Which Type Of "Milk" Is The Best For You?
Shopping for milk has changed quite a bit over the years. Instead of just whole milk, 2% or skim, now its Almond, Coconut, Oat or Hemp! The choices have become endless. Apparently you can literally turn anything into milk (not exactly anything but you know what I mean). The question is which milk is the best choice, and more importantly, what's the best choice for you? Truthfully they all have their own pros and cons, so alternating among them will introduce a variety of nutrients into your diet whether you just use it for coffee or you like to drink it by the glass. Here is what you should know:
Almond Milk:
Pros:
Milk made from almonds is relatively easy to digest, as its naturally lactose-free, plus its 100% plant-based or vegan. There is also little to no saturated fat, which makes it a heart healthy choice. Additionally, almond milk is a good source of antioxidant vitamin E, and is also fortified with bone-building calcium and vitamin D. Lastly, its naturally lower in sugar than other cow's milk and other milk alternatives.
Cons:
There is virtually no protein in almond milk, and is not safe for those with nut allergies. Certain almond milk brands may contain carrageenan, which is a derivative of red seaweed that is used as a thickener or fat replacement. It has no nutritional value whatsoever and new studies are finding that it can have a powerful inflammatory effect on the body. Many popular brands, like Silk, or taking all necessary precautions and no longer including it in their recipes. Always check the ingredient lists to see if its written in there and try to avoid as much as possible.
Oat Milk
Pros:
This novel pro-environment milk is making headway in the dairy-free milk alternative line up. It's completely allergen-free and vegan which makes it appealing to those who have to avoid certain food groups or categories. Most find it easy on digestion. Lastly, its a good source of energizing B-vitamins, especially B-12, D and calcium. Oat milk is also a decent source of vitamin D, iron and potassium.
Cons:
Oat milk is unfortunately low in protein, so you can't rely on it as a protein source like you could with cow's or soy milk. It is also a little higher in carbohydrates than nut milks. It does contain some thickening agents like locust bean gum, which although harmless, can cause gastrointestinal symptoms for some.
Coconut Milk:
Pros
Like almond milk, coconut milk is lower in carbs, and is completely vegan. Coconuts are also a much lower allergen risk than almonds, and it contains an excellent source of calcium, and vitamins A, E and B12.
Cons:
Coconut milk appears to be on the lower end for vitamin D content compared to other milk and milk-alternatives. D deficiency is common issue and most milks happen to be an easy source to reach your daily requirements of this essential vitamin. Coconuts are one of the fewer plant-based foods that contain a significant amount of saturated fat. While its still from plant-based sources, those with a history of high cholesterol or are trying to watch cholesterol levels may want to avoid excessive amounts of coconut products like coconut milk and oils. Like most food products, sugars may be added to enhance taste or flavor. Many coconut milks do contain some added sugars for that exact reason.
HEMP milk
Pros:
Although not equivalent to cow's milk, hemp milk contains more protein than most other milk substitutes like almond or coconut milk. In addition, the protein is complete including all 9 essential amino acids. This makes it an ideal milk replacement for vegans with limited protein sources. Hemp is also a good source of blood pumping iron, and is often fortified with calcium, and vitamins A, B12 and D. The fats are mainly from unsaturated essential fatty acids including Omega-6 and Omega-3s.
Cons:
Like many milk products, be wary of added sugars and thickeners, especially pro-inflammatory carrageenan.