One of my fondest childhood memories include a glass of warm milk before bedtime. Sooo comforting and soothing. I would add a bit of sugar or honey, and with that I slept like a baby. However, things have changed, since then.
It’s not surprising that milk may have played such an important part of your life since it’s a staple food in most American households.
Despite its popularity, milk may not be as healthy as you think. Conventional dairy may contribute to inflammation, gut flora imbalance, chronic pain, and disease. Dairy may lead to food sensitivities and allergies causing a variety of health complaints. Not all dairy is the same and dairy may not be right for you at all.
The animals used for non-organic dairy are treated with hormones and antibiotics that may lead to health issues in your body, including inflammation, mood swings, acne, and pain. You may think that simply buying organic is the answer, however, even organic dairy is not the right choice for everyone.
A large percentage of our population have intolerances to dairy (aka lactose intolerance), which means that their body doesn’t produce enzymes to break down the dairy sugar, lactose. While there are lactose-free options available, it may not be the answer either. An increasing number of people are sensitive to a variety of proteins in dairy, such as whey and casein.
Thankfully there are some nutrient-dense milk alternatives out there that you can enjoy instead of conventional dairy.
These milk alternatives were originally created mostly for people with allergies (such as a milk allergy) and lactose intolerance. However, they’ve become popular among vegans, vegetarians, paleo and keto dieters, and just about anyone looking to avoid digestive issues and, in some cases, lower their calorie intake.
Among the most popular milk substitutes are: soy milk, almond milk, coconut milk, oat milk, cashew milk, macadamia milk, pea milk, hemp milk, flax milk, and rice milk.
Within these different types, there are also various formulas using different ingredients. For example, some almond milks are made with vanilla flavoring, thickeners and added sugar, while others are not.
3 Milk Alternatives You May Want to Avoid
Smart advertisements may make you think that all plant alternatives are safe, nutritious, and healthy. Unfortunately, this is just not true and this marketing can be very deceiving and dangerous for the consumer.
Soy, oat, and rice milk may not be as healthy as you think and may have serious health consequences for some individuals. Here are some of the downsides of these products and better alternatives to use.
Soy Milk
Soy milk is one of the most popular milk alternatives and one milk alternative you want to avoid at all costs due to its potential health risks.
Soy milk is one of the most common food allergens out there known to cause food sensitivities, inflammation, and related health issues. Soy milk may also be hard on your digestion.
It’s even more concerning that soy contains chemical compounds called isoflavones. Isoflavones mimic estrogen in your body. Research suggests that a high-soy diet may lead to hormonal imbalance, fertility issues, irregular periods, and low sperm count. It also contains goitrogens, a chemical compound that may lead to a suppressed thyroid and problems if you have a thyroid issue already.
Oat Milk
You may find oat milk at most grocery stores as an increasingly common milk alternative. However, this is not as healthy as it’s advertised.
Oat milk is a high-carb milk alternative which may raise your blood sugar and lead to inflammation in your body. Some brands are also more than just oats and water. They may be loaded with sugar, additives, and even refined oils that may increase your risk of inflammation and disease.
Oat products hold the risk of gluten cross-contamination and pesticide residue. Gluten is a common allergen that may lead to inflammation, leaky gut syndrome, chronic pain, and chronic disease. Pesticides have toxic effects on your body resulting an array of health issues.
Rice Milk
Along with soy based dairy, rice milk has been one of the original and main dairy alternatives for decades. Vegans have been enjoying rice milk long before plant milk alternatives became popular. The problem is that rice milk holds some health risks that you need to be aware of.
Most rice milk brands on the market are low in nutrients, yet are fortified and loaded with additives. Just like oats, they are high in carbs and may result in blood sugar imbalances, weight gain, and gut problems. The US Food and Drug Administration even suggests pregnant women, children, and infants avoid rice milk because it may contain inorganic arsenic.
Benefits
So is plant-based milk healthy? It really depends on the specific kind.
Some types contain a good amount of added sugar and are lacking in nutrients. Others have a low sugar content and provide nutrients, such as fortified calcium and vitamin D, as well as zinc, phosphorus and magnesium.
Here are some of the main benefits of opting for plant-based milk over regular milk:
- Lactose-free: Non-dairy milks are tolerated by people with allergies or intolerances to lactose, including those who choose or need to follow dairy-free diets.
- Good source of some minerals: Some plant-based milk alternatives can can be important sources of these micronutrients, especially pea and soy milks. Other types can also offer some nutrients, such as folate, iron, manganese, copper, thiamine, potassium and selenium.
- Some are low-calorie: If you choose unsweetened milks, you’re likely consuming less calories and sugar than regular milk. While one cup of regular whole milk contains 150 calories and about nine grams of sugar, one cup of unsweetened almond milk has only about 30 calories and one gram of sugar.
Best Dairy Alternatives
Here is a list of the best options out there. I recommend coconut, hemp, almond, cashew, and flax milk as nutritious plant based options.
Coconut Milk
Coconut milk is creamy and delicious and comes in two varieties. Thick coconut milk is fantastic for coconut rice, rice pudding, and baked goods. It is also higher in healthy fats. Thinner coconut milk, on the other hand, is perfect for smoothies, shakes, and as a plain milky drink.
Coconut is rich in healthy fats. It is also a fantastic source of magnesium, potassium, calcium, and iron. It is an excellent source of medium-chain triglycerides (MCTs) that may help to balance your blood sugar levels, stabilize your microbiome, lower your appetite, and help you lose weight. Coconut milk also offers anti-inflammatory and antibiotic benefits.
Hemp Milk
Hemp milk has an earthy and nutty flavor and is made of hemp seeds and water. You may find hemp milk at health food stores, grocery stores, and online.
Hemp milk is a fantastic source of healthy fats, protein, calcium, and iron. It is a fantastic source of the omega-6 essential fatty acid, gamma-linolenic acid (GLA) and had the ideal Omega-3 and 6 balance. As a result, hemp milk may help to reduce inflammation in your body, reduce signs of aging, and protect your skin.
Almond Milk
Almond milk is one of the most popular milk alternatives – and it’s actually good for you. Almond milk is available at health food stores, grocery stores, and online. You may also make your own almond milk at home. Blend one part raw, soaked almond with two parts of water, then strain to remove any solids for creamy, homemade almond milk.
Almond milk is low in calories and much lower in carbs than cow’s milk. It is rich in magnesium, riboflavin, thiamin, riboflavin and plant phytosterols. This may help to balance your blood sugar levels, lower bad cholesterol, reduce triglycerides, and protect your heart.
Cashew Milk
If you love almond milk, chances are, you will love cashew milk as well. You may find it at grocery stores, health food stores, and online. You may also make your own, just like with almond milk.
Cashew milk is a great source of healthy fats, plant phytosterols, protein, magnesium, potassium, and iron. It may lower inflammation, boost your immune system. It may reduce your blood sugar levels, protect your heart health, and lower your risk of breast and skin cancer.
Flax Milk
Perhaps it’s the least well-known out of these nutritious plant milk options. Flax milk is made with cold-pressed flaxseed oil mixed with filtered water. You may also make your own with flax oil by blending ½ cup of flax seeds with 3 cups of filtered water, then straining it through a nut milk bag. To flavor it, you may blend your flax milk with some stevia or vanilla beans, and perhaps more water for a lighter consistency.
Flax milk is rich in vitamins A, D, and B12. It’s low in calories and sugar. Just like hemp milk, flax offers anti-inflammatory benefits with a good balance of omegas. It may help to protect your heart, balance your blood sugar, and lower the risk of disease.
Risks and Side Effects
To avoid consuming lots of added sugar and other additives, choose unflavored and unsweetened milk substitutes. Organic types are best, since this helps reduce your exposure to pesticides and GMOs.
Read nutrition and ingredient labels, and skip those made with a long list of additives, such as sugar, gellan gum and carrageenan.
Also be careful to avoid having any milk alternative that you have an allergy or intolerance to, such as those made from soy, almonds, cashews or coconut. If you experience side effects such as gassiness and bloating, try another type instead.
Conclusion
- What are plant-based milks? They’re non-dairy milks made from nuts, seeds, grains or legumes.
- A new study found that pea-based drinks have the most phosphorus, zinc and selenium, and soy-based milks have the highest amounts of magnesium.
- For the most benefits, choose unsweetened and organic milk alternatives, and consume them as part of a balanced diet.
Adapted from Dr. Axe and Dr. Jockers