生活常识

美国超市常见的植物奶

导读:植物奶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。

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。

美国超市如何挑选牛奶 每次在超市看着一整排牛奶,我的选择困难症就犯了。这篇文章聊聊如何挑牛奶! Cassie Zeng 2019-12-05 0 评论 阅读全文

美国超市常见的酸奶种类和品牌 美国酸奶的种类非常多,货架上琳琅满目的酸奶常常让人不知道该如何挑选。 Cassie Zeng 2019-12-05 2 评论 阅读全文

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。

如何读懂美国的食品营养标签 有多少人买东西只看生产日期和保质期?这个习惯要改改咯。这篇文章我将分成三个部分介绍一下怎样解读食品包装上的营养标签,及其他我们需要留意的信息。 Fan Zhao 2019-07-09 10 评论 阅读全文

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 | Non Dairy | Nut Milk | Creamer | Plant Based | Vegan | Non-GMO
981 个好评
Califia Farms - Almond Milk, Original Barista Blend, 32 Oz (Pack of 6) | Shelf Stable | Non Dairy | Nut Milk | Creamer | Plant Based | Vegan | Non-GMO
  • We specially formulated a version of our beloved Almond Milk, just for Baristas!
  • Easily create full-bodied foam and better latte art (better stretching)
  • Smooth & Delicious
有折扣
Silk Pure Almond Vanilla 32-Ounce (Pack of 6), Vanilla Flavored Non-Dairy Almond Milk, Dairy-free Milk, Vegan & Plant-Based
2,020 个好评
Silk Pure Almond Vanilla 32-Ounce (Pack of 6), Vanilla Flavored Non-Dairy Almond Milk, Dairy-free Milk, Vegan & Plant-Based
  • SWEET BUT WHOLESEOME: Don't be afraid of the big bad sweetness craving anymore. Silk Vanilla Almondmilk will save you with its smooth rich vanilla goodness & more calcium than dairy milk. Silk Pure Almondmilk is the smart way to indulge your sweet tooth.
  • DELICIOUS ANYWAY YOU WANT: How will you enjoy the rich, smooth, decadently vanilla taste of Silk Vanilla Almondmilk? Probably with a great big smile on your face! It's delicious in smoothies, baking recipes, cereals, tea, coffee or straight up in a glass.
  • WHOLESOME AND NOURISHING: Silk believes in the goodness (and good-for-you-ness) of plant-based foods. Our soymilk, almondmilk, coconutmilk, cashewmilk and other delicious, plant-based products are simple, wholesome and nourishing, just as nature intended.
Almond Breeze Almondmilk, Unsweetened Vanilla, 32 oz
219 个好评
Almond Breeze Almondmilk, Unsweetened Vanilla, 32 oz
  • Contains 12 32 ounce shelf stable containers
  • Long shelf life – stock up your pantry
  • A deliciously creamy lactose free alternative to dairy, soymilk and ricemilk

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。
有折扣
Califia Farms - Oat Milk, Unsweetened Barista Blend, 32 Oz (Pack of 6) | Shelf Stable | Non Dairy Milk | Creamer | Vegan | Plant Based | Gluten-Free | Non-GMO
  • Our popular Oat milk barista blend - Steams beautifully, perfectly pairs with coffee and tastes delicious by itself. Milk or Creamer you choose
  • Made from North American grown whole rolled, gluten free oats
  • Unsweetened
Oatly Oat Milk Barista Edition Non-Dairy Gluten Free, 32 oz (1 liter) - Pack of 2
314 个好评
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 Unsweetened Oat Milk, 32 Ounce (Pack of 6)
142 个好评
Elmhurst 1925 Unsweetened Oat Milk, 32 Ounce (Pack of 6)
  • UNSWEETENED OAT MILK: Each product in our unsweetened line of plant milks is made with just 2 or 3 ingredients: nuts & water, or a touch of salt in our oat. Get nutrition and flavor exclusively from the source - whether cashew, walnut, hazelnut, almond, or oat.
  • SIMPLER & BETTER: With up to 4x more nuts per serving & fewer, simpler ingredients, our dairy-free alternatives contain no fillers, added oils or gums. Non-GMO, Vegan & Kosher. Recyclable cartons.
  • HYDRORELEASE METHOD: This zero waste process uses just water to separate the nutritional components of the nut, seed or grain. This means superior nutrition, flavor & creaminess with fewer ingredients.

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!

2020 美国好用的榨汁机、搅拌机、破壁机 搅拌机和果汁机都可以用来榨水果蔬菜,区别是在制作过程中果汁和果肉是否分开。「破壁机」就是高转速的搅拌机。 Cassie Zeng 2020-05-05 9 评论 阅读全文

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。
有折扣
Silk Unsweetened Organic Soymilk, 32-Ounce Aseptic Cartons (Pack of 6)
1,367 个好评
Silk Unsweetened Organic Soymilk, 32-Ounce Aseptic Cartons (Pack of 6)
  • DELICIOUS TREAT: Try Silk Organic Soymilk anywhere you enjoy your dairy milk: over your cereal, in your coffee or simply by itself. Even better, every serving pours as much calcium as dairy milk. Plus, Silk soymilk is a good source of soy protein.
  • DELICIOUS ANYWAY YOU WANT: How will you enjoy the rich, smooth, decadently smooth taste of Silk Organic Soymilk? Probably with a great big smile on your face! It's delicious in smoothies, baking recipes, cereals, tea, coffee or straight up in a glass.
  • WHOLESOME AND NOURISHING: Silk believes in the goodness (and good-for-you-ness) of plant-based foods. Our soymilk, almondmilk, coconutmilk, cashewmilk and other delicious, plant-based products are simple, wholesome and nourishing, just as nature intended.
有折扣
Silk Chocolate Soymilk 8-Ounce Aseptic Cartons (Pack of 18), Chocolate Flavored Non-Dairy Soy Milk, Individually Packaged
1,367 个好评
Silk Chocolate Soymilk 8-Ounce Aseptic Cartons (Pack of 18), Chocolate Flavored Non-Dairy Soy Milk, Individually Packaged
  • SWEET BUT WHOLESOME: No need to be afraid of the big bad chocolate craving anymore. Silk Chocolate Soymilk will save you with its smooth, rich, chocolatey goodness & more calcium than chocolate dairy milk. It’s the smart way to indulge your sweet tooth.
  • DELICIOUS ANYWAY YOU WANT: How will you enjoy the rich, smooth, decadently chocolate taste of Silk Chocolate Soymilk? Probably with a great big smile on your face! It's delicious in smoothies, baking recipes, cereals, tea, coffee or straight up in a glass.
  • WHOLESOME AND NOURISHING: Silk believes in the goodness (and good-for-you-ness) of plant-based foods. Our soymilk, almondmilk, coconutmilk, cashewmilk and other delicious, plant-based products are simple, wholesome and nourishing, just as nature intended.
Pacific Foods Enriched Soy Plant-Based Beverage, 8oz, 24-pack
145 个好评
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
  • An excellent source of riboflavin, vitamins B6, B12, D and E, and is enriched with calcium and magnesium

2020 美国比较好的豆浆机推荐 美国有各种品牌和口味的牛奶,但对我来说仍然替代不了一大早起来喝杯豆浆的愉悦。 Cassie Zeng 2020-04-04 2 评论 阅读全文

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。
有折扣
So Delicious Dairy Free Organic Coconutmilk Beverage, Unsweetened Vanilla, 32 oz (Pack of 12)
402 个好评
So Delicious Dairy Free Organic Coconutmilk Beverage, Unsweetened Vanilla, 32 oz (Pack of 12)
  • High Germination Rate - Reseal able Packaging
  • They are very delicious, Gluten Free
  • This Product Is Manufactured In United States
Pacific Foods Organic Coconut Unsweetened Original Plant-Based Beverage, 32oz, 12-pack Keto Friendly
34 个好评
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
100% Coconut Milk - 8.5 Oz (6-pack) by Aroy-D
554 个好评
100% Coconut Milk - 8.5 Oz (6-pack) by Aroy-D
  • Product of Thailand
  • Expiration Date format on the product is Date/Month/Year

其它植物奶

Manitoba Harvest Hemp Yeah! Hemp Milk - Shelf Stable Milk Alternative - Unsweetened Original 32 oz (Pack of 6)
12 个好评
Manitoba Harvest Hemp Yeah! Hemp Milk - Shelf Stable Milk Alternative - Unsweetened Original 32 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 and no Carrageenan.
  • Fortified with key vitamins and minerals. Excellent source of calcium, vitamin B2 and vitamin B12.
Elmhurst 1925 Unsweetened Cashew Milk, 32 Ounce (Pack of 6)
142 个好评
Elmhurst 1925 Unsweetened Cashew Milk, 32 Ounce (Pack of 6)
  • UNSWEETENED ALMOND MILK: Each product in our unsweetened line of nut milks is made with just 2 ingredients: nuts & water. Get nutrition and flavor exclusively from the source - whether walnut, hazelnut, almond, or cashew.
  • SIMPLER & BETTER: With up to 4x more nuts per serving & fewer, simpler ingredients, our dairy-free alternatives contain no fillers, added oils or gums. Non-GMO, Vegan & Kosher. Recyclable cartons.
  • HYDRORELEASE METHOD: This zero waste process uses just water to separate the nutritional components of the nut, seed or grain. This means superior nutrition, flavor & creaminess with fewer ingredients.
Ripple Non-Dairy Milk, Chocolate | Vegan Milk With 8g Pea Protein in Shelf Stable Single Serve Cartons | Great for Kids, Lunchboxes, On-The-Go | Non GMO, Plant Based, Gluten Free | 8 Fl Oz (16 Pack)
121 个好评
Ripple Non-Dairy Milk, Chocolate | Vegan Milk With 8g Pea Protein in Shelf Stable Single Serve Cartons | Great for Kids, Lunchboxes, On-The-Go | Non GMO, Plant Based, Gluten Free | 8 Fl Oz (16 Pack)
  • HEALTHY NUTRITIOUS & DELICIOUS: 8g of protein per serving, 50% more calcium than milk, low sugar (50% less than milk), and a great source of iron, vitamin D & other essential vitamins & minerals.
  • THE BETTER NON-DAIRY MILK: Pea protein has higher nutritional value, is more ecofriendly & sustainable, and tastes better than almond, soy, oat and other plant-based milks!
  • NO REFRIGERATION NEEDED: Ripple's ready to drink cartons are shelf stable and single serving, making it the perfect option for a quick, healthy, grab & go beverage!
Good Karma Plant-Powered Flaxmilk, Unsweetened, 32 oz. Carton (Pack of 6) Dairy-Free, Plant Based Milk Alternative
146 个好评
Good Karma Plant-Powered Flaxmilk, Unsweetened, 32 oz. Carton (Pack of 6) Dairy-Free, Plant Based Milk Alternative
  • DELICIOUS MILK SUBSTITUTE: Our creamy, delicious flaxmilk comes in Vanilla Lightly Sweetened and Unsweetened flavors in our quart size. Enjoy over cereal, in a smoothie or in overnight oats.
  • FLAXMILK: Our flaxmilk is a creamy, delicious, dairy free and gluten free milk substitute made using the nutritious flax seed. It is a great alternative to other plant-based milks like almond milk, oat milk and soy milk.
  • DAIRY-FREE FOR THE WHOLE FAMILY: Good Karma makes allergen-friendly healthy eating convenient & fun with flaxmilk that is free from dairy, nuts, & soy.
RICE DREAM Enriched Original Organic Rice Drink, 64 Fl Oz, Pack of 8
111 个好评
RICE DREAM Enriched Original Organic Rice Drink, 64 Fl Oz, Pack of 8
  • Eight 64 fl. oz. cartons of RICE DREAM Enriched Original Organic Rice Drink
  • Made with organic brown rice
  • Easy to digest and 99% fat free
Elmhurst 1925 Unsweetened Walnut Milk, 32 Ounce (Pack of 6)
142 个好评
Elmhurst 1925 Unsweetened Walnut Milk, 32 Ounce (Pack of 6)
  • UNSWEETENED WALNUT MILK: Each product in our unsweetened line of nut milks is made with just 2 ingredients: nuts & water. Get nutrition and flavor exclusively from the source - whether cashew, hazelnut, almond, or walnut.
  • SIMPLER & BETTER: With up to 4x more nuts per serving & fewer, simpler ingredients, our dairy-free alternatives contain no fillers, added oils or gums. Non-GMO, Vegan & Kosher. Recyclable cartons.
  • HYDRORELEASE METHOD: This zero waste process uses just water to separate the nutritional components of the nut, seed or grain. This means superior nutrition, flavor & creaminess with fewer ingredients.

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