Milk. Many Options. What to Sip.

Plenty of milk-alternatives to choose from!

Skim milk? Full-fat milk? Almond milk? Rice milk? Soy or not to soy?  So many options you can’t remember what’s what anymore….

Here is a brief rundown of the good, the bad, and the white stuff…

Cow’s milk is one of the best sources of calcium and also a great way to add protein and essential vitamins to your diet. But what if you don’t like the taste? What if you don’t want the extra sugars in your diet? There are plenty of milk alternatives on the market…

Milk-like beverages made from soy, rice, almonds, oats, and even hemp are available for people with lactose intolerance or for those who simply don’t drink milk but are looking for a similarly creamy beverage or a source of nutrients normally provided by milk.

When plant-based milk substitutes are fortified with vitamins and minerals, they mimic milk’s nutritional profile to some extent and contribute significant amounts of calcium, vitamins A and D, and some of the B vitamins found in cow’s milk. Nutritionally speaking, fortified soymilk is the best plant-based substitute for cow’s milk because it is the only common alternative that is also high in protein. Unlike cow’s milk, soymilk also contains fiber and an array of substances that may have health benefits for some people, such as plant hormones and disease-fighting antioxidants unique to the soybean plant. It is the most popular of all the cow’s milk alternatives. Soymilk is thick, creamy and comes in chocolate and vanilla flavors as well as plain – beware, the flavored versions do nothing but add sugar and calories.  I prefer to stick with the plain and unsweetened versions.  

Rice milk is sweetened, so you may like it with your cereal, or in a milkshake or smoothie, but it won’t work well in most dishes and when baking goods. It has a thin, watery texture compared to some of the creamier milk substitutes, a bit like skim milk in texture. Rice milk is very low in protein and much higher in carbohydrates than cow’s milk. Me personally, I just don’t go there.

Almond milk is available sweetened and unsweetened, and comes in chocolate and vanilla flavors. Again, stick with the unsweetened version.  It is one of the more palatable milk substitutes for drinking on its own and in coffee. Almond milk is dairy-free.

Other creamy, milk-like beverages that are becoming more popular and more widely available are made from oats and hemp seeds. While they are not good sources of protein, there are fortified varieties that offer some of the vitamins and minerals in cow’s milk and other milk-like beverages.

I cannot stress enough to READ THE INGREDIENTS carefully when choosing an alternative milk product, especially if you have any food allergies, sensitivities, or don’t want the added hidden sugars.

Soy and nut milks are obviously not for anyone with soy or nut allergies.

Substitutes for other dairy products that are becoming readily available include soy and rice cheeses, vegan sour cream, and soy yogurts, that contain no dairy at all, and soy, hemp, and rice-based ice creams. Get your spoons ready!:)

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References:
University of Illinois: McKinley Health Center: All About Soy - http://www.mckinley.illinois.edu/handouts/soy.html
Avoiding Milk Protein - http://www.avoidingmilkprotein.com/MilkAllergy.htm
WebMd.com, Understanding Lactose Intolerance - http://www.webmd.com/video/alternative-milk

GO NUTS! Part 1 of 3…

ALMONDS! They are heart-healthy, help improve cholesterol, decreases inflammation in your arteries, but that’s not all these little guys can do! 

Almonds Does a Body Good...Fiber & Protein!

Almonds are a nutrient dense food that provide healthy monounsaturated fat, protein and fiber, which together contribute to feeling full.  They help lower blood sugar and insulin levels.  Numerous study show when diabetic patients are put on a regimen of 15-20 almonds per day, they lower their need for diabetic medications due to glucose control.

Just 1/4 cup has almost as much calcium as a 1/4 cup of milk; so they may lower osteoporosis risk!  

Almonds are also an excellent source of vitamin E and magnesium, and a good source of potassium.

Havent tried ALMOND MILK just yet…use a splash in your tea or coffee to cut down on your sugar usage.  Use it in recipes that call for milk to save yourself on calories and sugar.  Try it in your smoothie or egg nog!

Go for whole almonds in their unsalted, raw or dry-roasted state.  15 to 20 will do for a quick and healthy snack!

Stayed tuned for tomorrow for GO NUTS part 2 of 3….