If you are unable to drink cow's milk or want an alternative, a refrigerator full of healthy and nutritious options are available to help you mooo-ve on.
Traditional whole milk is an excellent source of vitamin D and protein. Experts like Patricia Hertz, registered dietitian with the Center for Fitness and Health at Adventist HealthCare Shady Grove Medical Center, recognize cow's milk as an excellent option for receiving nutrients as a part of a healthy diet. Unfortunately, these benefits come at a cost for those with milk allergies or who are cutting animal products, sugar or fat from their diets.
Regardless of your reason for selecting an alternative milk product, knowing more about the many options can guide you to the carton that is best for you. Whether you drink milk every day or just 2% of the time, here is a breakdown of some options and what Patricia says to consider the next time you head to the grocery store.
Oak Milk
Benefits: A cup of oat milk contains more fiber than 1 cup of whole milk. Oat milk can be purchased in both sweetened and unsweetened flavors.
Things to Consider: Oat milk can be higher in carbohydrates and contain less protein than other milk alternatives. Many milk alternatives, including oat milk, contain emulsifiers that could cause bloating and gas.
What It's Good For: Baking and making smoothies.
Soy Milk
Benefits: Soy milk is a great source of protein. It's an excellent alternative for people who are lactose intolerant.
Things to Consider: Soy milk is one of the oldest milk alternatives. Many restaurants carry soy milk as a substitute for cow's milk.
What It's Good For: Replacing whole milk in hot beverages.
Almond Milk
Benefits: Almond milk is packed with nutrients and can help strengthen your bones. A cup of almond milk is high in magnesium, which can help aid in digestion and reduce cramps. It's also full of vitamin E.
Things to Consider: While almond milk is a more environmentally friendly option than cow's milk, it requires a great deal of water to produce.
What It's Good For: Blending into smoothies and fresh beverages
Coconut Milk
Benefits: Unsweetened coconut milk is delicious and excellent for people living with diabetes or others looking to control blood sugar.
Things to Consider: Coconut milk is high in saturated fat and some varieties contain additives.
What It's Good For: There are two types of coconut milk. The heavy cream version is used for cooking and the unsweetened version is used for drinking.
Choosing the Right Milk For You
When selecting a milk alternative, Patricia recommends reading the nutrition label before you buy to identify the nutrients, ingredients and benefits that are best for you.
"Find a milk that will align with your individual health goals, whether you require more protein or less sugar, there will certainly be a milk option to support your needs," she shared.
For a delicious coconut milk recipe, visit AHCYou.com/F24Milk.
Recipe Card
Ingredients
- ¼ cup light coconut milk
- ¼ cup orange juice
- 1 tablespoon of coconut cream
- ½ cup frozen blueberries
- ½ cup crushed pineapple
Instructions
1. Add ingredients to a blender. Combine until smooth.
