By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Cow’s milk has been around for thousands of years, but many people either have a lactose intolerance, dairy allergy, or may be following a special diet and avoid dairy cow products entirely. Because of this, there is an explosion of alternative milks available, many of them not so nutritious and high in sugar and fillers. There’s a milk war going on out there.

Alternative milks are made from almonds, cashews, hemp seeds, coconut oil, macadamia nuts, rice, oat, and soy. The bad news is these milks are not that healthy and contain relatively little of the primary ingredient. Many of these so-called ‘healthy’ plant milks could be classified more as a processed food than a ‘natural’ food. Most non-dairy milks are poor copies of milk from an animal. Most plant-based milk is full of water, fillers like guar gum and carrageenan which can be irritating to the digestive tract, and often, sugar.

However, there are some other types of ‘real’ alternative milk now more available in grocery and health food stores, that come from goats and sheep. Given that these types of milk come from real animals, they do tend to have more nutrition than any of the plant-based choices—especially in terms of protein, healthy fats and vitamins and minerals. If you happen to have a dairy allergy or lactose intolerance, these other types of milk may work better for you. Let’s investigate, shall we?

Cow Milk

I’ve had a dairy allergy for years and years. It used to make me congested, have dark circles, cause acne, have a cough, and become extremely depressed and anxious. Cow dairy allergies are very common, and dairy is often the culprit behind a myriad of health issues. Allergies, sinusitis, colds, chest congestion, eczema, skin rashes, SIBO, joint aches, inflammation, depression, and more are often tied to dairy allergies.

Cow’s milk has long been promoted as a health food, although there are a number of problems with commercial (nonorganic) pasteurized dairy products. You may be surprised to learn that many studies show commercial pasteurized milk can play a role in a variety of health problems, including: breast cancer, diabetes, prostate cancer, rheumatoid arthritis, atherosclerosis, anemia, MS, leukemia, other autoimmune diseases and ovarian cancer. Commercially processed and pasteurized dairy has also been linked to health problems in children including colic, juvenile diabetes, ear infections, asthma and bedwetting.

Also, if you happen to be sensitive to gluten, you are very likely to have a dairy sensitivity as well. Casein is the primary protein found in milk, and is often the basis for dairy allergies. The casein molecule is very similar to gluten, the protein found in wheat. A large proportion of people who react to gluten also react to cow’s milk products, and vice versa.

Then there is the whole issue of the inhumane treatment of factory farmed dairy cows, the poor health of the cows, and milk contaminated with blood and white blood cells (pus). There are hormones given to keep the cows lactating, antibiotics to fight off infections and increase growth, and pesticides from the grass, feed/grain they are eating.

Virtually all of the milk sold commercially in the US has been pasteurized and homogenized, and is generally from grain-fed, feedlot cows who have been raised in unhealthy, inhumane, crowded conditions.

On the good side, if you have access to grass-fed milk, you can get far better nutrition, and grass-fed and unpasteurized raw milk is far, far, healthier.

Grass fed dairy has some of the highest amounts of Conjugated Linoleic Acid (CLA) of any foods. CLA is a special type of healthy fat that has many benefits including: helping you burn more fat, boosting muscle growth, strengthening the immune system, and lowering food allergy reactions. And grass-fed raw dairy milk contains around 5 times more CLA than the commercial, pasteurized milk you buy at your local grocery store.

Grass-fed dairy also contains high amounts of anti-inflammatory omega 3 fats and a better ratio of omega 3 to omega 6 fatty acids. Omega 6 fatty acids are often higher in animals on a grain fed diet. Omega 6 fats are more inflammatory, and our diets should contain low amounts of omega 6 fats and higher amounts of omega 3 fats.

Grass-fed dairy also contains a vitamin called K2. Vitamin K2 is a unique vitamin that helps escort calcium into the bones and teeth, rather than the bloodstream where calcium deposits can accumulate in the blood vessels and kidneys.

Raw milk is an even better version of a healthy milk to drink. Raw and grass-fed milk is probably the healthiest version of milk you can get from a cow. Raw milk has even more healthy vitamins, minerals, enzymes, and protein, than pasteurized milk. These nutrients are destroyed in the pasteurization process.

Unpasteurized raw milk also contains lactoferrin, which is an effective antioxidant, anti-fungal, antibacterial, antiviral, anti-inflammatory, anti-cancer agent and immune-boosting powerhouse. Because of its powerful antimicrobial activity, its presence in raw milk helps to prevent dangerous pathogens from multiplying.
Pasteurization kills this protein molecule.

Raw milk also contains a couple of valuable enzymes: lysozyme, and lactoperoxidase. These immune-enhancing substances, along with immunoglubulins, help your body fight off viruses, bacteria, and toxins.

Raw milk contains a broad selection of vitamins and minerals, ranging from calcium and phosphorus to vitamins A and D, and magnesium, in perfect balance. Raw, grass fed dairy also contains plenty of vitamin K2, which is so valuable in helping the body absorb calcium. Only grass-fed milk, cheese and butter contains this important nutrient.

There are also more than 60 functioning enzymes in raw milk, not present in pasteurized milk, that perform an amazing amount of work. These enzymes in milk assist in the digestion process and help the body break down and use all the healthy nutrients that milk contains.

About Dairy Allergies

Cows’ milk can contain either one of two types of casein protein molecules, named A1 or A2. Regular milk from cows can contain both A1 and A2 casein proteins, but most commercial dairy products contain just A1. Some cows—usually heritage breeds, have milk that only contains A2 protein.

Milk with the A1 type of casein is the type that often causes allergic or sensitivity reactions. When these proteins are digested, these proteins are what is often associated with health issues, such as cardiovascular and autoimmune disease.

The science on A1 vs A2 types of milk suggests that A2 milk may not cause allergic reactions, digestive issues, increases in inflammation, risk of heart disease or other health issues in many people. Due to the better tolerance of A2 milk, many dairy farmers are beginning to bring this type of milk back.

Bottom Line

Commercial, pasteurized milk is highly allergenic, short on nutrition, absent of important enzymes, and can increase the risk of certain diseases. It’s also full of hormones, antibiotics and other toxic byproducts.

The absolute healthiest choice for cow’s milk is raw, unpasteurized milk from A2 cows that are grass-fed. This type of milk is high in usable protein, healthy fats, enzymes, and easily tolerated by those who are sensitive.

Goat Milk

Goat milk has been around probably longer than milk and milk products from cows. In the Middle East, goats were considered the first domesticated species around 8000 BC. Goat milk is one of the most popular and commonly consumed types of dairy in the world. Nearly three quarters of the world’s population consume goat milk in some form.

Goats are far easier to keep, can graze in rocky and mountainous areas with steep slopes where cattle cannot go, and require less grazing space per goat. Goats can adapt well to a variety of climatic conditions. In addition, goats can consume many types of forage and grass that cattle cannot.

Goats need less water per gallon of milk produces over cows. And goats are far easier on the environment producing nearly 20 times less methane per kilogram of body weight than cows. In many underdeveloped countries, goat milk is a primary food source of calories, vitamins, minerals, protein, and fats.

Goat’s milk is an excellent source of several essential nutrients, including calcium, phosphorus, and vitamin B12. This 2022 review published in the Journal Dairy, found that goat’s milk was similar to cow’s milk in terms of nutrient composition, and contains several additional bioactive compounds that also contained health benefits.

A 2019 study published in the Journal Nutrients, found that goat’s milk had a higher calcium bioavailability compared to cow’s milk, which could potentially improve bone health. Another study showed that consuming goat’s milk was associated with improved bone density in postmenopausal women, and better iron uptake in anemic persons.

Goat’s milk may be easier to digest than cow’s milk, although goat’s milk does contain A1 casein, similar to the casein in cow’s milk. This 2020 study found that goat’s milk was less inflammatory and more easily tolerated than that of cow’s milk. Goat’s milk contains several compounds including, conjugated linoleic acid (CLA) and oligosaccharides that help to reduce inflammation, especially in situations of gut inflammation.

And remember the discussion about A1 casein and A2 casein? While most cow’s milk products contain primarily A1 casein, thought to be responsible for many allergic reactions, goat’s milk—as well as sheep’s milk contain mostly A2 casein which is far more easily tolerated and therefor easier to digest—without the negative health risks.

Goat milk contains more healthy, monounsaturated, polyunsaturated fatty acids, along with short chain and medium chain triglycerides, all of which are known to be beneficial for human health. And unlike cow’s milk, goat milk does not separate if left to settle. Goat milk does not need to be homogenized, unlike cow’s milk. Homogenized milk has been thought to be a contributing factor in heart disease.

The downside of goat milk is that many people who have a reaction to cow’s milk may also react to goat’s milk, whether from the lactose or the casein.

Goat milk has a ‘goat-y’ flavor that is usually strong and distinct, and unless you are familiar with the taste of goat milk and goat milk products, it may be an unpleasant flavor.

Many goats are raised under similar inhumane conditions as cows, where the babies are separated from their mothers shortly after birth, they are crowded together in unsanitary factory farms, undergo painful procedures to stop their horns from growing and never get to graze on grass.

Bottom Line

Goat milk may be more readily available in some parts of the world, and can be a sustainable primary food source of healthy calories, vitamins, minerals, protein, and fats. Goat milk may be an alternative for babies who cannot handle cow dairy or formula made from cow’s milk, and may be suitable for those with allergies to cow dairy. Goat milk also contains more healthy fats and nutrients than cow’s milk. Goat milk has a strong flavor and may not be palatable to everyone. Goat milk is generally slightly more expensive than cow’s milk.

Sheep Milk

Sheep’s milk is a nutritious and valuable food source that has been consumed thousands of years. The extraordinarily long lives of Bulgarian shepherds are often thought to be attributed in part to the healthy benefits of sheep milk.

Sheep milk is rich source of high-quality protein, healthy fats, vitamins, and minerals. Sheep’s milk has a smooth, creamy texture and mild flavor, making it preferable to many people. Sheep milk is used in the production of several very popular cheeses including Roquefort, feta, and pecorino.

Sheep’s milk is the highest in nutrients compared to cow and goat cheese. When you compare sheep’s milk to cow and goat milk, it contains higher protein more calcium, more iron, magnesium, zinc, thiamin, riboflavin, folate, vitamins B6, B12, and vitamin D. It also contains more fat including medium chain fatty acids, linoleic acid, and monounsaturated and polyunsaturated fats, along with omega 3’s.

Sheep milk contains twice the amount of fat compared to goat and cow milk. The fat globules in sheep milk are also smaller, making the milk is creamy and homogeneous. The smaller fat globules are also more easily digested and are less likely to cause high cholesterol.

Sheep’s milk is very high in protein, making it an impressive source of protein (sheep 5.4 gms per 100gms of milk; cow milk 3.2gms, and goat milk 3.1 gms).

Sheep’s milk nutrients make it a valuable and nutritious food to fight cancer, boost the immune system, fight birth defects, boost brain health, and reduce the risk of heart disease.

As with many varieties of milk, sheep’s milk contains an impressive variety of minerals, including zinc, phosphorous, magnesium, and calcium, all important for boosting bone mineral density. In fact, sheep milk contains approximately 36% more calcium than cow milk and 31% more than goat milk. and its generous amount of vitamin K2 helps to get the calcium into bones and teeth, which it should be.

Sheep’s milk is also more easily tolerated by people who may be sensitive or allergic to goat or cow milk, due to the fact that sheep milk only contains the A2 casein, and none of the A1 casein that people often react to.

In addition, Sheep’s milk has been shown to be easier to digest than cow’s milk due to its unique protein and fat structure. According to a study published in the Journal of Dairy Science, people with lactose intolerance were able to tolerate sheep’s milk better than cow’s milk

The Downside of Sheep’s Milk

Due to the limited time of the year that most sheep produce milk, which is generally around 6 months a year, constant cultivation is more difficult, which is why sheep milk and related products are typically more expensive and harder to find. Sheep also produce smaller amounts of milk than either goats or cows. Because sheep’s milk is less commonly consumed than cow’s milk, it may be harder to find, and more expensive to purchase.

Bottom Line

Overall, both sheep’s milk and goat’s milk have greater health benefits than cow’s milk, especially commercially raised dairy cows. Both sheep and goat’s milk may be a good option for individuals who have difficulty tolerating cow’s milk.

While sheep’s milk is a bit more expensive, sheep’s milk wins for better nutrition, better fat content, higher protein and more tolerable to those who may be allergic to cow’s milk and/or goat’s milk—both of which contain A1 casein. Sheep’s milk also wins for the amazing, smooth, creamy, mild taste. Give it a try if you see it in your local grocery store. It’s well worth it!

References
https://www.truthaboutabs.com/fbk-physical.html?hop=m231g
https://www.doctorkiltz.com/a2-milk/
https://www.webmd.com/diet/goat-milk-are-there-health-benefits
https://www.marksdailyapple.com/10-common-arguments-against-dairy-consumption-explored/
https://www.mindbodygreen.com/articles/goat-milk-vs-cow-milk
https://www.intechopen.com/chapters/39464
https://www.doesanddivas.com/health-benefits-sheep-milk/

The post Cow Milk vs. Goat Milk vs. Sheep Milk—Which is Healthier? appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

The grocery shelves seem to populate weekly with another new milk substitute. Right now, at my local health food grocery store, the non-dairy milk choices include: hemp milk, soy milk, coconut milk, flax milk, almond milk, cashew milk, macadamia milk, oat milk, pea milk, rice milk and even sunflower milk. It’s mind boggling! As we’ve pointed out before though, many of these alternative milks come with added sugars, flavoring, thickeners and processed vegetable oils, among other things—and little actual nutrition.

While some of us cannot tolerate regular dairy milk due to allergies to casein or lactose intolerance, there is still a strong case for why full fat, regular dairy milk may be the healthiest. The trick is of course, to decipher which type of dairy is healthiest. Is it skim milk with all the fat removed, or full fat dairy?

Given the current trend in diets with keto being so popular, I am always shocked and a bit surprised when seemingly well-informed people insist on only consuming low-fat or skim milk products. I thought this ‘anti-fat’ trend had passed, but to many people, fat is still evil and milk fat in the form of whole milk products is still perceived as being bad for your health. In truth, however, quite the contrary.

The United States seems to have some different ideas on fat when it comes to dairy. The French eat plenty of full fat dairy, real butter and cheese, and seem to actually have less incidence of obesity and chronic disease, along with the Swiss, who eat tons of full fat cheese and dairy products. Natives living in the mountains of Eastern Europe routinely live to the ripe old age of 100, consuming full fat dairy and kefir most of their lives. Add to that, the Maasi and Samburu tribes in Africa who eat a very high fat diet, yet are tall, slender and very healthy, with little incidence of any type of diseases.

Keep in mind, however, that these people are also NOT eating a diet full of inflammatory foods like sugar, corn syrup, processed foods with preservatives, or refined grains, like we consume in the U.S. and other parts of the world. These types of foods are big contributors to raising the risk for heart disease, obesity, diabetes, cancer and other chronic diseases.

Milk fat has actually been shown to be protective to both heart health and avoiding weight gain. Consider some of the latest studies on dairy fat. One meta-analysis (that is, an analysis of 16 different studies) found that full fat dairy was inversely associated with chronic disease. People who ate the most high-fat dairy foods had the lowest risk for obesity, diabetes, and cardiovascular disease, overall.

One fatty acid found in dairy fat, trans-palmitoleic acid, was correlated to healthier levels of cholesterol, lower inflammatory markers, healthier insulin levels, and higher insulin sensitivity. In this study, people with the most trans-palmitoleic acid had a 60% lower chance of developing diabetes.

Other studies show people eating the most high-fat dairy had a whopping 69% lower risk of death from a heart attack than those consuming low-fat dairy. And women eating two or more servings a week of low fat dairy, including skim milk and low-fat yogurt, had higher rates of infertility than others not consuming low-fat dairy.

What is in Dairy Fat That is So Healthy?

Dairy fat contains butyrate, phytanic acid, trans palmitoleic acid and conjugated linoleic acid (CLA), as well as the super vitamin, K2, and omega 3 fats. Keep in mind when we are talking about nutrients in dairy fat, we are mostly talking about grass-fed dairy, which contains the highest amounts of healthy fats and nutrients.

Cows need real grass and greens in their diets to make these healthy fats and nutrients, so it’s important to go for grass-fed sources. Not only does eating grass-fed dairy give you significantly higher omega 3s and CLA, you also get more vitamins K, D, and A, and less toxins than conventional, grain-fed options.

Butyric acid, which is also in butter, reduces inflammation and improves gut health, helps prevent colon cancer, and improves symptoms in Crohn’s disease, IBS, celiac disease and other inflammatory bowel conditions.

Butyric acid is an incredible anti-inflammatory agent that improves the beneficial bacteria in the gut, suppresses the growth of harmful bacteria, and prevents electrolyte loss during periods of diarrhea. In fact, butyrate’s anti-inflammatory effect is so effective that a dose of just four grams a day for eight weeks induced complete remission in a group of Crohn’s disease patients.

Butyric acid is also effective in fighting obesity and insulin resistance, and may help to promote the release of leptin, the hormone that suppresses appetite.

Another fatty acid in dairy is phytanic acid, which reduces triglycerides (which can increase LDL cholesterol), improves insulin sensitivity, and stabilizes blood sugar. Another study of 2,600 people showed that trans palmitoleic acid, another healthy fat found in dairy, helped to lower triglycerides, lower insulin levels, lower blood pressure, and lower risk of diabetes.

One other high profile fat in grass-fed dairy products is conjugated linoleic acid or CLA, which reduces the risk of heart disease, helps the body burn fat more effectively, helps in weight loss, and lowers the risk of both cancer and diabetes.

CLA is best known for its ability to burn fat in the body. Several human studies show that doses of 3-4 grams a day will help build muscle mass better and burn body fat.

Studies on humans also show that CLA can increase your feeling of fullness after eating, making it the perfect addition to a fat-loss diet.

The anti-inflammatory functions of conjugated linoleic acid, help it support nearly every system in your body. Studies show that CLA plays a role in regulating the body’s inflammatory and immune responses, as well as boosting liver detoxification.

Conjugated linoleic acids boost the immune system and helps build resistance to infections, inflammatory disorders and other immune system imbalances like autoimmune disease and allergies.

One other advantage of both CLA and vitamin K2 is the bone-strengthening and protective effects. Dietary CLA significantly prevents losses in bone density by both increasing the body’s signals to absorb calcium. So, if you are looking to dairy for its ability to protect your bones, be sure you are eating full fat, grass-fed dairy.

Dairy fat from grass-fed cows also contains large amounts of the vitamin K2. While vitamin K1 is found in leafy greens, vitamin K2 is a vitamin found in grass-fed dairy products. Vitamin K2 helps to protect the blood vessels by preventing calcium buildup in them. Instead K2 instructs the body to send calcium to the bones and teeth, where it is needed the most. Vitamin K2 actually reduces arterial calcification, helps prevent arthritis, and is necessary for strengthening bones.

Another benefit of vitamin K2, comes from Dr. Westin Price who found that K2 helps the body to absorb and utilize vitamin D, as the two nutrients that work more effectively together.

Lastly, full fat grass-fed dairy contains one super fat you’ve probably heard about before–omega 3 fatty acids. We all know by now, how beneficial omega 3 fats are for heart health, brain health, anti-inflammatory health and fat burning, among many benefits. Pasture-raised dairy contains a good source of omega 3 fats—far more than regular conventional dairy contains.

Do You Only Get These Benefits from Full-Fat Grass-fed Dairy Products?

Many of the nutrients we discussed above are best found in full fat grass-fed dairy products. While grain-fed dairy can contain some of these benefits, there are far more in grass-fed dairy.

Conventionally raised dairy cows are also subject to inhumane treatment, growth hormones to keep them constantly producing milk non-stop, antibiotics and udder infections. In addition, the cows are fed grain that is most likely doused in the cancer-causing pesticide, glyphosate, as well as other harmful chemicals which show up in their milk—and in the products you eat as well.

So, if you are eating dairy products for the nutrients, be sure to include grass-fed, FULL fat dairy in your diet—as long as you don’t have dairy allergies or lactose intolerance. Full fat dairy is far healthier in every way, and tastes richer, sweeter and is far more satisfying. And beyond grass-fed, you may want to try (if you haven’t already) raw, unpasteurized, grass-fed milk or cheese, which has the MOST nutrients of all!

Hold the “nonfat cappuccino” and order the full fat one!

References
https://www.truthaboutabs.com/dairy-fat-is-healthy.html
https://www.bulletproof.com/supplements/aminos-enzymes/conjugated-linoleic-acid-benefits-supplement/
https://chriskresser.com/still-think-low-fat-dairy-is-the-healthy-choice-think-again/?utm_source=hubspot&utm_medium=email&utm_term=low-fat-dairy&utm_content=&utm_campaign=ck-consumer&_hsenc=p2ANqtz-_BRITBrxuQOWLoZzDBoUSfPIqOEqKiXLpgjR5QmXIyAtyXgsyLStMloG9DVDHHLcrK19eV2uj3L9avmFfqyZ3JZFJAEQ&_hsmi=78377164
Geary & Ebeling, 2009. The Fat Burning Kitchen book,
https://www.truthaboutabs.com/the-fat-burning-kitchen-quiz-phys.html

The post Whole (Full Fat) Milk vs Non Fat Milk–Which is Better? appeared first on thenutritionwatchdog.com.

By: Cat Ebeling 
Co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

The Battle of Milk vs Non-Dairy Milk Alternatives

Milk—it does a body good, right? So goes the old Dairy industry slogan for cow’s milk that most all of us grew up on. But for many of us, milk from cows just doesn’t work if you are one of the 30-50 million people in this country (National Institute of Children’s Health & Human Development), who cannot drink cow milk because they are lactose intolerant. And another 1.5 million (or more) may have a genuine dairy allergy to casein, a protein in cow’s milk (US Census Bureau, 2010).

Plant based “milks” are way up this year with giant chains like Starbucks offering alternative milk products for those who are vegan, avoid dairy milk for environmental or animal rights reasons, or have allergies/intolerances—or just plain don’t like it.

Early entries in the alternative milk market included soy milk and rice milk. While soy milk has enjoyed shelf space for a decade or more, newer entries like hemp, almond, cashew, macademia nut, coconut and even pea protein ‘milk’ are generally healthier and tastier options than soy milk.

Here is a run-down of the current plant-based milk substitutes compared to real milk:

Real Dairy (Cow) Milk:

Real dairy milk still sits on top as the leader, but dairy milk sales are dwindling, especially in light of the many alternatives that are flooding the market. Milk has gotten a bad rap lately, and in light of what goes on at large scale industrial dairies, it’s no wonder. Conventional dairy is full of antibiotics, growth hormones, bad fats and even nasty stuff like pus, from the constant infections that dairy cows get due to the unnatural and unhealthy conditions they have to endure.

While it is true that we humans are the only ones who consume the milk of another animal meant to nourish their babies, milk has become a constant in our society and a reliable source of nutrition—if you get it from the right place.

While conventional dairy production includes high temperature pasteurization, and homogenization of its fat, raw milk comes straight from the cow, full of enzymes and nutrients that make its vitamins and minerals more bioavailable, as well as easier to digest. For many with milk allergies or sensitivities, raw milk is the answer, as the pasteurization not only destroys many of the helpful enzymes which make it easier to digest, and the heat degrades and distorts milk protein molecules making it a foreign substance that causes allergies. If organic milk is available, it is generally a step above conventional milk, but still not ideal. Organic milk avoids the antibiotics and growth hormones that are in conventional dairy milk.

Grass fed milk contains nutrients that are vastly superior to conventional milk and organic milk, and comes from cows who are much healthier, eating their natural diet. Grass fed milk contains a higher amount of healthy omega 3 fats, conjugated linoleic acid (CLA) which have a variety of health benefits including immune system, bone mass, heart health, and lean body mass. Grass fed milk also contains a very unique and vital nutrient, vitamin K2, which helps our bodies utilize calcium in our bones and teeth, fights cancer and heart disease, and inflammation.

However, raw milk is even better–loaded with enzymes, beneficial bacteria, vitamins, minerals, and protein—all of which are severely degraded or destroyed when it is pasteurized. Raw milk is not readily available in stores as most states still strictly regulate raw milk, and it must be purchased through farmers’ markets or small dairy farms. Raw milk is usually far fresher and better tasting than any conventional or organic milk you find at your grocery store.

And if you can get organic, grass-fed raw milk you have the perfect combination!

Bottom Line: Conventional dairy milk is not good for you, bad for the environment and bad for the cows who produce it. Organic milk is slightly better as it avoids the growth hormones and excessive antibiotics in conventional dairy. Grass-fed milk contains better fats and vitamin K2, which actually helps prevent clogged arteries.  Raw milk is the best choice, easier to digest, less likely to produce allergic reactions, and full of nutrients, enzymes and beneficial bacteria. And it tastes way better. Organic, grass fed, raw milk is really the best way to go if you are going to drink cow’s milk.  Also, it should be noted that goat milk is considered to be easier to digest for most people than cow milk, and a good option to consider.  Here’s an article about 5 reasons to drink raw goat milk.

Soy Milk, the old standby alternative milk, is not as popular as it once was, and is now being surpassed by almond milk, coconut milk, and other healthier choices. Soy is considered a decent source of protein, because it contains all the amino acids you need in your diet. However, avoid soy protein isolate as it can also create deficiencies of vitamins E, D, B12, calcium, magnesium, manganese, molybdenum, copper, iron and zinc. Soy milk has come a long way with flavor and most of the commercial brands taste pretty decent now.

Soy milk is also considered a pretty highly processed food and contains something called ‘phytic acid’ which actually can block absorption of essential minerals – calcium, magnesium, copper, iron, and especially zinc – in the intestinal tract.

One of the problems is that the majority of soy is GMO soy (which has it’s own host of potential problems), but even if it is labeled as organic, soy milk still contains plant estrogens that can disrupt natural hormones in the body, for men and women. Soy is thought to be ‘feminizing’ to men and possibly be the cause of excess weight gain and even gynecomastia, or ‘man-boobs’. While soy has also been thought to interfere with healthy thyroid function, latest studies show negligible effects on thyroid function.

Bottom Line:  There are better alternatives out there now than soy milk.

Almond Milk:

Almond Milk has become the darling of the plant-based milks. Almond milk is taking over the market and now makes up about two-thirds of the plant-based milk market in the U.S. But, while a handful of almonds is loaded with nutrition like protein, fiber, antioxidants and healthy fats, to get the equivalent nutrition of a handful of almonds, you would need to drink about 48 ounces of almond milk for the same nutrition, and a massive amount of calories.

Almonds themselves require a large amount of water to grow, and almond milk, of course takes even more. So the amount of almonds you actually get in a glass of almond milk is pretty low. In fact, almonds are often actually the third ingredient, depending on the brand of almond milk you are drinking. Cartons of almond milk can contain as low as 2% almonds, the rest water, sugar, added vitamins and minerals, and thickening agents like carrageenan, and guar gum, which can upset stomachs. However, some brands are moving away from the carrageenan and adding an emulsifier-thickener-stabilizer known as gellan gum that seems to be less irritating to the digestive system.

Bottom Line: Not bad if you just want a little on your cereal or in your coffee now and then, but don’t start guzzling it because you think it is as nutritious as a handful of almonds. Go for the unsweetened version if you can, otherwise, it’s a lot of empty calories with little nutrition.

Coconut Milk:

Coconut Milk isn’t the same stuff you get straight from the coconut–it is processed a bit more. And don’t confuse the canned coconut milk with the more processed coconut milk in the carton. They are two very different products! Coconut milk has a smooth, creamy flavor, and generally does not have much of a coconut taste. And if you are a first timer with plant-based milks, this may be a good one to try, as it generally has a pretty neutral flavor with no aftertaste like some plant-based milks.

Coconut milk is loaded with medium-chain triglycerides (an easily-digested healthy fat that helps burn fat), potassium, a host of fortified vitamins, and calcium. As with the other plant based milks, avoid the kinds with added sugar, and go for the unsweetened variety. Coconut milk is lower in protein and calcium generally than almond milk. Because coconut milk generally has a thicker, creamier texture, it works well in coffee drinks and makes a great cappuccino—which is probably why Starbucks has added it to their alternative milk choices.

Bottom Line: A decent milk substitute, but low in protein.  Tasty tip: If you want a better tasting option than just almond milk or coconut milk by themselves, try mixing a carton of almond milk with a can of coconut milk… you end up with a much better taste with the 2 of these blended rather than either one separately.

Cashew Milk:

Cashew Milk is another nutty, creamy alternative to cow’s milk. This recent addition is made by blending water-soaked cashews with water. This smooth beverage is a good source of fiber, antioxidants, copper (which helps produce and store iron) and magnesium (a mineral needed for proper nerve and muscle function). It can be added to everything from cereals to homemade puddings, to coffee.

Bottom Line: Similar creamy flavor like almond milk, but cashew milk is not big on protein, and you should avoid the kinds with added sugars.

Rice Milk:

Rice Milk was one of the early additions to the alternative milk market, right after soy milk, and tasted much better—with little aftertaste. However, rice milk is a pretty thin, watery and sugary milk substitute, so if you are looking for something to pour on your cereal, rice milk is a little more like flavored water. Rice milk also has a pretty high glycemic value and isn’t a great choice for someone trying to lose weight or control their blood sugar. It’s kind of similar to drinking sugar water, actually. Rice milk doesn’t have much in the way of protein, but may have some calcium and other nutrients added in as fortification.

Bottom Line: Rice milk is a possible substitute if you have dairy and/or nut allergies; however, it isn’t a nutritional superfood, and it’s thin and watery, and loaded with sugar usually.

Hemp Milk:

Hemp Milk is produced from the seeds of the hemp plant, but don’t worry you won’t get high eating your breakfast cereal! Hemp seeds are known for their complete protein (contains all essential amino acids, along with healthy omega 3 and omega 6 fats. Hemp seeds are often seen as an ingredient in protein powders and and even used as flour. Hemp milk is another great milk if you are allergic to nuts or coconuts, and want a thicker, more substantial milk that contains a bit more nutrition than some of the other plant-based milks.

And unlike soy milk, hemp doesn’t contain oligosaccharides, those complex sugars that can cause gas. The smooth, slightly nutty flavor makes it work for a variety of things, including breakfast cereal, baking, and even sauces and gravies (just don’t get the vanilla flavored type for gravy).

Bottom Line: A decent tasting substitute for dairy milk, especially if you have nut or soy allergies, with a smooth creamy texture, healthy fats and protein.

Pea Protein Milk:

Pea Protein Milk is the new kid on the block, following a variety of nut-based milks including almond, cashew, coconut and macadamia milks. For those of us with nut allergies, pea protein is a welcome addition—and it’s dairy, soy and gluten-free as well. Pea protein milk is a great milk for vegetarians and vegans, as it delivers a similar serving of protein comparable to cow’s milk.

While pea protein milk uses sunflower oil, it also has added omega 3 fats, along with iron, vitamin D and calcium. And…it has a great, smooth, creamy flavor. Milk substitutes are often guilty of lots of added sugars to improve the taste, but if you choose the ‘Original” flavor, it only contains 6 grams of sugar, making it one of the better tasting, low sugar options. One more added benefit—pea protein milk uses 93% less water than dairy milk, making it far far friendlier to our earthly resources.

Bottom Line: Pea protein milk is a good bet for a milk substitute, especially if you have nut and dairy allergies. Lower in sugar, higher in protein and other nutrients. Tastes good!

Blending them together… 

Once again, the best taste is probably if you combine pea protein milk with either almond milk, coconut milk, or both.  Blending various plant milks usually has a better taste than any single plant milk by itself.  I’ve experimented in the past with blending hemp milk, almond milk, and coconut milk together in a blender with a little stevia, and then pouring into a pitcher, and the taste was MUCH better than any of those 3 milks by themselves!

While all of these plant based ‘milk’ products are gaining ground, the ingredient lists on some of these can be high in sugar and thickening agents like guar gum and carrageenan, that can often upset digestive systems. With that in mind, it’s best to choose the unsweetened versions and just add your own stevia or monk fruit sweetener if you like it a little sweeter. Many of these so-called ‘healthy’ plant milks could be classified more as a processed food than a ‘natural’ food. So beware, read the label thoroughly, and make your own informed choices based on your own particular needs and tastes.

References

http://www.eatthis.com/best-worst-milk-alternatives

http://wakethewolves.com/whats-the-best-dairy-free-milk/

http://grist.org/food/lay-off-the-almond-milk-you-ignorant-hipsters/?utm_content=bufferaab3e&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

https://www.forbes.com/sites/michaelpellmanrowland/2017/04/11/milk-industry-controversy/#7d4dbe657e55

http://www.healthline.com/health/milk-almond-cow-soy-rice#Overview1

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