The Great Milk Debate
We’ve all heard that famous line, ‘Milk, it does a body good’ right? But does it?!
For many of us, cow’s milk does NOT do a body good. In fact, many people cannot drink cow’s milk because they are lactose intolerant and don’t even know it! Then there’s another 1.5 million, possibly even more, who have dairy allergies to the protein, casein, in cow’s milk.
So, how do you know which dairy, or non-dairy, option is right for you?
Here’s a run down of cow’s milk to non-dairy alternatives.
Cow’s Milk
Cow’s milk is full of antibiotics, growth hormones and bad fats, among other things. Dairy milk goes through a high temp pasteurization that not only destroys many of the helpful enzymes, but it also distorts milk’s protein molecules, making it a foreign substance which becomes harder to digest. This process also leads to dairy allergies.
Raw milk, however, is the better alternative as it’s loaded with enzymes, beneficial bacteria, minerals, vitamins and protein. Unfortunately, you won’t find raw milk at your local grocer, as state laws strictly regulate raw milk. If you’re looking to try raw milk, you will need to source it from a local farmer or farmer’s market.
Soy Milk
Soy milk used to be the second choice when it came to choosing a milk alternative. We now know that soy milk is a highly processed food that contains phytic acid. This acid can actually block the absorption of necessary minerals - calcium, iron and zinc.
Almond Milk
I love almond milk! It’s super low calories with 39 calories in a cup. It has 1.5g of carbs and protein and 3g of fat per serving. It’s important to note though that while a handful of almonds is loaded with fiber, healthy fats and protein, almond milk is usually not! The amount of almonds you get in a glass of almond milk is pretty low. Some almond milks only contain about 2% of almonds, the rest are fillers - water, sugar, minerals and added vitamins. Then add some thickening agents, which can actually upset the stomach.
Stick to unsweetened almond milk to ensure you’re not consuming wasted calories and try adding to your favorite overnight oats, or smoothies, to ensure you are consuming a macros balanced meal, or snack! I like Organic So Nice Almond Milk as a brand, as the first ingredient is almonds!
Oat Milk
Oat milk has become HUGE and I LOVE IT!! It’s super creamy and goes great in coffee. How is oat milk made? It is made from steel cut oats or whole groats soaked in water. Make sure you grab the gluten free option as oats can have gluten. Each cup has 120 calories. It has 3g of protein, 5g of fat and 16g of carbs. These numbers are definitely a big jump from almond milk on all levels. So make sure you’re tracking your macros when adding this to your coffee, smoothies etc. For brands, I like Earth’s Own Unsweetened.
Coconut Milk
Let’s not confuse coconut from the carton with coconut milk from a can. They are two completely different products! Coconut milk generally does not have much of a taste, which is a great choice if you’re looking for a plant-based milk with no aftertaste.
Coconut milk is loaded with triglycerides - an easily digested healthy fat that actually helps to burn fat. Yes, please! When choosing a coconut milk, pick an unsweetened option, and remember coconut milk is low in protein and high in calories. Per cup you’re getting 283 calories per cup, 3g of protein, 10g of carbs, 27g of fat. I like unsweetened Silk Coconut Milk for brands.
Cashew Milk
Cashew milk is a nutty, creamy option loaded with fiber, antioxidants, and magnesium. It can also be added to everything - oats, smoothies, even a splash in your coffee.
One cup contains 25 calories, 2g of fat, 1g of protein and 1g of carbs.
A great dairy free option! Choose an unsweetened cashew milk and watch for added fillers.
Hemp Milk
Yes, that kind of hemp, ha! But don’t worry, you won’t experience any side effects from this milk alternative. Hemp seeds are actually known for their complete protein, and is regularly found in protein powder.
Each cup has 83 calories, 1.3g of carbs, 4.7g of protein and 7.3g of carbs!
Hemp milk is a great alternative if you’re allergic to nuts and/or coconut. It’s thicker and a fantastic source of protein!!
Pea Protein Milk
Pea protein is making a stand on it’s own these days. It’s dairy, soy and gluten free! It’s also a great alternative for vegetarians and vegans, as it provides a similar serving of protein comparable to cow’s milk.
While pea protein is a healthier alternative, be sure to read the label! Most are loaded with added sugars to improve it’s taste.
Each cup has 70 calories, 8g of protein, 0g of carbs and 4.5 grams of fat.
whoa PROTEIN right?!!!
Bottom line….
While no one dairy, or dairy alternative, is better than the other, it all comes down to preference and how your body will digest it. Keep an eye out for added sugars and thickening agents - guar gum and carrageenan. Choose unsweetened versions of your favorite dairy alternative and read the labels! Do you have a favorite brand? I’d love to hear from you. Post in instagram stories and tag me.
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