Non-dairy milks are becoming more and more popular. Regardless of the reason, plant-based milks indeed have their own advantages and disadvantages. In this article, we will discuss the comparisons between rice milk vs almond milk. Which one is actually healthier for you?
Continue reading below to understand better about
– The nutritional differences between rice milk and almond milk
– The health benefits of rice milk and almond milk
– The potential health problems of rice milk vs almond milk
– Whether rice milk or almond milk is healthier for you
Nutritional Values
First of all, let’s take a look at the nutritional values of rice milk and almond milk. Although they are both plant-based milks, they do carry very different nutrients. Rice milk contains significantly higher calories, with lots of carbohydrates and sugars. A cup of rice milk contains approximately 120 calories with 22 grams of carbohydrates and 10 grams of sugars. See also: Almond Milk vs Dairy Milk.
This is not surprising. After all, rice is known as one of the primary sources of carbohydrates. Rice milk contains very low fat and little to no protein. Hence, rice milk is actually not a nutritionally-balanced drink. Rice milk is more likely to cause weight gain, and people with diabetes should not drink too much rice milk.
On the other hand, almond milk contains significantly lower calories and sugars while being higher in fat and protein. According to Healthline, each cup of unsweetened almond milk contains about 40 calories, 1 gram carbohydrates, 3 grams fat, and 2 grams protein. Note that almond milk doesn’t contain saturated fat or cholesterol, so the fat content is healthy. Hence, almond milk is an ideal choice for weight loss.
Rice milk and almond milk naturally don’t have calcium and vitamin D. So, make sure that you buy rice milk or almond milk that has been fortified with calcium and vitamin D in order to maintain your bone health. Both milks here are plant-based, so they are suitable for vegans and vegetarians.
Potential Health Issues
Both rice milk and almond milk don’t contain casein and lactose, so both milks are suitable for people with casein or lactose intolerance. These milks are generally gentler to the stomach. They are unlikely to cause gas or bloating.
Both milks are also suitable for people with cow’s milk allergy. That said, you need to make sure that you don’t have almond allergy. If you are allergic to almond, you must avoid almond milk.
Rice allergy is very rare compared to other allergies. Rice milk is among the least allergenic of all milk products. So, it is a good choice for people who are allergic to cow’s milk, soy milk, and almond milk.
Rice Milk vs Almond Milk
| Rice Milk | Almond Milk |
|---|---|
| - Significantly higher calories, carbohydrates, sugars | - Lower calories, carbohydrates, sugars |
| - Very low in fat and protein | - Higher fat and protein |
| - Not suitable for weight loss and diabetes | - Suitable for weight loss and diabetes |
| - Rice allergy is very rare | - Not suitable for people with almond allergy |
Conclusion
In general, we recommend you to choose almond milk. It has more balanced nutrition, with good fat and protein. Unsweetened almond milk is good for weight loss and suitable for people with diabetes, due to the low calories and sugars. On the other hand, rice milk is not suitable for regular consumption due to the high calories, carbohydrates, and sugars. Rice milk is suitable if you are allergic to cow’s milk, soy milk, and almond milk.