So if you're looking to get a protein source like a vegetarian or plant-based protein source,

所以，如果你想補充素食性蛋白質，或者說，植物性蛋白質

these are not very good.

這些都不是很好的選擇。

Narrator: That's registered dietician Marion Groetch.

這位是註冊營養師 Marion Groetch。

Today she's gonna help us sort through all of these different non-dairy milks and tell us which ones might just be better for you.

今天她將要介紹各種不同的非牛奶乳製品，並且告訴我們哪些對你更有益處。

Narrator: In the last several years,

近幾年來，

the market for non-dairy milks has exploded,

非牛奶乳製品的市場出現了爆炸性的增長。

and that's great for the some 65% of adults who are lactose intolerant,

這對 65% 患有乳糖不耐症的成年人來說是個好消息

but with more than a dozen varieties now crowding the dairy aisle,

但隨著越來越多的品項出現在乳製品架上時，

it's hard to know which one to choose.

很難知道要如何去做出選擇。

Ultimately, Groetch says,

Groetch 説道：

it comes down to what you're looking for.

「最終還是取決於你需要什麼。」

Groetch: So if you're looking to get closest to cow's milk,

如果你在找最接近於牛奶的乳製品，

I would probably go with a soy milk just because it has more protein.

我會推薦豆奶，因為它有更多的蛋白質。

It has about seven grams of protein per cup as opposed to eight grams in cow's milk,

每杯豆奶有七克蛋白質而牛奶則有八克。

and then oat milk is somewhere in between.

燕麥奶則是介於這兩者之間，

About four grams of protein per cup of oat milk.

每杯大約有四克蛋白質。

Soy is high in protein because it comes from a bean,

因為豆奶源於豆類所以有更高的蛋白質。

whereas oat comes from a grain,

而燕麥奶源於榖物，

and it tends to have less protein in it.

蛋白質含量就少一些。

The protein in the soy milk is also more complete.

豆奶中的蛋白質也比較完整。

If you're looking to reduce your calories,

如果你需要的是減少熱量，

almond milk might be a good choice.

杏仁奶會是個好選擇。

So the rice milk here is higher in calories or the highest in calories,

米奶是裡面熱量較高，或者說，熱量最高的，

and then we have oat, soy, coconut,

其次是燕麥奶、豆奶、椰奶，

and almond milk is usually the lowest in calories.

而杏仁奶則是熱量最低的。

Narrator: But if you're trying to watch your fat intake,

但如果你在意的是脂肪的攝取，

you might actually want to avoid coconut milk.

你可能會想要避開椰奶。

Groetch: So soy has about four grams of fat per cup,

每杯豆奶有大約四克的脂肪，

and again, these are healthier fats than the fats that you might find in a 2% milk,

這些脂肪比 2 % 牛奶中所含的脂肪更健康

but it's equivalent in the amount of fat.

但脂肪的含量是相同的。

Oat milk, about three grams.

燕麥奶每杯大約有三克，

It depends on the brand.

取決於品牌的不同。

Coconut milk is a little bit higher.

椰奶稍微高一點，

It's about six grams of fat.

每杯有六克脂肪。

I don't really see the benefit to coconut milk.

我不認為椰奶有什麼益處。

It's higher in saturated fats,

它的飽和脂肪含量更高，

although now we know that the saturated fat in coconut

雖然我們現在知道了椰奶裡頭的飽和脂肪

is probably not as detrimental to cardiovascular health as we once thought,

對於心血管健康的危害不像我們以前認知的那麼大，

but I think the jury is still out,

但一切都還沒有定論，

and I wouldn't be taking a lot of saturated fats from coconut products right now.

所以我現在不會攝取太多來自椰子製品的飽和脂肪。

Narrator: But when you're choosing which milk to buy,

如果你正在考慮要買哪種乳製品，

there's more to consider than just protein, calories, and fat.

要考慮的不只是蛋白質、熱量及脂肪。

Groetch: Most of them are fortified with vitamin D, vitamin A, vitamin B12,

它們大部分都富含維他命 D 、維他命 A 以及維他命 B12 ，

but you have to purchase a fortified milk.

但你買的必須是強化乳。

So some are fortifying up to 45 %

有些強化乳製品的鈣含量

of the daily value for calcium,

高達每日建議攝取量的 45 % ，

whereas others are only fortifying up to 10%.

然而有些則只有 10 % 。

So this rice milk is fortified with 30% of the daily value.

這個米奶則含有每日建議攝取量的 30 % 。

So the daily value for calcium is 1,000 milligrams,

鈣質的每日建議攝取量是 1000 毫克，

and that covers most people.

適用於大部分的人。

So 30 % per cup would mean 300 milligrams of calcium per cup,

所以每杯 30 % 代表每杯有 300 毫克的鈣質。

and that's equivalent to cow's milk.

而這與牛奶的含量是相等的。

Coconut milk, actually, is only fortified at 10%.

椰奶，事實上只有 10 % ，

So you'd only get 100 milligrams of calcium per cup.

所以每杯你只攝取到了 100 毫克的鈣。

So it would be difficult to meet your calcium needs if you're relying on a product like this for calcium.

所以如果你只依賴這樣的產品補充鈣質所需是不夠的。

They're mostly not fortified with other nutrients like potassium.

它們通常不含其他營養素，例如鉀。

Soy milk, actually, is a good source of potassium,

豆奶事實上是一個很好的鉀元素補充來源，

but some of the others are not.

但其他的乳製品就不是。

So it really just depends on the milk and how it's fortified.

所以這真的很取決於乳製品種類以及其強化添加物。

It depends on the brand.

這取決於品牌。

Narrator: And that's just it.

所以說，

Nutrients don't just vary by type of milk,

不要只以種類的來分類乳製品，

like almond or soy,

例如燕麥奶或豆奶，

but by brand, like Blue Diamond or Silk,

而是要用品牌來區分，例如Blue Diamond 或 Silk 。

and so do calories and fat.

熱量和脂肪也是如此。

So the best way to choose the right milk is simple.

所以選擇正確乳製品的方法很簡單，

Check out the label.

看看營養成分標示。