Here are the most commonly available cow's milk alternatives:
1. Soy "Milk" - Soy "milk" is created using pureed, whole soy beans to produce a thin milk-like liquid. Some of you may remember a post published last year entitled The Truth About Soy. The risks and benefits of soy consumption were discussed here in detail, and I'd encourage you to check it out for a more thorough history on soy and its baggage. Soy milk tends to be the most commonly chosen alternative to milk products, as it is the most readily available and typically the least expensive out of all of the options. Here are some of the positive points in choosing soy milk as a milk substitute:
- Most varieties of soy milk contain 30% of the daily value of calcium, which is the same amount as in typical cow's milk. This lessons the need to increase calcium products and/or take supplements when switching from cow's milk to soy. Of course, always read your product's label as there can be some variation here.
- soy milk contains, on average, 7g of protein per serving - comparable to cow's milk which typically has 7-10 grams per serving. Even better is that soy is a complete protein, which means it contains all of the essential amino acids our bodies require to utilize the protein fully.
- the consistency is so similar to milk, after many years of soy companies' hard work, that it can be substituted 1:1 in recipes most of the time. Remember that soy milk has a nuttier taste, so if your recipe calls for milk specifically to contain the milk flavor you may want to reconsider the substitution, if possible.
And the cons:
- Many varieties are not organic, meaning they are likely made with genetically modified soy beans. The effects of genetically-modified products on our bodies are only recently being studied, leaving much to be learned. Look carefully for certified-organic soy products if this is the route you choose.
- Soy can be detrimental to the environment. Soy beans tend to ruin the soil for several years after harvesting, making it nearly impossible to establish growth of any other crop for an infinite amount of time. Soy products are also subsidized by the government, which means they can be grown more cheaply than the cost of production. It is virtually impossible to find product without some sort of soy additive or emulsifier as a result, and unfortunately many rainforests are paying the price of farmers seeking out land to grow soy beans. Again, see The Truth About Soy for further details, or check out "Food Inc" - a fabulous documentary by the extraordinary Michael Pollan.
- Soy is among the top 10 allergenic foods (as is cow's milk protein). Many who are sensitive to other foods may have a soy allergy or intolerance as well. Blood and/or skin allergy tests along with trial and error may help you determine if you fit into this category. For more information on food intolerances see Your Hidden Food Intolerances are Making You...
2. Rice Milk - Rice milk is typically made of brown rice which is ground up and combined with water. It tends to be thinner and more bland that some of the other milk substitutes, although it can be sweetened and/or flavored.
The pros:3. Coconut Milk - Once a very difficult-to-find milk substitute, this is becoming more and more readily available in common grocery stores across the country. It is also my personal favorite, taste-wise. It is made from the white flesh of a coconut, blended with water.
- Rice is extremely well-tolerated by the general population, as allergies and/or intolerances to rice are extremely rare.
- Rice is extremely easy to digest, making it a good choice for children, adults, and those with digestive issues of all sorts.
- Rice milk is very low in fat given that the primary ingredients are rice (primarily a carbohydrate) and water. This makes it an excellent choice for those looking to lower their intake of saturated fat or cholesterol.
The cons:
- Rice milk is very low in protein, containing on average 3-4g of protein per serving (half of that of soy or cow's milk). Alternate protein sources should be considered if rice milk is used as a primary milk substitute.
- It can be very watery, making it a poor substitute for milk within recipes. It can be substituted for water in recipes, given its texture, which may add an interesting twist (with some added vitamins) on some of your favorites, but should not generally be used to replace milk in this way.
- It tends to contain, on average, 10-12 grams of carbohydrates per serving. This should be remembered for those who may have blood sugar issues or are on low-carbohydrate diets, as this is almost double the carbohydrate content of soy or cow's milk.
The pros:
- It's very thick compared to other substitutes, resembling 2% milk closely. This may make the transition easier for those who are partial to the consistency of milk. The thickness of it may work as a substitute in recipes, but remember that it has a strong coconut taste which may not complement all recipes particularly well.
- Coconut milk is high in medium-chain fatty acids, which have been found to be beneficial in lowering LDL (bad cholesterol) levels and raising HDL (good cholesterol) levels.
The cons:
- It has a very strong taste, which may not be pleasing to some. Basically, if you like the taste of coconut you'll like this. If you don't, no chance.
- It is extremely low in protein compared to other milks, as it typically contains only 1-2 grams of protein per serving. You will need to increase your protein from other sources if choosing this as your primary dairy source.
- It tends to be higher in calories due to the higher fat content. Even though the fats are good fats, you may need to monitor your intake carefully if you are watching you calories for any reason.
4. Almond Milk - This "milk" is made from whole, ground almonds. Consuming this type of milk can give you the benefits of consuming almonds, including:
- High levels of antioxidants, including vitamin E, which are powerful in disease prevention and overall health
- High fiber content, which is essential for colon health and regular digestion
- Healthy fats which can ward off heart disease, lower LDL levels, and raise HDL levels. One study showed a handful of almonds per day can reduce your risk of sudden death by up to 80%!
The cons:
- Almond milk has a strong nutty flavor, which may be pleasing to those who enjoy the taste of almonds, but a turn-off for those that do not.
- Although almonds themselves contain protein, there is not an ample amount of almonds present in one serving to provide comparable protein to cow's milk. On average there is 1-2 g of protein per serving in almond milk.
5. Hemp Milk - Calm down now hippies, its not what you think. True hemp milk is made from the hemp (or marijiana) plant, but it is made specifically from the seeds and stalks of the plant - not from the flowering tops which produce the marijiana buds. It contains almost no traces of THC (the active chemical in marijuana which causes the high), although remains illegal to grow in the U.S. Most hemp consumed in the U.S. is grown in Canada.
The pros:
- Hemp is a complete, high-quality protein which contains all of the essential amino acids we require.
- It is very low in calories, containing on average about 60-70 calories per serving
- It is very easy to digest, like rice milk, and would be most beneficial for those with digestive problems of all sorts
- Hemp has been found to have anti-inflammatory properties, especially in the gut. Inflammation is a leading cause of numerous diseases and premature aging
The cons:
- It's made from grass, so it sort of tastes like grass. This could be my own personal opinion, however...
- Hemp is not a natural source of calcium, and since it is not processed in the U.S. it may not be enriched with the daily value of calcium as with other milk products. Read the labels and consider additional calcium supplements if needed.
Intriguing... I haven't seen hemp milk before
ReplyDelete