Did you grow up thinking you needed to drink at least a glass of milk a day to be healthy? The problem is, a large number of people have trouble digesting milk. In fact, milk allergies are the most common allergy in children. The negative effects of milk consumption can range from digestive symptoms to allergies to a possible increase in risk of diabetes and certain cancers. This is why many people have opted to consume non-dairy milks out of necessity or for health reasons.
Almond Milk
Pros:
- Has a slightly sweet flavor and is similar in texture to milk.
- Provides about half your daily dose of vitamin E.
- Contains vitamins A and D.
- Contains only about 1/3 the calories of cow’s milk and half the fat.
- Many varieties are fortified with vitamins and minerals.
- Contains neither saturated fat nor cholesterol.
- Contains less protein than milk and is higher in carbs.
- Unless fortified, is lacking other vitamins, minerals, and essential fatty acids found in cow’s milk.
- It is not a suitable formula for infants.
Almond milk contains only about 1/3 the calories of cow's milk
Coconut Milk
Pros:
- Texture is similar to whole milk.
- Contains a fatty compound that can be used by the body to kill certain viruses.
- Contains fat that is converted to energy by the liver, instead of being stored.
- May help you lose weight.
- Is rich in antioxidants and nutrients, including vitamins C, E and B, magnesium, potassium, phosphorus, and iron.
- Good for those with multiple food allergies.
- Contains neither saturated fat nor cholesterol.
- It’s a bit thicker than other non-dairy milk alternatives.
The healthy fats in coconut milk are converted into energy, not stored
Rice Milk
Pros:
- Is the most hypoallergenic of all the milks, so it’s good for people with allergies.
- Contains neither saturated fat nor cholesterol.
- Is high in carbs and low in protein, so it is not a good choice for diabetics.
- Is thin and watery, so is not great for cooking or baking.
- Is not high in nutrients, so look for a variety that is fortified.
- It may contain arsenic (found in rice).
Rice milk is high in carbs and low in protein, so diabetics will want to stay away from it.
Soy Milk
Pros:
- Contains about the same amount of protein and nutrients as cow’s milk.
- May reduce heart disease and breast cancer risk.
- May reduce the symptoms of menopause.
- Contains neither saturated fat nor cholesterol.
- Probiotic or fermented soy milk is also available and is an even better option.
- Is a good source of protein, vitamins A, B12, D, and potassium.
- May be made from GMO soybeans, so look for non-GMO soy milk.
- Soy can be controversial regarding whether it is good to eat or not. However, fermented soy is generally felt to be healthy.
- Should be consumed in only small amounts by those with thyroid issues.
Soy milk contains at least as much protein as cow's milk
Other Non-Dairy Milks
- Hemp milk
- Quinoa milk
- Oat milk
- Potato milk
- Sunflower milk
- Cashew milk
- Hazelnut milk
- Walnut milk
Try out some of these milks this week and tell me which ones you like the best!
If you would like to learn more about healthy foods or get a free Nutrition Discovery Coaching Session, please contact me today!
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