are allergic to soy. Rice milk is a substitute that many
For effective weight loss, you don't want to drink
rice milk or any other beverage that contains calories. Just drink
water, tea, or maybe a coffee substitute like Teeccino.
two brands of
rice milk to see if they are healthy and low enough in fat for our
breakfast cereal. Here
are the basic steps we follow in reading all nutrition labels.
Good Karma Organic Ricemilk
This front of this carton says that the product is made from whole
grain brown rice. Because we are smart label readers, we will ignore
the front of the carton and go straight to the Nutrition Facts.
- Good Karma milk contains 20 fat
in a serving of 120
calories. It is 17% fat. That is pretty good. We like to see a
weight loss product around 10% fat.
- The sodium content is a bit higher than we
want: 150 mg in 120
calories. The ideal would be 120 mg or less, the same as the calories.
- There is a tiny bit of dietary fiber, but only
0.4 g in a serving.
We would prefer to see 3 or 4 grams. Maybe the ingredient list will
tell us more.
This product contains a number of things we want to avoid:
See this page
about choosing a milk substitute for the reasons to avoid
and what we look for. We appreciate the
added B12, but this isn't the product we want. Let's see if we
can find a better one.
- brown rice syrup (a sugar)
- vitamin A palmitate
- natural flavor, not defined
- some other vitamins and minerals that are
unnecessary if we eat whole plant foods
Original Classic Rice Dream
Rice Dream is a company that has been around for
quite a while. Maybe their "original classic" product is what we are
- How is the fat content? It is 17% fat, the same
as the Good Karma milk.
- There are 100 mgs of sodium in a 120-calorie
serving. Anything up to
is fine. Good.
- A serving of this rice milk contains no
fiber. Let's look
at the ingredient list and see what is in this milk.
The ingredient list is interesting. Partially milled brown rice means
it was partly refined. Most of the bran and germ is gone. That explains
why the milk contains no fiber at all.
Unfortunately, this milk also contains oil. Brown
naturally 6 1/2% fat. That is
quite low compared to soybeans and nuts. For this reason, blended brown
rice produces a
thin milk and not a rich creamy one. The manufacturer added
the oil to improve the "mouth feel."
Too bad. If the company had used whole brown rice there would be some
the product. To make it creamy, they could have blended in a few raw
almonds or cashews
instead of the oil. That would
have added both fiber and natural fat. Oh well, we can easily make our own
using this simple rice milk recipe or rice-cashew milk recipe.
Keep reading labels and maybe some day you will find a perfect low fat
non-dairy milk. If you are not allergic to soy, here
is an unsweetened soy milk
that is simple and healthy, although kind of high in fat.