay close attention to the ingredients listed on the label and choose options with minimal added sugars to fully benefit from a plant-based diet. By doing so, you can ensure that you are making informed decisions about your health and well-being and reaping the many benefits of a plant-based lifestyle.