23 Apr Milk-Off! Choosing the Best Milk for Your Body

Got Milk? Chances are you have something other than cows-milk in your refrigerator or have considered an alternative in your most recent latte.  

About 75% of the world’s population lose their lactose enzymes after weaning from human breast milk, deeming them lactose intolerant.  Lactose is the sugar found in milk, and difficulty digesting it can lead to a range of GI woes such as gas, bloating and lots of discomfort.

Plant based dairy alternatives have become wildly popular of late.  These alternatives were developed mostly to feed the lactose intolerant niche and those of the vegan persuasion. But consumer beware! All things milk are not necessarily nutritious. Milk alternatives typically do not have as much calcium or vitamin D, but these nutrients are often added in later.

So which milk is best for you and your family? Looks like it is time for a MILK OFF!

Keep reading to see which type of milk is best for you to get the nutrients you need…

Cow’s Milk

Traditional cow’s milk is an excellent source of protein, bone-strengthening calcium, and Vitamin D.  In addition to being good for the health of your bones, milk can be good for your brain health and your heart.  For many, cow’s milk reigns supreme given it is a source of high-quality protein that is essential in preserving lean muscle mass.

According to the AHA, the higher potassium and lower sodium composition of cow’s milk makes it an ideal dietary staple for reducing the risk of cardiovascular disease.  However, lower-fat milk is preferred given that full-fat dairy products can increase the risk of atherosclerosis and heart disease.

There are a few important things to remember for your toddlers!! It is unsafe to start cow’s milk before 1 year of age.  Also, do not give more than 24 ounces of cow’s milk to your sprout per day, as too much cow’s milk can cause anemia. Cow’s milk is not a good source of iron. In fact, milk makes it harder for the body to absorb iron and can contribute to iron-deficiency anemia.

Milk Takeaway

If cow’s milk does your body good, meaning you can tolerate lactose, your best choice would be reduced-fat, organic milk, untreated with hormones and antibiotics.  Cow’s milk does not need to be a staple of your children’s diet, but protein and calcium do! Smoothies with added nut butter, chia seeds or greek yogurt are a few ways to sneak in more protein to the family diet.  Alternative calcium-rich foods include most green veggies such as kale and broccoli.

Soy Milk

Soy milk is rich in protein and fortified with many of the same micronutrients as cow’s milk.  One cup of soy milk provides about 8 grams of protein, the same amount found in a cup of low-fat cow’s milk.  Soy milk is also lactose-free, so it is a strong choice if you or your little one is lactose intolerant or have a milk allergy.

Soy milk is made from soybeans and filtered water.  Because it is plant based, soy milk is naturally free of cholesterol and low in saturated fats. Soy milk is typically fortified with calcium and vitamin D as well. However, many families have concerns given some inconclusive information in the medical literature about soy’s health effects in relation to cancer.

The Skinny on Soy

Soy products contain isoflavones.  In the human body, these compounds are thought to act much like the hormone estrogen.  The soy controversy questions if these compounds contribute to the development of hormone-sensitive cancers such as breast cancer.

Recent research however, suggests that soy products may actually REDUCE the rates of postmenopausal cancer and osteoporosis. Related studies have even found that genistein, the most common isoflavone in soy, is an antioxidant that may help stop cancer cells from growing. Interestingly, these studies were prompted given the correlation of lower rates of hormone-sensitive cancers (such as breast and prostate), but higher soy consumption in Asian countries such Japan versus the United States.

So while the jury is still out on how these compounds specifically affect our hormones, I will keep enjoying my tall, chai tea latte from Upper Cup Coffee every Saturday. 🙂

Almond Milk

Consumers have been going nuts over almond milk (pun intended) given that this non-dairy alternative is free of saturated fats, lower in calories than most other types of milk and is naturally lactose-free.  However, while almonds are a good source of protein, almond milk is not. Almond milk is made from ground almonds and filtered water. One cup of almond milk has only 1 gram of protein. Given the low protein content, this option may not keep you as sated, and your diet should be supplemented with other protein options.  

So if you choose almond milk as a substitute for you or your little, it’s better to avoid added sweeteners and opt for a brand supplemented with calcium and vitamin D.  Also, be sure to pack the rest of the diet full of other sources of protein.

Rice, Hemp and Coconut Milk…Oh My!

These milk alternatives are composed mostly of water.  Rice milk is essentially a sugary alternative to milk given that the milled rice as a carbohydrate becomes sweet during the mixing process.  There is little nutritional value if vitamins and calcium are not added, so unless you have severe allergies, this milk would mostly be helpful for baking.  Similarly, hemp milk is made by grinding hemp seeds with water. Coconut milk is made by mixing water with the freshly grated inside pulp of the coconut. This makes coconut milk a good substitute for cream, as it is high in fat and low in protein.

The Moral of Milk

So whichever milk you and your littles consume, be sure to read the labels to ensure you are getting enough of the protein, calcium and vitamins you need.

And what do you call the drink that always gets its way?  Spoiled Milk.  Choose your milk as an informed consumer, and Happy Drinking!