Moove Over Milk
by Rachel Bucci, Your Health (Gannett News), June 2010
Meg Smolinski of Washington, D.C., switched to soy milk four years ago to remedy digestive problems caused by cow’s milk and hasn’t looked back. “I use it in oatmeal, smoothies, even baking,” she says. For those of us who have lactose intolerance, digestive troubles or simply don’t like the taste, cow’s milk has definite disadvantages. And even if you don’t have milk issues, there are good reasons to explore the alternatives.
“Milk is so processed. The homogenization and pasteurization process destroys many of the beneficial enzymes and live cultures it naturally contains,” says dietitian Lauren Dauro, assistant professor of holistic nutrition at Clayton College of Natural Health.
Before you switch, focus on the nutrient package that milk has and alternatives don’t, says dietitian Constance Brown-Riggs, spokeswoman for the American Dietetic Association. Packed with calcium, B-12 and vitamin D, cow’s milk is a complete protein, supplying us with essential amino acids. With the alternatives, buy fortified and enriched products, and watch out for added sugars, sodium and gum fillers,which some people are allergic to, Dauro says.
The bigger question may be taste. “I still crave cow’s milk to go with cookies,” Smolinski says.
Almond Milk
Taste test: sweet, nutty flavor, somewhat watery
Why to try: lactose intolerance, milk allergies, vegan diet
Why to avoid: nut allergies
Nutritional Profile: Not a complete protein, but rich in magnesium, potassium, manganese, copper, antioxidants vitamin E and selenium, and calcium. Also contains healthy monounsaturated fats.
Try this: Almond Breeze, Blue Diamond
Hemp Milk
Taste test: creamy, sweet, a bit grassy
Why to try: lactose intolerance, milk allergies, vegan diet
Why to avoid: does have higher fat profile than other milk alternatives
Nutritional Profile: High in omega-3 and -6 essential fatty acids and phosphorous. Hemp Milk does not contain doses of THC found in marijuana.
Try this: Living Harvest, Tempt
Rice Milk
Taste test: mild, sweet flavor, somewhat watery
Why to try: lactose intolerance, milk allergies, vegan diet
Why to avoid: diabetics and others concerned about foods high on the glycemic index, says Brown-Riggs.
Nutritional Profile: Low in protein, can be high in sugar and carbohydrates.
Try this: Rice Dream
Goat’s Milk
Taste test: creamy, strong flavor, tangy or gamey
Why to try: milk allergies (doesn’t contain casein)
Why to avoid: lactose intolerance, vegan diet
Nutritional Profile: a complete protein, naturally high in calcium, B-6, potassium, niacin, and essential fatty acids
Try this: Meyenberg 1% Low-Fat Goat’s Milk
Soy Milk
Taste test: somewhat creamy, nutty
Why to try: lactose intolerance, milk allergies, vegan diet
Why to avoid: soy allergies; contains phytoestrogrens so women with a history of breast cancer or hormone-stimulated cancer may want to avoid, and those with thyroid issues may want to be cautious, says Dauro.
Nutritional Profile: Complete protein and heart-healthy antioxidents. U.S. soy is highly processed and often genetically modified, so look for organic versions, says Dauro.
Try this: SILK,West Soy (many varieties available)
Oat Milk
Taste Test: subtle, slightly sweet taste and light consistency
Why to try: lactose intolerance, milk allergies, vegan diets
Why to avoid: since oat milk is often processed in facilities that handle gluten products, those with gluten intolerance or celiac disease should avoid oat milk, says Dauro.
Nutritional Profile: high in fiber, beneficial phytonutrients
Try this: Pacific Organic Oat Milk
by Rachel Bucci, Your Health (Gannett News), June 2010
Meg Smolinski of Washington, D.C., switched to soy milk four years ago to remedy digestive problems caused by cow’s milk and hasn’t looked back. “I use it in oatmeal, smoothies, even baking,” she says. For those of us who have lactose intolerance, digestive troubles or simply don’t like the taste, cow’s milk has definite disadvantages. And even if you don’t have milk issues, there are good reasons to explore the alternatives.
“Milk is so processed. The homogenization and pasteurization process destroys many of the beneficial enzymes and live cultures it naturally contains,” says dietitian Lauren Dauro, assistant professor of holistic nutrition at Clayton College of Natural Health.
Before you switch, focus on the nutrient package that milk has and alternatives don’t, says dietitian Constance Brown-Riggs, spokeswoman for the American Dietetic Association. Packed with calcium, B-12 and vitamin D, cow’s milk is a complete protein, supplying us with essential amino acids. With the alternatives, buy fortified and enriched products, and watch out for added sugars, sodium and gum fillers,which some people are allergic to, Dauro says.
The bigger question may be taste. “I still crave cow’s milk to go with cookies,” Smolinski says.
Almond Milk
Taste test: sweet, nutty flavor, somewhat watery
Why to try: lactose intolerance, milk allergies, vegan diet
Why to avoid: nut allergies
Nutritional Profile: Not a complete protein, but rich in magnesium, potassium, manganese, copper, antioxidants vitamin E and selenium, and calcium. Also contains healthy monounsaturated fats.
Try this: Almond Breeze, Blue Diamond
Hemp Milk
Taste test: creamy, sweet, a bit grassy
Why to try: lactose intolerance, milk allergies, vegan diet
Why to avoid: does have higher fat profile than other milk alternatives
Nutritional Profile: High in omega-3 and -6 essential fatty acids and phosphorous. Hemp Milk does not contain doses of THC found in marijuana.
Try this: Living Harvest, Tempt
Rice Milk
Taste test: mild, sweet flavor, somewhat watery
Why to try: lactose intolerance, milk allergies, vegan diet
Why to avoid: diabetics and others concerned about foods high on the glycemic index, says Brown-Riggs.
Nutritional Profile: Low in protein, can be high in sugar and carbohydrates.
Try this: Rice Dream
Goat’s Milk
Taste test: creamy, strong flavor, tangy or gamey
Why to try: milk allergies (doesn’t contain casein)
Why to avoid: lactose intolerance, vegan diet
Nutritional Profile: a complete protein, naturally high in calcium, B-6, potassium, niacin, and essential fatty acids
Try this: Meyenberg 1% Low-Fat Goat’s Milk
Soy Milk
Taste test: somewhat creamy, nutty
Why to try: lactose intolerance, milk allergies, vegan diet
Why to avoid: soy allergies; contains phytoestrogrens so women with a history of breast cancer or hormone-stimulated cancer may want to avoid, and those with thyroid issues may want to be cautious, says Dauro.
Nutritional Profile: Complete protein and heart-healthy antioxidents. U.S. soy is highly processed and often genetically modified, so look for organic versions, says Dauro.
Try this: SILK,West Soy (many varieties available)
Oat Milk
Taste Test: subtle, slightly sweet taste and light consistency
Why to try: lactose intolerance, milk allergies, vegan diets
Why to avoid: since oat milk is often processed in facilities that handle gluten products, those with gluten intolerance or celiac disease should avoid oat milk, says Dauro.
Nutritional Profile: high in fiber, beneficial phytonutrients
Try this: Pacific Organic Oat Milk