Healthy and Active

2019/2020

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36 HEALTHY & ACTIVE 2019/2020 By Dena McDowell, MS, RD So, how do you choose the best milk product for you? If you are sensitive to lactose, a sugar naturally present in cow's milk, you may be better off looking for a nondairy al- ternative. Most nut, oatmeal, hemp and pea protein milks are lactose-free and suitable for people who are sensitive to cow's milk. If you prefer the taste of cow's milk, you can find lactose-free milk. By adding a digestive enzyme to milk that breaks down the milk sugar lactose, dairy pro- ducers can offer a milk that is easy to digest, but tastes a bit sweeter than traditional cow's milk, due to the sugars being released. Note that, although lactose-free milk tastes sweeter, it is not much higher in carbs compared with regular cow's milk. Also consider taste! Each option has a distinct flavor. It's best to experi- ment with different types to find the product that works for you. Just know that by choosing vanilla, chocolate or other flavored varieties, you'll be increasing the calories and amount of sugar per cup. Check the nutrition labels to see how certain varieties differ from one another. Moo-ve over, dairy! There's a new alternative in town. Actually, there are an overwhelming number of alternatives … which can be a problem. Luckily, we're here to help. We've com- pared plant-based (and dairy) milk varieties cup by cup so you can best de- cide what works for you and your lifestyle. Navigating Nut Milks Almond (original) 60 25 2.5g 0g 0mg 450mg 150mg 8g 7g <1g 1g √ 1 fat Calories Fat Calories Total fat Saturated fat Cholesterol Calcium Sodium Carbs Sugar Fiber Protein Lactose-free Exchanges Lactose-free (1%) 110 20 2.5g 1.5g 15mg 300mg 125mg 13g 12g 0g 8g √ 1 milk Calories Fat Calories Total fat Saturated fat Cholesterol Calcium Sodium Carbs Sugar Fiber Protein Lactose-free Exchanges Cow' s milk (1%) 100 20 2.5g 1.5g 12mg 300mg 100mg 12g 12g 0g 8g No 1 milk Calories Fat Calories Total fat Saturated fat Cholesterol Calcium Sodium Carbs Sugar Fiber Protein Lactose-free Exchanges Beyond Dairy The milk and milk substitute or milk alternative numbers are all based on one-cup servings.

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