If you've been following my blog for awhile, you already know that I'm not a fan of fake stuff. I avoid artificial sweeteners, flavorings, preservatives, and faux products that are pretending to be something they are clearly not. I do not believe in fat-free half and half or diet ice cream. So what about this array of dairy replacements that are designed to mimic the taste and texture of milk?
First off, let me say that I realize some people simply cannot drink milk from cows. Many are allergic to dairy and should avoid it completely. If you adhere to a strict Paleo lifestyle, then you already avoid all dairy products. But if you CAN drink milk, why would you choose to substitute something else, say soy milk or rice milk? And how do all these "milks" compare nutritionally?
Cow's milk is nutritionally superior to milk made from various plant sources. Cow's milk has a much higher quality protein (whey) which contains a wider spectrum of essential amino acids. The calcium found naturally in milk is easier for our bodies to process and use than the calcium that is added to products like soy milk. And cow's milk has an excellent balance of protein, carbs, and fat. If your goal is weightloss, avoid whole milk and choose either 1% or 2% fat. Skim milk has all the fat removed, so you will need to add some kind of fat in order to balance the protein and carbs.
If you are unable to drink cow's milk, goat's milk might be a suitable replacement although it is more difficult to find. Again, the quality of the protein is very high. Goat's milk has slightly more fat and protein than cow's milk and about the same amount of calcium. I don't mind the flavor at all, but I also love to eat lamb, goat, and goat cheese.
I am not a great fan of soy milk. Most brands contain too much sugar or sweeteners to make this a healthy choice. I also find the texture to be chalky. Although plenty of calcium is added, this form of calcium is not easy for the body to absorb. If you plan to drink soy milk, read your labels carefully. Look for organically grown, non-GMO soy products that are low in added sugars. Soy milk has slightly less protein than cow's milk, also less fat, and less calcium. The fat from soy products is high in omega-6 fatty acids which we tend to get far too many of.
Almond milk is another popular substitute for dairy these days. If you stick with the unsweetened versions, which come in plain, vanilla, and chocolate flavors, you will keep your calories ridiculously low. I didn't understand how a cup of almond milk could possibly contain only 40 calories. That is, until I read the ingredients, the first of which is water! Because almond milk is mostly water, the protein and fat counts are also very low. I find the taste perfectly palatable, although slightly salty. It is not bad in iced coffee, but I add a splash of real cream to improve the flavor. Again, read your labels carefully to avoid any added sugar.
Rice milk sits at the bottom of the bunch, nutritionally. It may be low calorie, but it is also very low in protein, fat, and nutrients. The only thing going for rice is that it is easy to digest.
Another fairly recent contender in the milk replacement game is coconut milk. It used to only come in a can, but these days you can find coconut milk in a carton, reformulated and designed as a milk replacement. Unfortunately, I don't have any nutritional information on this version. I do know that they carry it now at Trader Joe's. The canned stuff is a staple in our pantry and the nutritional numbers vary according to how much fat has been removed. You can find the full fat version at Asian grocery stores such as Lotte Plaza, in Ellicott City, and the low fat version is available at Trader Joe's and most grocery stores. Both are low in protein and calcium, but rich in fat. Perhaps not great for drinking straight, coconut milk out of the can is delicious in hot or iced coffee, hot chocolate, chai, soups, sauces, and as a substitute for dairy milk in many recipes. I love the coconut flavor and the richness! Plus, coconut has myriad health benefits, such as immune system boosting, antibacterial and antiviral properties. The fat from coconut is a unique type of saturated fat which is very easy for the body to metabolize and use for energy rather than store as fat.
So, even if you tolerate cow's milk well and prefer it on a daily basis, you might want to check out some of these other interesting and delicious options. I'm a big believer in variety. Mix it up a bit and milk your diet with some new flavors! Goat, anyone?
hocofood@@@
First off, let me say that I realize some people simply cannot drink milk from cows. Many are allergic to dairy and should avoid it completely. If you adhere to a strict Paleo lifestyle, then you already avoid all dairy products. But if you CAN drink milk, why would you choose to substitute something else, say soy milk or rice milk? And how do all these "milks" compare nutritionally?
Cow's milk is nutritionally superior to milk made from various plant sources. Cow's milk has a much higher quality protein (whey) which contains a wider spectrum of essential amino acids. The calcium found naturally in milk is easier for our bodies to process and use than the calcium that is added to products like soy milk. And cow's milk has an excellent balance of protein, carbs, and fat. If your goal is weightloss, avoid whole milk and choose either 1% or 2% fat. Skim milk has all the fat removed, so you will need to add some kind of fat in order to balance the protein and carbs.
If you are unable to drink cow's milk, goat's milk might be a suitable replacement although it is more difficult to find. Again, the quality of the protein is very high. Goat's milk has slightly more fat and protein than cow's milk and about the same amount of calcium. I don't mind the flavor at all, but I also love to eat lamb, goat, and goat cheese.
I am not a great fan of soy milk. Most brands contain too much sugar or sweeteners to make this a healthy choice. I also find the texture to be chalky. Although plenty of calcium is added, this form of calcium is not easy for the body to absorb. If you plan to drink soy milk, read your labels carefully. Look for organically grown, non-GMO soy products that are low in added sugars. Soy milk has slightly less protein than cow's milk, also less fat, and less calcium. The fat from soy products is high in omega-6 fatty acids which we tend to get far too many of.
Almond milk is another popular substitute for dairy these days. If you stick with the unsweetened versions, which come in plain, vanilla, and chocolate flavors, you will keep your calories ridiculously low. I didn't understand how a cup of almond milk could possibly contain only 40 calories. That is, until I read the ingredients, the first of which is water! Because almond milk is mostly water, the protein and fat counts are also very low. I find the taste perfectly palatable, although slightly salty. It is not bad in iced coffee, but I add a splash of real cream to improve the flavor. Again, read your labels carefully to avoid any added sugar.
Rice milk sits at the bottom of the bunch, nutritionally. It may be low calorie, but it is also very low in protein, fat, and nutrients. The only thing going for rice is that it is easy to digest.
Another fairly recent contender in the milk replacement game is coconut milk. It used to only come in a can, but these days you can find coconut milk in a carton, reformulated and designed as a milk replacement. Unfortunately, I don't have any nutritional information on this version. I do know that they carry it now at Trader Joe's. The canned stuff is a staple in our pantry and the nutritional numbers vary according to how much fat has been removed. You can find the full fat version at Asian grocery stores such as Lotte Plaza, in Ellicott City, and the low fat version is available at Trader Joe's and most grocery stores. Both are low in protein and calcium, but rich in fat. Perhaps not great for drinking straight, coconut milk out of the can is delicious in hot or iced coffee, hot chocolate, chai, soups, sauces, and as a substitute for dairy milk in many recipes. I love the coconut flavor and the richness! Plus, coconut has myriad health benefits, such as immune system boosting, antibacterial and antiviral properties. The fat from coconut is a unique type of saturated fat which is very easy for the body to metabolize and use for energy rather than store as fat.
So, even if you tolerate cow's milk well and prefer it on a daily basis, you might want to check out some of these other interesting and delicious options. I'm a big believer in variety. Mix it up a bit and milk your diet with some new flavors! Goat, anyone?
hocofood@@@
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