Got The Right Milk?

Cow, almond, rice, soy... with grocery stores selling numerous options of different types and brands of milk, how do you know which to choose? Every option has its advantages and its disadvantages. Some are lower in calories but lack protein; others are good sources of protein but are higher in saturated fat. Some are loaded with genetically modified organisms (GMOs), while others are organic without any artificial additives, preservatives and added sugars – so, which is best?

ANIMAL MILK

Animal milk, typically cow milk, is a heavily-promoted nutritious drink given to growing children, adolescents, pregnant women and the elderly. It is popularly known as a

primary calcium source, required for bone-building in addition to being a good source of protein and vitamin D. To ensure you are getting the recommended amount of calcium daily, it has been advised to drink two servings of cow milk daily. It is worthwhile knowing that the health benefits have been somewhat turned on their head of late, with some research ironically making links between the consumption of milk and osteoporosis due to milk’s acidic nature. Such theorists believe that the consumption of animal milk releases calcium stored in bones. This is yet to be proven on a larger scale, with much more substantial research still required to validate the shocking information. In the meantime, it is advised that you opt for organic or grass-fed full fat animal milks in order to benefit from a healthier fatty acid profile, which may promote heart health. Steer clear of brands that are not ‘rBGH-free’. The absence to this term identifies milk that may contain added hormones, which can disrupt your own hormonal balance, affect weight and cause acne. Also avoid the consumption of cow milk if you are lactose intolerant (your body is missing the lacatase enzyme). Not sure if you’re intolerant? Symptoms include consistently feeling bloated, gassy or developing other digestive issues after drinking milk. If you do not have a severe intolerance, you might like to try goat milk, which contains less lactose than cow milk.

ALMOND MILK

A non-dairy milk substitute with lower-calories made out of almonds. This alternative is appealing, especially to individuals watching their weight, due to it being low in fat and calories as well as having a mild, nutty taste and creamier consistency. Despite its healthy status, Almond milk has lower amounts of the bone building blocks: calcium and vitamin D. Do not consider it if you plan on solely relying on it for your calcium intake. Always choose fortified brands; they contain just as much vitamin D, and usually 50 per cent more calcium compared to skimmed cow milk. Choose organic and unsweetened brands, and ALWAYS check the label to ensure no additives and preservatives are added (these are often masked by the term “natural flavours”) or sugar. Nowadays, sugar is often hidden on the food label under: glucose, glucose syrup, dextrose, polydextrose, evaporated cane juice or brown rice syrup, to name a few.

RICE MILK

For individuals with dietary allergies or food intolerances, rice milk is a solid alternative to cow and nut milks because it is extremely rare to have an allergy or adverse reaction to rice. Compared to cow milk, rice milk is considered a high carbohydrate substitute, with approximately the same amount of calories as skimmed milk and less than one gram of protein per serving. It is best not to opt for this option if you are diabetic or trying to watch your weight.

SOY MILK

Soy milk is a non-dairy substitute that contains sufficient amounts of protein for muscle building (seven grams per serving vs. eight grams per serving in cow milk). It also has

lower amounts of saturated fats and is rich in compounds called isoflavones.

Usually made from the liquid residue of cooked soybeans, soy milk should always be drank when fresh. If fresh soy milk is not available, choose whole-bean soy milk to ensure it is not made from soy isolate or soy protein. Check the label for any hidden added sugars and preservatives and also check how far away the expiration date is; the further away the expiration date, the more likely the soy milk contains additives and preservatives.

The benefits of soy milk are debated; some argue due to the presence of isoflavones, soy milk consumption may help lower cancer incidence while others believe that due to the higher amounts of isoflavones (which act like estrogen in the body), it may increase the risk of developing breast cancer.

MAKING THE CHOICE

The above-mentioned milks all have their own pros and cons, from “health benefits” to “risks”. New research is always being published against and for certain types, without unanimously proving or disproving either claim. While we wait for science to reveal the right way and monitor our bodies for our own individual reactions and aliments, ensure you consume the best bet available: organic, all-natural varieties across all types. Also make sure that your choice does not contain (or contains minimal) added preservatives, flavours and sugar. Which leads me to the nutritionist buzz-phrase: “check the label!” As a rule of thumb, the less ingredients on the label, the more natural and thus healthier the milk product is.