Sunday Mail - Body and Soul - - FRONT PAGE -

High in: Pro­tein, carbs and cal­cium Oat milk has up to 30g of car­bo­hy­drates per 250ml, com­pared to cow’s milk at about 15g. A cup con­tains about 36 per cent of the RDI of cal­cium and it’s lac­tose-free. Taste: A light, slightly sweet taste. Cost: From $ 2.95 per litre. High in: Iron, cop­per and niacin It con­tains about 552 calo­ries and a whop­ping 57g of fat per cup. It’s higher in niacin (vi­ta­min B3) than cow’s milk so it helps boost good choles­terol. Taste: Smooth, nat­u­rally sweet and with a mild co­conut flavour. Cost: From $ 2.64 for 270ml. High in: Pro­tein and cal­cium This is still the best op­tion nu­tri­tion­ally, Borgo says: “It’s a rich source of pro­tein that pro­vides all the es­sen­tial amino acids for good health, and it’s fill­ing and nour­ish­ing.” It’s also high in cal­cium, potas­sium, vi­ta­mins B12 and A and zinc. Taste: The creamy flavour we all grew up with, but with low­fat and skim va­ri­eties avail­able. Cost: From $1.25 per litre. High in: Omega-3 fatty acids As a grain, quinoa con­tains iron, B vi­ta­mins, mag­ne­sium, cal­cium, vi­ta­min E and oleic acid, which is good for the heart. Quinoa milks, how­ever, can have as lit­tle as 2.6 per cent of pow­der made from the seeds.

“Com­mer­cial quinoa milks are of­ten made from only a very small amount of pow­dered quinoa. Check the in­gre­di­ents list and per­cent­ages to see what you’re re­ally buy­ing,” Borgo says.

On the plus side, quinoa milk is free from gluten and lac­tose, so makes a tasty al­ter­na­tive for those with al­ler­gies. It’s also low in un­healthy trans fats and free of choles­terol Taste: A slightly nutty taste that’s sim­i­lar to unsweet­ened soy milk. Cost: From $ 9.90 per litre.



Fat, cal­cium, pro­tein and lac­tose

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