Last week we told you exactly why we DO NOT recommend soy milk as an alternative to cow’s milk. But we would never leave you without choices. There are many.
Here are some milk alternatives we DO recommend:
ALMOND: A go-to for those who are lactose intolerant, almond milk is rich in calcium, providing the same amount per cup as cow’s milk and soy milk. One cup offers approximately 300 mg, meeting 30 percent of the daily recommended intake. And according to Wisconsin’s Medical College, almond milk is lower in both potassium and phosphorus than regular or soy milk, which is important for those with kidney disease, who must be vigilante of their intake of these minerals. Also high in vitamin D & E, it is low cal – 60 calories for 1 cup, but it’s also low in protein. Be sure to supplement with our Whey Protein. High in vitamin E and Selenium, almond milk is excellent for your skin, and selenium is good for our immune system; supporting the thyroid gland.
RICE: With a low fat content, rice milk is also the most hypoallergenic of all the alternatives. Rice milk is high in magnesium, B6 and niacin. But this milk tends to be high carb too and not a good choice for diabetics. Rice milk has no saturated fat or cholesterol, but also contains almost no protein. Supplementing with Whey Protein is recommended. This is our least favorite of the milk alternatives because we do not recommend it for children because of low protein and because it needs to be fortified in processing, and there are some concerns from medical advisories from the U.K. about arsenic levels in rice foods.
COCONUT: NOT the canned kind that is used in recipes, but the unsweetened boxed variety from producers like So Delicious. An 8 ounce serving has 80 calories (the same amount of 2% milk is 122 calories), 5 grams of fat, 0 cholesterol. Also lower in protein than cow or soy (2.7 grams in 1 cup), adding whey protein is recommended. Lactose-free and vegan friendly, like almond and rice milk, coconut milk is a good choice for those with nut allergies. And according to The Ecologist, Coconut milk is also rich in lauric acid, a substance also found in human milk, which researchers have shown have anti-viral and anti-bacterial properties.
SHEEP & GOAT: Goat Milk is an excellent source of protein and minerals: it has 15 percent more calcium, vitamin A, vitamin D, potassium, copper and manganese than cow’s milk. It is also a good source of phosphorous and riboflavin (vitamin B2). And unlike cows, goats are not treated with growth hormones. A bit tangy and sometimes described as “gamey,” goat’s milk is at it’s best when it is very fresh, so check dates. Goat’s milk does have less folic acid and vitamin B12 than cow’s milk, so it’s a good idea to supplement those. Research by at the University of Granada shows that goat milk has more beneficial properties to health than cow’s milk, like helping to prevent iron deficiency and softening of the bones.
Both goat milk and sheep’s milk have small fat globules that are easily digested and sometimes work for those who have an intolerance to cow’s milk. Sheep’s milk is a rich source of iodine, which is useful for those with thyroid problems. But both can be high in fat so, again, check labels.
STAY INFORMED
As with all packaged products, READ labels. There are often a lot of hidden sweeteners in boxed milks (especially the flavored ones)–cane juice, evaporated cane juice, rice syrup – these are all sugars. Always opt for the UNSWEETENED varieties. And always buy ORGANIC when possible.
MIX IT UP
To avoid developing an allergy over time, it is important to have diversity in your diet. A combination of the milks above is recommended. Rotate them. This will also keep you from going on automatic pilot or getting bored.
Please note: The information provided here is for information purposes only and is not intended as a substitute for advice from your doctor. You should not use this information for diagnosis or treatment of any health problem. You should consult with your doctor before starting any diet, exercise, or supplementation program, before taking any medication, or if you have a health problem.
Here are some milk alternatives we DO recommend:
ALMOND: A go-to for those who are lactose intolerant, almond milk is rich in calcium, providing the same amount per cup as cow’s milk and soy milk. One cup offers approximately 300 mg, meeting 30 percent of the daily recommended intake. And according to Wisconsin’s Medical College, almond milk is lower in both potassium and phosphorus than regular or soy milk, which is important for those with kidney disease, who must be vigilante of their intake of these minerals. Also high in vitamin D & E, it is low cal – 60 calories for 1 cup, but it’s also low in protein. Be sure to supplement with our Whey Protein. High in vitamin E and Selenium, almond milk is excellent for your skin, and selenium is good for our immune system; supporting the thyroid gland.
RICE: With a low fat content, rice milk is also the most hypoallergenic of all the alternatives. Rice milk is high in magnesium, B6 and niacin. But this milk tends to be high carb too and not a good choice for diabetics. Rice milk has no saturated fat or cholesterol, but also contains almost no protein. Supplementing with Whey Protein is recommended. This is our least favorite of the milk alternatives because we do not recommend it for children because of low protein and because it needs to be fortified in processing, and there are some concerns from medical advisories from the U.K. about arsenic levels in rice foods.
COCONUT: NOT the canned kind that is used in recipes, but the unsweetened boxed variety from producers like So Delicious. An 8 ounce serving has 80 calories (the same amount of 2% milk is 122 calories), 5 grams of fat, 0 cholesterol. Also lower in protein than cow or soy (2.7 grams in 1 cup), adding whey protein is recommended. Lactose-free and vegan friendly, like almond and rice milk, coconut milk is a good choice for those with nut allergies. And according to The Ecologist, Coconut milk is also rich in lauric acid, a substance also found in human milk, which researchers have shown have anti-viral and anti-bacterial properties.
SHEEP & GOAT: Goat Milk is an excellent source of protein and minerals: it has 15 percent more calcium, vitamin A, vitamin D, potassium, copper and manganese than cow’s milk. It is also a good source of phosphorous and riboflavin (vitamin B2). And unlike cows, goats are not treated with growth hormones. A bit tangy and sometimes described as “gamey,” goat’s milk is at it’s best when it is very fresh, so check dates. Goat’s milk does have less folic acid and vitamin B12 than cow’s milk, so it’s a good idea to supplement those. Research by at the University of Granada shows that goat milk has more beneficial properties to health than cow’s milk, like helping to prevent iron deficiency and softening of the bones.
Both goat milk and sheep’s milk have small fat globules that are easily digested and sometimes work for those who have an intolerance to cow’s milk. Sheep’s milk is a rich source of iodine, which is useful for those with thyroid problems. But both can be high in fat so, again, check labels.
STAY INFORMED
As with all packaged products, READ labels. There are often a lot of hidden sweeteners in boxed milks (especially the flavored ones)–cane juice, evaporated cane juice, rice syrup – these are all sugars. Always opt for the UNSWEETENED varieties. And always buy ORGANIC when possible.
MIX IT UP
To avoid developing an allergy over time, it is important to have diversity in your diet. A combination of the milks above is recommended. Rotate them. This will also keep you from going on automatic pilot or getting bored.
Please note: The information provided here is for information purposes only and is not intended as a substitute for advice from your doctor. You should not use this information for diagnosis or treatment of any health problem. You should consult with your doctor before starting any diet, exercise, or supplementation program, before taking any medication, or if you have a health problem.
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