美国超市常见的植物奶

这几年,植物奶 「plant-based milk」 受到了很多人的青睐。超市的奶制品冷藏货架上,也摆放了琳琅满目的植物奶。像星巴克或是其他咖啡店、饮料店也都提供用植物奶替代牛奶的选择。

什么是植物奶?

顾名思义就是以植物为主要原料的奶,它是通过研磨大豆或坚果等植物,然后加入水、香料、维生素等制成的。植物奶的营养成分和含糖量因生产方式和添加量的不同而有很大差异。超市中常见的植物奶有 soy milk「豆奶」、 almond milk「巴旦木奶」、 cashew milk「腰果奶」、 oats milk「燕麦奶」等等。跟牛奶一样,植物奶也可细分成不同口味,包括原味、香草、巧克力等。同时各种口味又会按甜度分级,总之选择非常多。

延伸阅读:

植物奶比牛奶更健康吗?

无论是 YouTube、Instagram,还是国内的微博、小红书,很多博主都在推荐植物奶,有些甚至推荐使用它来替代牛奶。这些植物奶是否真的就比牛奶要更健康呢?哈佛医学院和弗吉尼亚大学医学院发布的两篇相关文章[来源12]表示,植物奶并不一定就比牛奶更健康。

牛奶等乳制品是重要营养素的良好来源,包括蛋白质、维生素 D、钙和磷等,而一些植物奶的这些营养成分含量相对较低。如果你在日常饮食中使用植物奶来替代牛奶的话,你需要重视这一点。例如,在所有的此类替代品中,只有豆奶天然含有的蛋白质量与牛奶相当(8克蛋白质/ 1cup)。相比之下,杏仁奶是消费者最喜欢的非乳制品选择之一,每 cup(8oz)只含有1克蛋白质。

当然厂商也不是傻子,他们也知道植物奶不能提供与牛奶完全相同的营养,所以他们会额外添加某些营养素,比如钙、维生素 D和维生素 B12,使植物奶更具有可比性。但是,弗吉尼亚大学医学院的这篇报告明确指出,这些营养素的生物利用度在不同产品和品牌之间存在显著差异。

相比牛奶,植物奶当然也有自己的优势,其中很重要的一点就是它的卡路里含量(在不添加糖的情况下)低很多。比如原味的无糖杏仁奶每 cup 仅含有40卡路里,而全脂牛奶的卡路里含量是150,就算是低脂牛奶含量也在80-110之间[来源]

如果你对牛奶过敏或者是有乳糖不耐受症的话,用植物奶替代牛奶自然是非常好的选择。

如何选择植物奶?

在挑选植物奶时,要认真看包装,读食物营养标签:

  • 看包装:包装正面都会很明确的标注是什么植物奶,是否加糖,是什么口味。如果你是为了追求低卡而选择植物奶的话,最好还是买 unsweetened 的产品。
  • 细读营养标签:尽量选择含有大量蛋白质、维生素D、铁和钙的品牌和产品。

延伸阅读:《如何读懂美国的食品营养标签》。

超市常见的植物奶

巴旦木奶(杏仁奶)「Almond milk 」

美国的 Almond 属于扁桃的种仁,与咱们国内常见的杏仁分别产自同科不同属的植物。所以,美国生产的 Almond 准确的翻译应该是巴旦木,由波斯语 Badam 而得名。但由于很多人称 Almond milk 为杏仁奶,为了方便大家的理解,我把两种翻译都给列上了。

优点

缺点

  • 低卡。
  • 钙、维生素A、以及维生素D 的良好来源。
  • 蛋白质含量低。
  • 可能含有卡拉胶「carrageenan」、容易引起消化问题。
Califia Farms - Almond Milk, Original Barista Blend, 32 Oz (Pack of 6) | Shelf Stable | Dairy Free | Nut Milk | Creamer | Plant Based | Vegan | Non-GMO | Gluten...
  • BARISTA'S CHOICE: Creamy almond milk steams and froths beautifully for full espresso drink...
  • THE PERFECT PALETTE: Full-bodied, stretchy foam lets you unleash your inner latte artist.
  • SMOOTH AND CREAMY: Delicate almond taste with a hint of cane sugar adds creaminess to your brew, but...
Silk Shelf-Stable Almond Milk, Vanilla, Dairy-Free, Vegan, Non-GMO Project Verified, 1 Quart (Pack of 6)
6,850 个好评
Silk Shelf-Stable Almond Milk, Vanilla, Dairy-Free, Vegan, Non-GMO Project Verified, 1 Quart (Pack of 6)
  • ADD ALMONDMILK TO YOUR PANTRY: Vanilla almondmilk tastes great in baking recipes, mixed with coffee,...
  • SHELF-STABLE: Comes in special packaging for convenient, non-refrigerated storage
  • DELICIOUSLY WHOLESOME: Dairy-, lactose-, and casein-free; absolutely no soy, gluten, eggs, or MSG
Almond Breeze Dairy Free Almondmilk, Unsweetened Vanilla, 32 FL OZ
  • Contains 1 - 32-Ounce Boxes of Almond Breeze Dairy Free Almondmilk, Unsweetened Vanilla
  • Made with real California almonds
  • Free from Dairy, Soy and Lactose

延伸阅读:《哈佛医学院:杏仁的健康益处和食谱》。

巴旦木奶我一般不会用来直接喝,多数时候是用来配咖啡或者做 overnight oatmeal。对 overnight oatmeal 感兴趣的读者可以参考下面这个视频。

燕麦奶「Oat milk」

优点

缺点

  • 富含纤维。
  • 含有铁、维生素E和叶酸。
  • 蛋白质含量比其他植物奶高。
  • 相对其它植物奶,燕麦奶的碳水含量和卡路里都算是比较高的。
  • 对于有 gluten free「无麸质」饮食习惯的人来说,购买燕麦奶一定要认真看包装读营养标签。因为燕麦虽然是天然无麸质,但是它在种植和加工过程中很容易接触到含有谷蛋白的谷类作物。
Califia Farms - Oat Milk, Unsweetened Barista Blend, 32 Fl Oz (Pack of 6) | Shelf Stable | Non Dairy Milk | Creamer | Vegan | Plant Based | Gluten-Free |...
  • Our popular Oat milk barista blend - Steams beautifully, perfectly pairs with coffee and tastes...
  • Made from North American grown whole rolled, gluten free oats
  • Unsweetened. State of Readiness: Ready to Drink
Oatly Oat Milk Barista Edition Non-Dairy Gluten Free, 32 oz (1 liter) - Pack of 2
  • 32 oz carton - 2 pack. Carton Packaging may vary.
  • Steams and pours like while milk.
Elmhurst 1925 Milked Oats Unsweetened Oat Milk, 32 Ounce (Pack of 6)
  • Unsweetened Oatmilk: Made with just whole grain oats, water and a touch of salt, this naturally...
  • Simple Ingredients: Vegan, gluten-free oatmilk made without gums or emulsifiers; Crafted with...
  • Unique Varieties: From nuts to grains, unsweetened to barista, our selection of delicious...

这几个牌子我都喝过,味道都挺不错。我最喜欢 Oatly 家。如果你喜欢比较绵密的口感的话,可以考虑自己做 oatmeal。感谢 Fan Zhao 提供的这个配方:1cup 燕麦 + 4 cup水 ,用强力搅拌机打一会儿就可以享用了。既方便又好吃,最重要的是还省钱!

延伸阅读:《破壁机、榨汁机、搅拌机推荐与选购知识》。

豆奶「soy milk」

优点

缺点

  • 蛋白质含量很高、与牛奶旗鼓相当,但是卡路里比牛奶低。
  • 加工程度跟其它植物奶比起来是最低的。
  • 很多人对豆类过敏。
  • 美国生产的大部分大豆来自转基因植物。当然如果你不介意转基因可忽略这条。
  • 有些豆奶添加了糖,含糖量偏高。
Silk Unsweetened Organic Soymilk, 32-Ounce Aseptic Cartons (Pack of 6)
  • ADD ORGANIC SOYMILK TO YOUR PANTRY: Certified organic Soymilk is delicious whether poured over...
  • SHELF-STABLE: Comes in special packaging for convenient, non-refrigerated storage
  • DELICIOUSLY WHOLESOME: Dairy-, lactose-, and casein-free; absolutely no carrageenan, gluten, egg,...
Silk Shelf-Stable Soy Milk Singles, Chocolate, Dairy-Free, Vegan, Non-GMO Project Verified, 8 Fl oz (Pack of 18)
  • ADD SOYMILK TO YOUR PANTRY: Indulgent chocolate Soymilk tastes great on its own or as an addition to...
  • SHELF-STABLE: Comes in special packaging for convenient, non-refrigerated storage
  • DELICIOUSLY WHOLESOME: Dairy-, lactose-, and casein-free; absolutely no carrageenan, gluten, egg,...
Pacific Foods Enriched Soy Plant-Based Beverage, 8oz, 24-pack
  • Great-tasting soy beverage with great nutrition, thanks to added calcium and vitamins A and D
  • Includes a touch of sweetness and a whole lot of essential minerals and vitamins.Kosher Parve
  • An excellent source of riboflavin, vitamins B6, B12, D and E, and is enriched with calcium and...

延伸阅读:《九阳豆浆机选购攻略|同场加映 ChefWave Tayama 等美国品牌》。

椰奶「coconut milk」

优点

缺点

  • 富含钾。
  • 同时含有铁和纤维。
  • 对大多数坚果过敏的人来说它是安全的。
  • 蛋白质含量低。
  • 脂肪含量高于其他植物奶。
  • 可能含有卡拉胶,容易引起消化不良等问题。
So Delicious Dairy Free Shelf-Stable Coconutmilk, Unsweetened, Vanilla, Vegan, Non-GMO Project Verified, 1 Quart (Pack of 12)
  • THE DELICIOUS TASTE OF SIMPLICITY: Our coconutmilk tastes great on its own, poured over cereal, or...
  • GREAT FOR DAIRY-FREE LIFESTYLES: Plant-based beverage is dairy-, lactose-, soy-, and gluten-free
  • CERTIFIED VEGAN AND NON-GMO PROJECT VERIFIED: No artificial flavors or colors, hydrogenated oils,...
Pacific Foods Organic Coconut Unsweetened Original Plant-Based Beverage, 32oz, 12-pack Keto Friendly
  • Gluten Free, Grain Free, Soy Free
  • Enjoy as a delicious non-dairy alternative in your favorite recipes
  • This product is manufactured in United States
15% off
Aroy-D 100 Milk 8.5 Oz , Coconut, 1 Count, (Pack of 6) (Ven_FD39-193)
  • Expiration Date format on the product is Date/Month/Year
  • Product of Thailand
  • Milk 8.5 Oz , Coconut, 1 Count, (Pack of 6)

其它植物奶

Manitoba Harvest Hemp Milk, Unsweetened, 192 Fl Oz, Pack Of 6
  • 3.5 grams of omegas 3 & 6 and 2 grams of plant protein
  • No Sugar, Nut-free, Soy-free, Gluten-free, Dairy free and no Carrageenan
  • Fortified with key vitamins and minerals. Excellent source of calcium, vitamin B2 and vitamin B12
Elmhurst 1925 Milked Cashews Unsweetened Cashew Milk, 32 Ounce (Pack of 6)
  • Unsweetened Cashew Milk: Made from just cashews and water, this creamy, dairy-free milk alternative...
  • Simple Ingredients: Vegan, gluten-free nut milk made without gums or emulsifiers; Crafted with...
  • Unique Varieties: From nuts to grains, unsweetened to barista, our selection of delicious...
Good Karma Unsweetened Flaxmilk +Protein, 32 Ounce (Pack of 6), Plant-Based Non-Dairy Milk Alternative with 8g Plant Protein, Lactose Free, Vegan, Shelf Stable
  • Contains: 6- 32 Ounce Containers of Good Karma Unsweetened Flaxmilk +Protein. Keep your pantry...
  • A Better Nondairy Milk: Our Unsweetened Flaxmilk + Protein is a creamy, neutral tasting plant-based...
  • Pour on the Goodness: Powered by flax, our Flaxmilk +Protein packs 8g of vegan protein, 1200mg...
Rice Dream Organic Rice Drink, Enriched Original, 64 Oz (Pack of 8)
  • Eight 64 fl. oz. cartons of RICE DREAM Enriched Original Organic Rice Drink
  • Made with organic brown rice. Trans fat is zero
  • Easy to digest and 99% fat free. State of Readiness: Ready to Drink
Elmhurst 1925 Milked Walnuts Unsweetened Walnut Milk, Dairy Free, Vegan, 32 Ounce (Pack of 6)
  • Unsweetened Walnut Milk: Made with just nuts and water, this creamy, dairy-free milk alternative...
  • Simple Ingredients: Vegan, gluten-free nut milk made without gums or emulsifiers; Crafted with...
  • Unique Varieties: From nuts to grains, unsweetened to barista, our selection of delicious...
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