A better milk without the moo?

Non-dairy milks are easier to buy than ever. Should you? To ensure future delivery, please add the domain @news.newportnaturalhealth.com to your address book or safe sender's list. [Newport Natural Health News Alert]( [ABOUT US]( | [HEALTH SOLUTIONS]( | [HEALTH NEWS]( 10/02/2017 | by Leigh Erin Connealy, M.D. [What if healthy blood sugar was a piece of cake?]( Four of nature’s most powerful super nutrients are changing everything we thought we knew about balancing blood sugar and lasting energy…without giving up ALL of your favorite foods. Just one of these compounds, in studies, showed a 35% improvement in blood glucose levels. [Learn how to conquer blood sugar.]( ADVERTISEMENT A better milk without the moo? The array of alternatives to dairy milk isn’t just the result of consumer demand from people with lactose intolerance. People like dairy-free milks for their differences in taste and nutritional content. While the variety is a good thing, it can also overwhelm consumers who know little about this growing list of dairy alternatives. I’m here to break down the pros and cons of popular varieties of milk—almond, coconut, soy, rice, and cow—to help you decide which milk is best for you. Almond Milk What it is: Almond milk isn’t “milk” by traditional definition but it’s called milk because of its texture, color, and taste. In its truest form, almond milk is made from almonds and water. As a result, it has a very distinct nutty flavor and all the natural nutritional benefits of almonds—calcium, potassium, protein, and fiber. Pros & Cons: Compared to cow milk, almond milk is usually lower in calories and has more vitamin E and calcium. However, its protein content is lower than most other types of milk. Things to Watch Out For: Like the rest of the milks on this list, look out for added sweeteners, preservatives, and artificial ingredients. Those significantly bump up the carb and calorie content to the point where the milk may have more sugars and carbs than dairy milk. Thankfully, it’s easy to avoid these additives when you make your own almond milk, which is also easy. Adding natural extracts or unsweetened cocoa powder can give it a little more flavor, but I think the natural nuttiness is great in and of itself. Coconut Milk What it is: Coconut meat is dense, creamy, and fatty. Pure, undiluted coconut milk is what you get when you squeeze coconut meat. And it packs a caloric wallop! One cup of undiluted coconut milk contains about 450 calories and 48 grams of fat. What you see in grocery stores is a diluted version of coconut milk with water added. Though diluted, it’s still typically higher in fat and calories compared to other dairy milk alternatives. Pros & Cons: Coconut milk lacks the nutritional content of other milks while containing a higher amount of calories and fat. It’s best when used in soups and curries because it’s a meatless, dairy-free, and gluten-free way to add a lot of flavor and natural thickness. Things to Watch Out For: Coconuts are naturally sweet, so why sweeteners are added to coconut milk is beyond me. Also look out for other added additives such as carrageenan, a thickening agent that has been linked to inflammation, cancer, and diabetes. As an aside, carrageenan used to be considered an organic food until the USDA removed that distinction in November 2016. That just goes to show you that while going organic is healthy, there is still a lot to learn about what is organic and healthy organic. [Is your fire-breathing belly keeping you up at night?]( If you’ve ever felt like you could burp fire. Or, if you’ve ever been jarred awake with that burning, searing pain in your throat and stomach…then I have exciting news for you. Finally, there’s a safe, fast, and natural way to not only extinguish those flames FOR GOOD. But to help ensure you can sleep through the night. [Say goodbye to heartburn and enjoy a restful night’s sleep!]( ADVERTISEMENT Rice Milk What it is: In its purest form, rice milk is made from boiling rice and adding brown rice syrup and brown rice starch. Of course, manufacturers add sweeteners, flavors, and thickening agents to give it a wider commercial appeal. It’s often a staple of vegetarian and vegan diets because it contains no animal products or by-products. Pros & Cons: Rice milk has a lot of nutrients and vitamins not found in dairy milk—niacin, vitamin B-6, iron, copper, and magnesium. On the other hand, it is nearly devoid of calcium (unless added) and protein. And since it’s made from a grain, it’s high in carbs (i.e. sugar). An 8-ounce serving has about 110 calories and 22 grams of carbohydrates. Things to Watch Out For: A typical health food store should stock a fortified rice milk that does not have a lot of additives. But the same can’t be said for a common grocery store, where shelf space is a premium. There, it may be difficult to find rice milk in its purest form so you’ll have to watch out for added flavors, especially artificial ones. By itself, rice milk is a high-sugar beverage, and added flavors and sweeteners just add more sugars and carbs. Soy Milk What it is: Soy milk is made by grinding soaked soybeans in water. It is the most popular non-dairy milk alternative. Soybeans are not very nutrient rich, so as a result most soy milks are fortified with calcium and other essential vitamins and minerals. Pros & Cons: Soy is naturally cholesterol free, low in fat, and high in protein. When fortified, it’s the closest nutritional match to dairy milk. It also has a long shelf life, so if you’ve bought a carton and haven’t opened it before a vacation it will still be good when you get back—even if it’s 6 weeks later! But because soy is widely farmed, most cartons of soy milk contain GMOs. Things to Watch Out For: Because soy is the most popular dairy-free milk, there is usually a variety of soy milks to choose from—sweetened, unsweetened, flavored, organic, etc. Sweetened and flavored soy milk will have more carbs and calories than unsweetened. Look for unsweetened, organic, non-GMO soy milk. Cow Milk What it is: I would hope that you know what cow milk is! Pros & Cons: Cow milk sets the bar—taste, texture, and nutrition—that all dairy-free alternatives attempt to clear. And much of that nutrition comes naturally. The same can be said for the sugar and carbs, which makes milk a high-calorie drink. For the most part, those calories are not nutrient-dense. I just don’t recommend drinking milk with every meal because that will add another 300 to 500 calories a day depending on the type of milk. Most of the cow milk on the grocery shelf comes from cows injected with hormones. Just as likely, these cows graze on GMO grains that have been treated with pesticides. As a result, those hormones, pesticides, and other synthetic chemical compounds trickle-down and the milk the cow produces could have traces of them. Things to Watch Out For: Avoid skim and GMO milk. It’s best to drink organic, full-fat milk for a couple reasons. First, organic milk comes from “organic” cows, meaning the cows have never been given growth hormones. And these organic cows live on organic farms—no pesticides in the grass that cows are grazing on. Second, the more fat that is present in your milk, the better buffer you have against its sugar and carb content. Also, the fat allows the body to absorb key nutrients—vitamin D and calcium—better than with skim milk. Key Points to Remember A recent study found that 7% of American adults actually think that chocolate comes from brown cows. That’s more than 14 million people! This study points to a bigger concern to that study that relates to many things I’ve already mentioned in this article and previous articles. I think society is becoming ignorant of its food supply—where it comes from, how it’s made, how it’s processed, how it’s shipped and stored, nutritional content, etc. This isn’t just about supporting local, organic farmers. It’s about knowing what is in our food before that food goes into our bodies. As the saying goes, we are what we eat. I don’t want to be stuffed to the gills with artificial chemicals and additives. As far as milk and milk alternatives go, your focus should be on overall nutritional benefits. Those benefits vary between the types of milk listed above, and also the brands of milk. For example, one almond milk will have more or less nutritional benefits than the other. As a general rule, avoid added sugars and flavors and choose organic, non-GMO milks. And of course, you don’t have to drink just one milk. For example, I normally drink almond milk but put real cream in my coffee. Bottom line: All varieties of milk have valuable nutritional benefits and I encourage you to be a milk drinker. But just as importantly, I want you to be a label reader. REFERENCES “NOSB Final Review Handling Substances §205.605(a), §205.605(b), §205.606 November 2016.” USDA. Published November 2016. Dewey, Caitlin. “The Surprising Number of American Adults Who Think Chocolate Milk Comes from Brown Cows.” Washington Post. Published June 15, 2017. Did a friend forward this to you? Get your own copy of Dr. Connealy's Health News [here](. Or [forward this email to a friend]( so they can sign up to receive their own copy of the NNH Letter. More Ways Newport Natural Health Can Benefit Your Health Read more popular health news & tips: - [Roasted Brussels Sprouts with XO Sauce]( - [Reading Nutrition Labels]( - [How to Buy Local Food]( - [Raw Milk’s Many Health Benefits]( [Find the supplements that are right for you]( [facebook]([Like Dr. Connealy on Facebook]( and follow her page. 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