gethealthyclarkcounty » Q: What are the benefits of Rice Milk and Almond Milk and how do they compare to each other?

The benefits of drinking either of these alternatives to cow’s milk is due to the fact that they are plant based. Plant-based milks will not contain cholesterol and will usually have little saturated fat. The almond milk should also contain the nutrients found in whole almonds, like vitamin E and magnesium.

On the other hand, because they are plant based, they will not contain vitamin B12, they are low in protein, and have little calcium unless fortified. Even when they are fortified with calcium it will not be absorbed as well as the calcium found in dairy. The nutrient and calorie content will vary widely according to manufacturer, so be sure to check the nutrition facts. If you are consuming a vegan diet, be sure to look for milks that are fortified with B12, vitamin D and calcium.

You may want to check the ingredient label to see what they’ve put into the milks. Manufacturers may add sweeteners to enhance the flavor, and if you are a person with diabetes you should look at the total carbohydrates in a serving. Rice milk tends to have more carbohydrates than almond milk. Both should work well in cooking, though you shouldn’t use a sweet or flavored product with savory dishes like mashed potatoes.

The best way to compare these two products is to look at the nutrition facts labels side by side and see which one packs the most nutrients in per serving for the amount of calories. You should also consider the taste of course, and the price.

-Aurora Buffington, MS,RD

4 Comments so far

I have severe GERD or Gastro Esophagial Reflux Disease and has been advised by a nutritionist to shift to plant based milk instead of cow’s milk. The reason is purely biochemistry - plant milk like almond milk is alkaline while animal milk is acidic as all meat and other animal products are acidic or acid-forming foods. I’m a chemist and I’m persuaded by this scientifically-sound reasoning. Any comment on this?

It is true that medical nutrition therapy can help control the symptoms associated with gastroesophageal reflux disease (GERD). GERD is caused by the reflux of gastric juices from the stomach back into the esophagus, causing pain and discomfort in the form of heartburn. Some foods aggravate the condition, for example high-fat foods, alcohol, caffeine, pepper, chocolate, peppermint and spearmint, among others. There are also some lifestyle tips that can help, like exercising regularly, wearing loose-fitting clothes, not smoking, waiting 3 hours to lie down after a meal, raising the head of your bed 6-9 inches, eating several small meals throughout the day, and eating your meals while sitting down and in a calm environment.

As for using plant based milk instead of cow’s milk, the advantage may be due to the lower fat content, although you can drink nonfat cow’s milk as well and avoid fat altogether. If lactose (the sugar component of cow’s milk) is the problem, then that could be another reason for a plant based milk product. However, cow’s milk is part of an alkaline-ash diet, and conversely meat products are emphasized in acid-ash diets; both of these diets influence the urinary pH. In order to reduce stomach acid secretions avoid high fat foods and large amounts of protein. Acidic foods irritate GERD patients because they cause pain to an already irritated and inflamed esophagus.

This is general information only, so if you need more individualized information for specific medical concerns please consult with a Registered Dietitian. You can find a directory at http://gethealthyclarkcounty.org/chronic_disease/pdfs/snda_directory.pdf

Aurora Buffington, MS, RD

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