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Speaker 1: The range of plant milks has exploded in supermarkets, and

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Speaker 1: indeed our clients love them in general. So today on

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Speaker 1: the Nutrition Couch Product Review, LeAnn and I thought it

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Speaker 1: was time that we took a closer look at one

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Speaker 1: of your favorites, almond and milk. Hi. I'm Dizzyburrow and

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Speaker 1: I'm Leon Wood, and as two of Ustrata's leading dieticians,

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Speaker 1: we bring you the Nutrition Couch Product Review, a weekly

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Speaker 1: chat on new products and old favorites that you can

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Speaker 1: find in supermarkets. Now, Leanne, I am a plain old

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Speaker 1: skim milk drinker and have been for a long time,

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Speaker 1: but I know that you are much more across plant

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Speaker 1: milks that I have to be honest. My clients go

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Speaker 1: crazy for them, like you know, and there's so many

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Speaker 1: in supermarkets. So when we talked about this today, about

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Speaker 1: what we were going to speak about and whether we

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Speaker 1: should concentrate on plant milks or a specific type, we

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Speaker 1: both agreed we really needed to break it down into

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Speaker 1: individual category. So we're going to start with almond, and

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Speaker 1: I would say in the near future we'll probably move

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Speaker 1: on to the different varieties. Where do you saity you

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Speaker 1: and I think you're more sorry or do you have

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Speaker 1: almond milk as well?

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Speaker 2: No, I can't stand almond milk. I'm really not a

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Speaker 2: fan of almond milk. I must be honest. And occasionally

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Speaker 2: I got a Bristol will mix it up and instead

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Speaker 2: of giving me soy, they'll give me almond, and I

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Speaker 2: say to David, I can't drink this, and I was

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Speaker 2: throlled out and I'll go back and reorder. I really

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Speaker 2: can't do almond. I'm like, oh, it's.

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Speaker 1: Gonna sound terrible. I've actually never even had almond milk.

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Speaker 2: Oh, I've got it by accident A couple of times.

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Speaker 2: I did try it when it's stupid trendy. I'm like, oh,

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Speaker 2: it's low calorie. I like this, and I was like, no, no,

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Speaker 2: I can't do it. So I'm a big fan of

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Speaker 2: soy for the protein, for the calcium. I have a

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Speaker 2: mild laptose in tolerance. I'm going to say, so I'll

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Speaker 2: use you know, a Servi cheese Greek yok at most days,

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Speaker 2: like I have dairy. And then when it comes to milk,

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Speaker 2: what I put in my teas and coffee is I

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Speaker 2: do preferences soy milk because I do like that it

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Speaker 2: is fortified with calcium, and it also has protein, so

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Speaker 2: it's very nutritionally similar to skim milk, which we know

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Speaker 2: that some of our plant milks are not, so we

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Speaker 2: thought we do almond milk today.

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Speaker 1: No, exactly, and you've chosen three great varieties today. I

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Speaker 1: one time got soy milk in my coffee and that

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Speaker 1: was the only experience I've ever had. So I'm certainly

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Speaker 1: just a plan old skim milk drinker. But I guess

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Speaker 1: at some point I really do need to give a

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Speaker 1: chance to the good old almond milk. So maybe this

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Speaker 1: will spur me to get that done. Anyway, let's kick

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Speaker 1: it off on the ones you've chosen, which I have

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Speaker 1: to say, you've picked some great ones. So the first

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Speaker 1: one will be a brand that is familiar to many

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Speaker 1: of our listeners. It is the Nutty Bruce organic unsweetened

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Speaker 1: almond plant Milk one leader. It's retailing for six dollars.

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Speaker 1: This one's at Woolli's. And I know people love this

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Speaker 1: because I hear it regularly being referred to, and I

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Speaker 1: know it's at a lot of coffee shops. I think

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Speaker 1: wherein the baristers are using it, so it must be

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Speaker 1: quite a creamy one interesting, organic and unsweetened. Not insignificant price.

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Speaker 1: I have to say six dollars that's up there. So

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Speaker 1: the ingredients and filtered water, activated, we're not even going

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Speaker 1: to go there today. Activated organic almonds at seven percent,

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Speaker 1: which is a mix of almonds and water, organic brown

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Speaker 1: roe nice and sea salt, so very clear labor which

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Speaker 1: is nice for us to see. Four servings per packet

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Speaker 1: one hundred and fifty mil will compare per serving, I

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Speaker 1: think with milks because generally we look at two fifty

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Speaker 1: mil so three twenty two kilodeel, so just over eighty

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Speaker 1: calories per cup, one point five grams of protein. Now,

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Speaker 1: if we compared that to soy or regular dairy milk,

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Speaker 1: that's normal. They've got about eight grams, so that's really

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Speaker 1: low compared to a typical soy or cow's milk four

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Speaker 1: point three grams of fat. It's one point seven per hundred.

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Speaker 1: Milks are still a low fat product, less than one

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Speaker 1: gram saturated, which is what you would expect from a

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Speaker 1: plant based milk. It's got eight grams of carbohydrate in

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Speaker 1: total and four grams of sugars. Now, it should be

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Speaker 1: noted that some milks will contain added sugar. That's not

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Speaker 1: the case in this variety, so that will be coming

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Speaker 1: just from the almond blend itself in the rice, I guess,

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Speaker 1: moll the rice, I should say, and sodium one oh

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Speaker 1: nine milligrams, which is a little bit of sea salt. Yeah,

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Speaker 1: so a bit of added salt, which is sort of

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Speaker 1: unusual too. We don't have that in dairy milk. Now,

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Speaker 1: the standout thing Leyanne, that we're both going to say

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Speaker 1: very quickly is it doesn't resemble milk. So calcium nutritionally

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Speaker 1: does it? No calcium, it's almond water.

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Speaker 2: You're paying a lot for expensive water. Let's be honest.

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Speaker 2: There's seven percent almonds in there. The bulk of that,

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Speaker 2: like ninety percent of that is filtered water. You're paying

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Speaker 2: six dollars for a liter of organic filtered water. I'm

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Speaker 2: not a fan of paying for water, David or No.

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Speaker 2: It's one of my biggest gripes, like I hate. I

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Speaker 2: always say it comes free out of the sky. We

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Speaker 2: should not be paying for water, and in this case

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Speaker 2: we're paying for very expensive water. So I get that

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Speaker 2: almond milk is some people's jam, but this would not

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Speaker 2: be my preference due to the there's no fortification. You know,

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Speaker 2: there's no calcium, and calcium is such an important nutrient

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Speaker 2: for all age groups, and it's very expensive. I know

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Speaker 2: some of that cost is because it's organic, and if

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Speaker 2: you choose to purchase organic, and if you can afford that,

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Speaker 2: that's great. But to me, this is just not something

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Speaker 2: that I would ever really recommend at all due to

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Speaker 2: the price point and the fact that there's no calcium

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Speaker 2: in here either. But I do like that it's unsweetened,

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Speaker 2: there's no added sugar in there. That is a bonus

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Speaker 2: well as a reference point.

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Speaker 1: When I have looked at these before for various articles,

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Speaker 1: some will have as long as two point five percent

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Speaker 1: almond three is pretty standard. The higher ones, to my knowledge,

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Speaker 1: about six. So this is one of the highest percentage

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Speaker 1: of almonds in the milks you can find, which is

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Speaker 1: you can indicative of the price and also the fact

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Speaker 1: that it's using organic produce, which is always more expensive.

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Speaker 1: But I struggle nutritionally because almond milk doesn't contain protein

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Speaker 1: in the same way that sweet milk does, for example,

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Speaker 1: or a legum based milk that you can also find.

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Speaker 1: So on top of that, when there is no dietary

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Speaker 1: calcium I have an issue with it as well. It's

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Speaker 1: not something that I would recommend. People love the flavor,

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Speaker 1: you know, and they like it in their coffee perhaps,

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Speaker 1: and it's got a bit of a cult following, but nutritionally,

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Speaker 1: as a dietitian, I'm with you, I wouldn't recommend this

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Speaker 1: brand simply because it's not really giving me anything nutritionally.

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Speaker 1: You know, I'm getting very few calories. I'm getting you know,

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Speaker 1: no protein, I'm getting no calcium, so I cannot it

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Speaker 1: doesn't do it. It's not giving me anything. So my taste

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Speaker 1: good all my Natty Bruce fans, but I'm so sorry.

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Speaker 1: We have to be honest here on the Nutrition Couch

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Speaker 1: product review, and it's not one of our favorites.

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Speaker 2: The thing that I find interesting is that you're paying

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Speaker 2: for the extra alments. But for me, the biggest reason

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Speaker 2: that I would choose an almon milk or I would

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Speaker 2: use an almon and milk with my clients is purely

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Speaker 2: just to save calories. Like if I was putting a

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Speaker 2: cup of unsweetened almond milk into a recipe versus a

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Speaker 2: cup of full cream milk, I mean I would be

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Speaker 2: looking for an almond milk around that thirty five to

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Speaker 2: forty calories per cup. This one is a lot higher,

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Speaker 2: like it's sort of around that eighty cows per cup

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Speaker 2: compared to you know, it's very similar to skim milk

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Speaker 2: compared to full cream would be what sort of one

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Speaker 2: thirty cows. So the reason that I would really be

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Speaker 2: using an almond milk for clients would be a lot

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Speaker 2: lower calorie. But this one, because of the higher percentage

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Speaker 2: of almond, is probably about double the calories then most

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Speaker 2: standard almond milks, which you're around that sort of as

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Speaker 2: you said, two and a half three percent. So for me,

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Speaker 2: one of the biggest benefits personally, because I don't think

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Speaker 2: it tastes good. It doesn't have added calcium, it doesn't

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Speaker 2: have protein. To me, honestly, the biggest benefit besides almond

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Speaker 2: milk being plant based, would be that it's traditionally quite

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Speaker 2: low calorie. And that's why I think a lot of

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Speaker 2: people choose it is for weight loss. So this one's

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Speaker 2: double some of the other ones on the market. So

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Speaker 2: again this is why I wouldn't be I wouldn't be

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Speaker 2: recommending it because I think it is a higher energy

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Speaker 2: product compared to a lot of others on the market.

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Speaker 1: Well, the issue I have with it in recipes is

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Speaker 1: it wouldn't do anything because if you use a dairy

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Speaker 1: or even a soy in a recipe, the protein will

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Speaker 1: there's a binder to a certain extent, But if you

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Speaker 1: use an almond milk in a recipe, it's actually just

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Speaker 1: going to be really difficult to mix because one of

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Speaker 1: the chemical aspects of baking, for example, is you're looking

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Speaker 1: for those different nutrient structures to blend together, and you're

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Speaker 1: not going to get that blend from an almond milk

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Speaker 1: in general, So you can't sub it in because it's

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Speaker 1: not the same thing, which is sometimes why on the

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Speaker 1: labels it's spelt differently to milk, because it's actually nutritionally

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Speaker 1: not a milk. It's a form of I call it

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Speaker 1: almond water. So you won't be able to use it

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Speaker 1: in a recipe. It won't have the same role.

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Speaker 2: So it'd be good and a smoothie. But it is

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Speaker 2: important to note that there is a disclaim on the

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Speaker 2: labels saying not suitable as a complete milk replacement for

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Speaker 2: children under five, but I would really say that's for

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Speaker 2: anybody in all, honestly under eighteen like I wouldn't even

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Speaker 2: be recommending this for young kids or teenagers because it

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Speaker 2: just simply doesn't have anywhere near enough energy, protein, or

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Speaker 2: calcium in it. Like I wouldn't be I would only

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Speaker 2: ever be saying almond milk for adults only. I wouldn't

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Speaker 2: be saying it's something that we should be giving to

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Speaker 2: kids or even teenagers.

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Speaker 1: I do agree, I think it's quite misleading to call

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Speaker 1: it milk in general, because it's then assumed it's offering

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Speaker 1: those similar nutrient profile, which it's just not all right.

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Speaker 1: Well that the next brand is a well known sanitarium

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Speaker 1: do some great products in general. This is there so

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Speaker 1: good Barista addition, and of course we will as always

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Speaker 1: include the images of these products on our social media

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Speaker 1: because it's sometimes difficult to differentiate there's so many out there.

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Speaker 1: This has got a four health star rate. I don't

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Speaker 1: think there was a health start on the Nutty Bruce

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Speaker 1: Sanitarium a pretty reputable company. They'll give a lot of

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Speaker 1: information on label, which is great if we look at

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Speaker 1: the ingredients again. Filtered water is the first that three

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Speaker 1: percent ground almonds, as I referred to earlier, pretty standard

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Speaker 1: for most supermarket almond milks, cane, sugar, corn multidextron, so

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Speaker 1: another form of refined carbohydrate a vegetable oil sunflower and canola,

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Speaker 1: which is being used to create a blended form kind

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Speaker 1: of a milk consistency, but coming from a vegetable oil.

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Speaker 1: It does contain some added minerals phosphorus and calcium, a

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Speaker 1: multified it again mixed at vegetable gums, antioxidants, and some vitamins,

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Speaker 1: including importantly vitamin B twelve and B two and B

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Speaker 1: one because you will get naturally vitamin B twelven an

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Speaker 1: animal based milk, and so in terms of people following

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Speaker 1: a plant based diet nutritionally, this is a much better

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Speaker 1: product overall thanks to that fortification. I'll again look to

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Speaker 1: per two hundred and fifty mils or a cup, So

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Speaker 1: it's got fewer calories than the nutty bruce coming in

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Speaker 1: at ninety Oh no, sorry, the nutty bruce was about

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Speaker 1: eighty and this is ninety eight, so not dissimilar. Two

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Speaker 1: point one grams of protein, so still not overly high.

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Speaker 1: Six point six grams of fat and very little saturated fat,

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Speaker 1: so that'll be coming a little bit from the almond

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Speaker 1: as well as the oil. Although that is in small amounts.

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Speaker 1: It's more processing seven point one grams of carbohydrate four

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Speaker 1: grams of sugar, so again not different. And I think

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Speaker 1: the other thing will come back to Lean is that

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Speaker 1: when we're talking about plant based milk, people will see

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Speaker 1: the sugars on say skim milk or full cream milk,

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Speaker 1: but it's not added sugar. It's just naturally occurring from lactose.

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Speaker 1: So the more that labels differentiate that the better, because

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Speaker 1: I think it's quite misleading when we look at total

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Speaker 1: carbohydrates and sugars in dairy milk, people think it's huge

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Speaker 1: when really it's like fruit sugar, it's naturally occurring. In

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Speaker 1: this case, this is added sugar as opposed to any lactose,

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Speaker 1: given that it's not coming from an animal based food.

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Speaker 1: Has a bit of dietary fiber. Interestingly enough, one point

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Speaker 1: two grams sodium ninety seven. There's a little bit added

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Speaker 1: sold as well, not overly significant, and it's got vitamin

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Speaker 1: B two twenty five percent of the recommended intake fifty

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Speaker 1: percent of vitamin B twelve, which is not insignificant for

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Speaker 1: vegans and people on a plant based diet. Calcium huge

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Speaker 1: two hundred and seventy five milligrams thirty percent of recommended

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Speaker 1: intake for some members of the population, So again that's

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Speaker 1: a decent dose, and some phosphorus which is not sort

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Speaker 1: of that common, but you'll see it with calcium often,

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Speaker 1: so they're putting it in there now, I would assume ly,

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Speaker 1: and this is a more creamy variety of an almond milk.

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Speaker 1: I'm like you, I'm going to say I don't like

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Speaker 1: it because I don't like added sugar in any of

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Speaker 1: my milks. The protein is again quite low. Is it

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Speaker 1: better than Natty Bruce? Yes, because it's offering vitamin B

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Speaker 1: twelve and calcium. Is it great for someone who's vegan

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Speaker 1: or on a plant based diet and they like the flavor. Sure,

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Speaker 1: it's a reasonable choice. I'd give it like a six

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Speaker 1: or seven out of ten. It wouldn't be my first choice,

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Speaker 1: but it's better than a lot of them out there,

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Speaker 1: simply because it's got a fortification of a number of nutrients,

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Speaker 1: including B twelve, which isn't that common, and also calcium

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Speaker 1: in a reasonable dose.

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Speaker 2: I like Sanatarium because it's a nice Aussie brand. Ninety

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Speaker 2: seven percent of the ingredients are Australian made. Which I

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Speaker 2: think is nice. It's important. I mean, it's four dollars

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Speaker 2: for a liter, so I wouldn't say that it's inexpensive.

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Speaker 2: It's certainly better than the Knatty Bruce one, which is

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Speaker 2: six dollars for a liter. But this is I specifically

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Speaker 2: chose the Barista style one because this is what you're

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Speaker 2: getting a lot in terms of coffee shops. And we've

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Speaker 2: spoken about this on the podcast before. People would choose

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Speaker 2: like an almond milk flat white or an almond milk

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Speaker 2: latte because they feel like it's lower calorie. But in reality,

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Speaker 2: most of the time it's very similar, if not a

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Speaker 2: little bit more than like a skinny latter or a

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Speaker 2: skinny flat one without the calcium and without the protein.

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Speaker 2: So Barista style almond milk is generally always higher calorie. Yes,

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Speaker 2: it has a better mouthfeel, Yes it's creamier. It's probably

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Speaker 2: more I guess, you know, froth whire similar to actual milk,

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Speaker 2: but it is you know, probably double the calories of

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Speaker 2: an unsweetened almond milk. So I chose it for that

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Speaker 2: reason that a lot of people pick it, because it

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Speaker 2: does have a better mouth feel. But I wouldn't say

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Speaker 2: the ingredient labels that clean. You know, there's added sugars

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Speaker 2: in there, there's added vegetable oils, there's a couple of

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Speaker 2: a multified as antioxidants, that sort of thing. But I

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Speaker 2: do really like the addition of the minerals and overall

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Speaker 2: sanitarium and so good products are very well fortified. So

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Speaker 2: if you're someone following a largely plant based start or

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Speaker 2: a vegan style lifestyle, particularly with young kids, this one

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Speaker 2: is a really good on because it does have the

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Speaker 2: added edition of the bee too, the B twelve, the calcium,

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Speaker 2: and also the phosphorus. So I like the added edition

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Speaker 2: of the nutrients. But I do wish that I mean

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Speaker 2: the Bruce's Star almond milk is that it tastes good,

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Speaker 2: hence the addition of the cane sugar, so it has

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Speaker 2: its place. If you're looking for a milk that tastes nice,

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Speaker 2: this would probably be my preference because it does. I

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Speaker 2: have actually tried this one and it does have a

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Speaker 2: nice mouth feel, and I do really like the addition

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Speaker 2: of the minerals, but it's probably not my overall pick,

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Speaker 2: but I would sort of put it in mid range

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Speaker 2: and I would score it above the nutty Bruce, just

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Speaker 2: like you did.

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Speaker 1: The reason I really like it is because of the

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Speaker 1: B twelve that is so rare in fortification across the board.

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Speaker 1: You just don't see it very often, so it can

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Speaker 1: be really challenging. But I'm like you, you know, I

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Speaker 1: think there's sort of options out there that I would

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Speaker 1: choose over that one. But in general, Sanitarium We've got

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Speaker 1: an amazing range and other options as well. But I

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Speaker 1: thought it was interesting to draw people to the fact

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Speaker 1: that didn't have some vitamin B twelve in there. All right,

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Speaker 1: The third and final arm and milk we're going to

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Speaker 1: look at is Vita soyt almond milk unsweetened. Now without

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Speaker 1: even having looked at these nutritionals yet, because Leanne has

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Speaker 1: put this one together for us and done a very

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Speaker 1: good job at that, I might add. What I will

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Speaker 1: say is that in my experience looking at these plant

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Speaker 1: based milks, Vida Soi are outstanding. In general. They've got

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Speaker 1: a fantastic range across the board, and I've been really

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Speaker 1: impressed with the profiles that they're putting together with their products.

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Speaker 1: So you know, I'll be interested in the second to see. Well,

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Speaker 1: first of all, Leanne, it's far less expensive like we're

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Speaker 1: looking at for Natty Bruce, six bucks for a litter,

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Speaker 1: four bucks for the So Good, and this one's only

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Speaker 1: two dollars now admittedly it's on sale. It was three dollars,

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Speaker 1: but that's significantly less in paying for food at the

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Speaker 1: moment when it's so expensive, so that already is ticking

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Speaker 1: the box. It also has four health star ratings, so

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Speaker 1: that is similar to the Sanitarium So Good Brister style almond,

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Speaker 1: and this is the unsweetened version. If I look at

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Speaker 1: the ingredient list, filtered water whole almonds at a minimum

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Speaker 1: three point eight percent mineral calcium phosphate, a mulsifier which

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Speaker 1: is a sunflower lessison, so that's purely for mixing, a

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Speaker 1: processing aid, really a bit of sea salts, some natural

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Speaker 1: flavored vegetable gum. So out of the three, we're looking

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Speaker 1: at a much cleaner the clean liest ingredient list put

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Speaker 1: two fifty mils serve just fifty calories, so as Leanne

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Speaker 1: referred to the first Natty Bruce had about eighty the

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Speaker 1: Sanitarium sitting on a ninety, and this is just fifty calories,

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Speaker 1: so very low calorie product, low in protein as you

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Speaker 1: would expect for an almond milk at one point eight grams. Admittedly,

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Speaker 1: there are some protein varieties of almond milk you can find,

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Speaker 1: and they come in still less than ten I don't

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Speaker 1: think they're coming in about five six gramp per serve,

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Speaker 1: so still less than soy and dairy. But this is

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Speaker 1: very low. At one point eight you certainly not getting

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Speaker 1: any dietary protein from a plant based milk. In general.

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Speaker 1: Four point five grams are fat, very little saturated fat,

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Speaker 1: so again just a bit from processing and from the

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Speaker 1: original nuts. Very low carbohydrates so less than one gram,

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Speaker 1: and very low sugars, so much lower than any of

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Speaker 1: the ones we've seen prior. And a little bit of

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Speaker 1: dietary fiber not significant. Ninety milligrams of sodium again, but

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Speaker 1: then the beautiful three hundred milligrams of calcium, so the

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Speaker 1: highest level we've seen, and that's pretty typical of a

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Speaker 1: cup of dairy milk. And some vitamin E interestingly enough,

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Speaker 1: at two point three milligrams, which is an interesting addition.

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Speaker 1: We don't normally get our vitamin D from our milk,

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Speaker 1: admittedly we do ideally get it from grains, nuts and seeds.

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Speaker 1: I'd love to see some b twelve in there. Love

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Speaker 1: that if it was added, but I'm out of the

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Speaker 1: ones I would choose or recommend, and I do this

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Speaker 1: would be absolutely one on my list, what both for price,

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Speaker 1: nutritional profile, and it's just a really good brand who

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Speaker 1: do some great varieties of players based milk.

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Speaker 2: I like it the price points. You know, you can't

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Speaker 2: go past it. Two dollars in sale, because it's a

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Speaker 2: long left milk. I would probably buy six cans at

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Speaker 2: once and then come back in you know, three four

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Speaker 2: weeks when it's on sale again and buy another six.

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Speaker 2: So I'm a big fan of bog buying, particularly when

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Speaker 2: things have really good use by dates, like a long

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Speaker 2: left milk. It's ninety nine percent austrain ingredients, so I

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Speaker 2: really like to support, you know, Aussies in that way.

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Speaker 2: And I think that the calcium profile, you can't go

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Speaker 2: past that, particularly if you are following a largely plant

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Speaker 2: based diet or you don't have dairy three hundred milligrams.

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Speaker 2: Particularly if you have a coffee every day, or perhaps

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Speaker 2: even two coffees, or a coffee and a couple of

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Speaker 2: cups of tea, you might be getting one to two

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Speaker 2: cups of this. You're you know more than three quarters

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Speaker 2: of the way to your required calcium intake for the day.

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Speaker 2: So this is definitely my pick at the bunch today.

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Speaker 1: So I guess the take home message from both of

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Speaker 1: us is to be very clear that plant based milks

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Speaker 1: differ widely between the varieties. There's a massive difference between

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Speaker 1: soy oat and macadamia in general, they're not all the

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Speaker 1: same thing. And now I guess our take home messagearticularly

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Speaker 1: in the case of almond milk, is that you're not

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Speaker 1: getting much protein, but you've got to try and choose

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Speaker 1: one with dietary calcium if you can, particularly if you're

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Speaker 1: consuming it frequently as your primary source of or a

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Speaker 1: dairy replacement, And if you can add some little extra

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Speaker 1: nutrients in there, that's better. So if you check those

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Speaker 1: ingredient lists out and they're pretty clean, you're not seeing

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Speaker 1: added sugars, etc. You're probably on a good thing, particularly

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Speaker 1: if you're seeing a good dose of calcium. Anything else

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Speaker 1: you want to add to the chat on almond milk, clear.

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Speaker 2: Really, I think it's just to be aware of where

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Speaker 2: the ingredients are coming from. Are they Australia or are

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Speaker 2: they overseas? Are the added sugars in it, and is

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Speaker 2: it fortified. I think they're probably the three biggest things

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Speaker 2: to look for in a plant based milk, and.

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Speaker 1: If you can get them on sale, stock up all right. Well,

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Speaker 1: that brings us to the end of the Nutrition Capped

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Speaker 1: as often as we may need to, so if you're

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Speaker 2: Have a great week,