Does milk really do a body good? In the last two decades, not everyone agrees. While milk can definitely be a source of protein and calcium, there are MANY people who can’t tolerate it and others who avoid it for both health and ethical reasons.
There are many reasons to skip regular dairy and I am constantly getting asked “which plant based milk’s are the best option?”
The issue with Dairy:
Some choose to eat dairy, but there are definitely good reasons to avoid it or at least minimize your intake:
What can dairy do to your body:
Some dairy causes your body to release far more insulin than would be expected given its glycemic index.
Over 35% of Americans have “lactose malabsorption”, which can cause lactose intolerance and GI upset.
Some people experience “side effects” when they consume dairy proteins like: congestion and acne.
Some people like to cut back or eliminate dairy for animal welfare and environmental impact reasons.
How to Choose a Plant Based Milk:
First remember ALL are NOT created equal. You want to read the label carefully and look for added sweeteners, minerals, oils, salts, flavorings, and other substances that stabilize the mixture or give it consistency.
Here are a couple items to AVOID:
1.) Sugar-sometimes more than 4 teaspoons can be added per serving!! Look out for “flavors” like vanilla and chocolate and make sure it says “unsweetened”
2.) Carrageenan: Some brands add this extract from red seaweed to thicken and stabilize the milk, however, some research links carrageenan to GI inflammation and upset that could lead to IBS and and IBD.
NOTE: If you experience GI upset with any plant based milk make sure you look for ones that DON’T contain any gums (gellan gum or locust bean gum). While they are considered safe ingredients, that can cause upset in some people. If you opt for one with no gums, remember TWO THINGS! Shake the bottle well before using and make sure to amp up your whole food calcium intake as those that don’t have gums don’t include additional calcium.
Here are (2) Plant Based Milk’s I DON’T Recommend:
1.) Oat Milk-Oat milk is the worst for your blood sugar. Even if the Oat Milk is “unsweetened”, the nutrition label will list added sugars because during the manufacturing process, enzymes are added to break down the oat starch so it has a creamy texture.
2.) Rice Milk-Rice is naturally higher in carbs than nuts and can easily cause a blood sugar spike. Per serving you are looking at 22 grams of carbs and not even 1 gram of fiber or protein per cup.
Here are a few "better for you" Plant based mylk options to purchase:
1.) Elmhurst Unsweetened Cashew Mylk-
All ingredients are non-GMO and made with only 2 ingredients...water and nut. It's creamier than others as well. (Good to drink straight, smoothies, mash potatoes (cauliflower), and golden milk.
2.) Three Trees Organic Unsweetened Almond Mylk
-Made from only water and sustainably grown, non-GMO almonds. Give it a good shake as it doesn't contain gums. (Good in savory dishes like curry and nut based alfredo sauce)
3.) Malk Organics
-They have a good Almond mylk option. Minimal ingredients, no gums and all organic. I like the original, unsweetened almond mylk. (Good for variety)
4.) Milkadamia Milk Unsweetened
-Although this option does contain some gums, the macadamias are regeneratively farmed, which means they're sustainably grown and help to create biodiversity and composition in the soil. (The silky consistency and neutral flavor are excellent in savory, sweet and smoothie recipes)
A note to end on!
Always make sure you read the label! Every brand of milk has slightly different ingredients and nutrition profile. For example one brand can have 130 calories per cup and another can have just 25 per cup…..it all depends on the ratio of nuts to water, which varies with each brand.