Assignment: Dairy Alternatives
Phytic acid has a high affinity for binding minerals such as calcium, iron, magnesium, and zinc and can render these nutrients unavailable for absorption. This effect, however, only occurs when such minerals are ingested simultaneously with phytic acid.
Almond Milk Almond milk is made from ground almonds and water. It is quickly gaining in popularity, especially among those avoiding soy due to allergies or other (continued on page 24)
NUTRITION ISSUES IN GASTROENTEROLOGY, SERIES #171
Moo-ove Over, Cow’s Milk: The Rise of Plant-Based Dairy Alternatives
barley, brown rice, and soybeans. It has a mild flavor and is slightly sweet. Its consistency is similar to that of 1% or skim milk.
Oat milk is low in overall calories, cholesterol, and saturated fat. It is higher in fiber than other milk alternatives, with 2 g per cup or sometimes more, depending on whether oat bran has been added. It also contains iron, vitamin E, and folic acid. In addition, it offers 4 g of protein per cup, which is relatively higher than most other non-dairy alternatives. At the same time, naturally occurring sugars give this beverage a higher carbohydrate content.
Depending on the manufacturer, oat milk could be another viable option for people with nut and seed allergies. It is important, however, to read the label for added ingredients that could be allergens.
Coconut Milk Made from grated and squeezed coconut meat, this high-calorie, high-fat beverage is not for drinking straight-up but is usually reserved for cooking, especially in southeast Asian cuisine. It is often found canned and in the ethnic foods section of the grocery store. It has a natural, creamy thickness with a mild nutty flavor.
A 1-cup serving of canned raw coconut milk contains 445 calories and 48 g of fat, of which 43 g are saturated. Recently, however, manufacturers are now offering “coconut milk beverage,” which is essentially coconut milk that has been diluted with water, to appeal to consumers who seek to drink it more regularly.
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