MILKING THE FACTS: the low down on milk alternatives

Posted by Megan McDonald on Oct 22, 2012 in Products Undressed / Recipes

Many people enjoy a cold glass of creamy milk, but not everyone can drink it – either because they are lactose intolerant, sensitive to it or may avoid it for other health reasons. Lactose is the sugar found in milk products. People who are lactose intolerant are missing an enzyme called lactase that is responsible for breaking down the sugar. The lactose is then able to get into the colon undigested and cause gas, bloating, diarrhea, and abdominal cramping. According to the Canadian Digestive Health Foundation, this is a condition that affects over 7 million Canadians.

So for those who don’t or can’t consume milk, but still would like to enjoy this creamy white liquid, you can try one of the following great alternatives:

1)      Soy Milk
2)      Coconut Milk
3)      Rice Milk
4)      Almond Milk (or other nut milks)

SOY MILK

Soy milk offers quite a few health benefits. First of all, it is free of saturated fats and cholesterol, contains plenty of healthy unsaturated fats, and is naturally high in protein.

The omega-3 and omega-6 fatty acids, as well as the antioxidants in soy, can bind to blood vessels and protect the lining from free radical damage and cholesterol deposits. This binding also makes the vessels more flexible so that they can better withstand blood pressure changes. Also, regular intake of soy milk can help to lower triglycerides and LDL in the blood, while raising HDL. This makes soy milk very beneficial for anyone who has high cholesterol or any history of heart disease.

Soy milk is also beneficial for weight loss because it is so low in sugar and calories. It contains about 7 grams of sugar per cup and only about 80 calories. Moreover, it also contains fiber so that you feel full for a while after consuming it and the fiber is helpful for digestion.

Soy’s phytoestrogen content can be beneficial to both men and women. In men it has the ability to lower testosterone production, which, although not always a good thing, can be helpful in reducing the risk of developing prostate cancer. In women it can help to alleviate post-menopausal symptoms by mimicking the estrogen that is suddenly lost. This can help with depression, mood swings, insomnia, hot flashes and even conditions such as diabetes, heart disease and obesity. Moreover, the phytoestrogen can help to facilitate calcium absorption and help to maintain bone density.

Although soy does sound pretty impressive here, it is important to keep an eye out for a few things. Firstly, many soy products these days are genetically modified. These are unnatural to the body and can cause a number of problems. When buying soy products, look for the “non-GMO” label to be safe. Also, for some people it may go down smoothly, but as usual it isn’t for everyone. If you have difficulty digesting soy then consider some of the other milk alternatives mentioned below. Keep in mind, whether you can drink soy or not, moderation and variety is key, as with everything.

COCONUT MILK

Coconuts are an extremely healthy food. The entire fruit can be eaten, including the meat, water, oil and milk. The milk is made by shaving the meat, blending it and then straining it with a cheese cloth. It is a rich source of healthy medium-chain triglycerides, which are also helpful in lowering cholesterol and keeping the arteries clean. In addition, coconuts are full of vitamins and minerals with a number of benefits: these include potassium for lowering blood pressure, magnesium for relaxing nerves and muscles, and manganese for controlling blood sugar. Coconuts are also naturally low in sugar and high in fiber – great for maintaining an ideal weight and optimizing digestion.

Another unique benefit of coconut milk is that it has anti-bacterial, anti-fungal and anti-viral properties. It is also high in vitamin C so it is very beneficial for strengthening the immune system and fighting off a number of diseases. Moreover, coconut milk is an excellent source of iron. One cup of the milk gives you a quarter of your daily need.

Coconut milk often comes in a can, which is not great because of the BPA in the lining. You could buy it in a carton to avoid this, but an even better idea would be to make it yourself. It is cheaper, and besides, homemade always tastes better. All it takes is to blend 1 cup of unsweetened dried shredded coconut with 3 cups of hot water for 2 minutes. You can strain it through a cheesecloth or drink it as is and voilà you have fresh coconut milk.

RICE MILK

Rice milk is another good option that you can use to substitute for cow’s milk in your diet. It contains slightly fewer calories than cow’s milk and less than half of those come from fat, with none of them being saturated fat. In addition, rice milk contains no cholesterol since cholesterol is only found in animal products, such as cow’s milk.

Rice milk on its own doesn’t contain a lot of vitamins and minerals, but fortunately most brands are fortified with niacin, vitamins B12, A, D and iron. The phosphorus content in rice milk is two fifths the amount that cow’s milk contains, making the small amount of calcium that it does contain more beneficial to the body.

ALMOND MILK

A milk alternative that tends to be more popular and is very easy to make yourself, is almond milk. Almond milk offers even more nutritional benefits than rice milk. It too contains no cholesterol or lactose. It is very low in carbohydrates and calories, making it a great option for people who are looking to lose weight. The sugar content in almond milk is low as well, being only 8 grams per serving, while the fat content that comes from the almonds, is healthy, unsaturated fat. This type of fat contributes to more pliable cell membranes and cleaner arteries.

As for the calcium content in almond milk, it provides 30% of the recommended daily value. What’s more is that it also provides 25% of Vitamin D. These two nutrients work as a team to build and maintain strong bones.

Another potent vitamin in almond milk is Vitamin E. This has powerful antioxidant properties to protect our bodies and maintain glowing skin. It also helps our bodies to better use the Vitamin A that almond milk contains, to support our eyesight. Almond milk is not a huge source of protein, but it does contain B vitamins and iron, which provide us with energy and support for our muscles.

Almond milk is very simple to make yourself and tastes even better than store-bought varieties. The basic recipe is shown here, but you can easily add dates, stevia or any other sweetener to it, as well as vanilla or cacao to flavour it to suit your tastes. You can also substitute a different kind of nut instead of the almonds, and make milk in the same way. One variation that tastes great is hazelnut milk.

Almond Milk Recipe

Ingredients:
1 cup whole raw almonds, soaked in water overnight
3-4 cups water

Directions:
Drain and rinse the almonds after soaking for at least 6 hours
Blend almonds and water in blender until well blended
Strain through a cheesecloth
*lasts in the fridge for 3-4 days

If you found this article helpful, help us spread the word about good nutrition with your friends and family. Also, if you make any of the milks above we would love to hear about it in the comment section below. Happy milking!!

Sources:
Book: The World’s Healthiest Foods by George Mateljan
www.thetastyvegan.com/
www.voices.yahoo.com
www.livestrong.com / www.livestrong.com
www.3fatchicks.com
www.fitday.com
www.cdhf.ca
www.drgranny.com

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ABOUT THE AUTHOR

Megan McDonald

Megan McDonald is a Certified Athletic Therapist and soon to be graduate from the Institute of Holistic Nutrition. She has a passion for health and fitness and has been a varsity athlete for 5 years during her schooling. She loves the outdoors and spends as much free time as possible being outside. She hopes to inspire her clients to live a healthy lifestyle by being a positive example and teaching them how to incorporate whole foods into their daily lives.

MandyDugas

If we are going to “undress” anything it should be SOY!
Soy was originally used for soy oil. It has created an industry so big that now there is barely any Soy in the actually product. It is mostly chemicals and waste. After the oil was taken out for soy beans they would give the remaining bi-products (soy protein powder) to animals. Then after time they were noticing the animals were getting sick. Now there are rules and laws stating how much soy products farm animals are allowed to eat. So what did they do with all the left over soy products? They are now marketing them to us. Trying to convince us that soy proteins are good for you (tofu, cheese and soy milk). You do realize that it’s all about money right? They don’t care if it makes you sick, gives you breast cancer or kills you. Then the doctors make money off of you being sick!
-As of 2007, 85 percent of consumers perceive soy products as healthful
-33 percent of Americans eat soy foods or beverages at least once a month
-70 percent of consumers believe soybean oil is good for them, check for labels, it’s in almost everything.
-84 percent of consumers agree with the FDA’s claim that consuming 25 grams of soy protein daily reduces your risk of heart disease 🙁 Processing soy, it has to be at such high temperatures (mixed with chemicals) that it produces synthetic estrogens called phytoestrogens. It totally upsets the hormonal balance in the male and female body. These estrogens really cause severe problems, such as dementia and increases the aging process, inside and outside. It is a food that we need to avoid at all costs. Soy also causes: Breast cancer Brain damage Infant abnormalities Thyroid disorders Kidney stones Immune system impairment Severe, potentially fatal food allergies Impaired fertility Danger during pregnancy and nursing Look at the labels and ingredients. If it’s in the label just get another product. If you are vegan or vegetarian and you eat tofu to get protein and calcium, stop! It is added synthetic calcium that your body doesn’t keep. It depletes your body of nutrients to get rid of it. *Did you know that in order for your body to get rid itself of toxins, toxins have to link with stored REAL vitamins and minerals to leave the body. Depleting the body of the vitamins and minerals that your body needs! My goal right now is to protect my future. I want to be old with my husband and be able to take walks and play with our grandchildren and be in love! I don’t want to have dementia and forget who he is and sit in a chair all day long. 🙁 and if i eat healthy now I wont have to. If the question “can organic soy be Genetically Engineered?” Means “when I buy organic soy, is it possible that it is contaminated?” then the answer, unfortunately, is yes. The requirements stated are not so much of a concern as the conspicuous exclusion of a critical component…TESTING! And with testing, comes maximum allowable contamination. There was even a case last year where a processor received a shipment of organic soybeans that were 20% GE. What’s more, there are common ingredients found in organic processed products which can come from genetically engineered sources. For example, both vitamin C and xanthan gum are allowed in organic food. Vitamin C is commonly produced from the skins of corn kernels, and xanthan gum is produced by bacteria which are most commonly fed corn. Corn, of course, is one of the largest GE crops, and there is widespread contamination. If you are really concerned about eating GE foods, as I am, you read the ingredient panel even if a processed product is labeled as organic. However, if you need your tofu, buying organic is one of your safest bets over non-organic.
- Margaret D
  
  I am surprised no one has responded to this post in a year! Is Mandy’s science accurate? I don’t eat a lot of soy, but on Whole 30 I HAVE seen that soy lecithin is in everything, and that Bigelow teas which have “natural flavor” on the label explain on the website that they use corn dextrose as a base for the flavor.
- TheNakedLabel
  
  Hi Margaret,
  
  Yes unfortunately there is a lot of processed soy and corn products in processed foods. The best bet is to stick with whole foods (like fresh fruits and veggies, nuts, seeds, etc.), the kinds that don’t require a label. Also, buying organic helps to minimize your risk of eating genetically modified foods. While most soy products are EXTREMELY heavily processed and should be avoided I don’t feel that it’s accurate to say that soybeans in general are bad for us as a blanket statement. They are a whole food. When they are grown properly and prepared properly I think they can be nutritive. Some people have sensitivities to them or avoid them for specific health reasons. Foods like tempeh and miso which are fermented soy products have been used in Asia for many years and are considered health foods. The key thing to remember is that not all soybeans are created equal. If your body can handle soy and you want to consume some soy products, remember that everything is about balance and buying high quality products you can trust is important. Hope that helps 🙂
  
  Bri

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