Milking It! Exploring The Spectrum Of Dairy And Plant Based Milk Options

Remember the days when your milk options were whole milk, low-fat or skim? Boy have things changed! There are so many options nowadays that making a selection can feel overwhelming.  Not only do we see milk from animals other than cows, but we have alternative dairy products from a variety of different plants and nuts. So, what should you choose when you’re staring at all those options in the grocery store? Is one type better for you than others? Hopefully this month’s Luxe Health Coaching newsletter will help you understand the nutritional value and health benefits of the most common dairy and non-dairy milk options and simplify the choice regarding this staple in almost everyone’s grocery cart.

First let’s clarify a common misconception. Remember the “got milk?” campaign with all those celebrities sporting milk mustaches and promoting the idea that dairy milk promotes strong bones? Turns out there is no scientific evidence to support that milk is necessary for strong bones. Yep, you read that correctly! In fact, countries with the lowest fracture and osteoporosis rates have the lowest dairy consumption! Yet dietary guidelines in the US still recommend 3 glasses of milk per day for adults and 2 glasses per day for kids.  Additionally, the government mandates that milk be served for schools to get funding for school lunches. This is quite mind boggling given that dairy milk is a common food sensitivity. It’s estimated that 70% of the world is lactose intolerant, meaning they are deficient in the enzyme needed to break down the sugar in milk. Low-fat milk is also associated with weight gain as sugar is often added to make up for the loss of taste when fat is removed. Another thing to consider is that cows on most dairy farms today are treated with hormones and antibiotics.  In fact, the average glass of milk contains up to 60 different hormones. Despite these facts, many people have grown up drinking dairy milk and so it remains their preference. If this is the case for you, here’s what you should look for and it might come as a surprise. Organic is not as important where dairy milk is concerned. Cows could be fed a diet of organic corn and soy, and pregnant cows can be milked all of which increases hormones even in organic milk. The most important thing to look for is milk from grass-fed cows. This milk will have more antioxidants and phytochemicals and less antibiotics and hormones.  Another wise choice when considering dairy milk is to look for milk with A2 casein. This milk will come from certain cows with the A2A2 gene, such as Guernsey, Normande and Jersey cows. Casein is the most common protein found in milk, making up about 80% of the protein content. The majority of dairy milk found in your local grocer will come from a typical Northern European breed of cows such as Holstein breed and will contain A1 casein. This should be avoided as it is an inflammatory protein. Milk from A2 cows will cause less gastro-intestinal problems and people with allergies, eczema or acne related to milk sensitivities will do better with A2 casein. Lastly, when choosing dairy milk, avoid skim or low-fat varieties which are associated with weight gain.

If you are open to trying alternative animal milks, goat and sheep milk are gaining in popularity as they are rich in healthy fats and proteins and contain many vitamins and minerals. Surprisingly nearly three quarters of the world’s population consumes goat milk.  Many find it easier to digest than cow’s milk and it has benefits for heart health and cholesterol levels. Although less common, sheep’s milk has the added benefit of being rich in magnesium, zinc and vitamins A, B and D. Most people find goat and sheep milk to taste very similar to cow’s milk though slightly creamier.

If you prefer non-dairy alternatives there are many options to consider. Soy milk was one of the first,   but most soy found in the US is highly processed if not genetically modified.  There is also some concern about the plant-based estrogen in soy which can contribute to hormone imbalances. On the positive side and unlike many nut milks, soy milk is as high in protein as dairy milk. If soy milk is your preference choose an organic, non-GMO brand.

As a result of concerns related to soy milk, nut milk has gained popularity.  But buyers beware, just because it comes from nuts doesn’t mean it’s healthy. Where nut milks are concerned you need to watch for sugar as well as gums and thickeners which are added to provide a “milkier” look and taste, Thickening agents include guar gum, xanthum gum, locust bean gum and carrageenan which has been linked to inflammation, autoimmune disease and leaky gut. These ingredients should be avoided. You should also note that even though these options contain protein it is not a complete protein as found in animal milks with all the essential amino acids.  Non-dairy milks common in most grocery stores include almond, coconut, cashew, macadamia, hemp and oat. If you are choosing a milk alternative, read your labels! Even unsweetened milk substitutes can be high in natural sugar. For example, due to the high glycemic index in oats, many unsweetened oat milks can have as much as 15 grams of sugar per serving. In addition to choosing unsweetened varieties with no added gums, consider the packaging. Look for cartons over plastic when possible and when using coconut milk look for cans that are BPA free.  It should be noted that coconut milk is well tolerated by most people and is a good source of potassium and antioxidants that may improve gut health. It also contains many healthy fats essential for blood sugar balance as well as heart and brain health. It is, however, higher in calories and lower in protein than other non-dairy options.

The best milk choice depends on your individual health goals and dietary requirements. Hopefully this discussion will help you narrow down the options and make the most mindful choices where the diverse spectrum of milk options is concerned.