Hello there I'm Monica Reinagle and you're listening to the Nutrition Diva

podcast I'm glad you're here. For those who avoid dairy products, for whatever reason, there are a whole lot of different milk

substitutes to choose from.

You can buy non-derry alternative beverages made from soy, rice, almond,

oat, coconut, peas, hemp, flax.

Is there any particular reason that you might choose one

over the others?

And for that matter, are any of these more nutritious than cow's milk?

Well, it really does depend on what you're looking for.

If you don't eat meat, for example, then you might want to choose one that's somewhat higher in protein.

If you're watching your weight on the other hand,

you might prefer one that's lower in calories.

So I compared a dozen different types and brands of non-dary milk to see how they stacked up

nutritionally. Now in each case I chose the plain unsweetened version or as close to that as I could

get. I did include both original and light or reduced fat varieties when possible.

And so here's a rundown of the most popular milk alternatives and what I see as the nutritional pros and cons of each.

All of the non-dary milks of course are going to be vegan and lactose-free,

but then there are some real differences.

Soy and pea milk are the highest in protein.

They provide somewhere between 8 and 11 grams of protein

per cup, which is comparable to cow's milk.

Legumes such as soybeans and yellow peas

...