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Which milk is best for you?
At least 75 per cent of the world's population is intolerant to lactose, the sugar naturally found in cow's milk. While vegans, some children and those who are unable to digest dairy avoid lactose like the plague, are there any other reasons the rest of us should shun it? And if we do, what are the alternatives? Here, we take a look at the health benefits of six sources of milk.
1. Cow's milk
Available in low-fat and full-fat varieties, cow's milk is higher in calcium than most milks (calcium-enriched milks are comparable) and is rich in protein.
Research shows ingredients in low-fat cow's milk may help to reduce the risk of osteoporosis, colon cancer and type 2 diabetes. A two-year study published in The American Journal of Clinical Nutrition revealed those who consumed a high amount of non-fat or "skimmed" milk products lowered their risk of high blood pressure by 50 per cent, compared to drinking small amounts or none at all.
Need to know: Full-fat cow's milk is high in saturated fat, so those at risk of heart disease or diabetes should drink it in small amounts or avoid it completely. Also, producing cow's milk comes at a cost to the environment: cow's need to drink at least three litres of water to produce one litre of milk. Therefore, most high-producing dairy cows are drinking at least 150 litres of fresh water every day.
Research shows ingredients in low-fat cow's milk may help to reduce the risk of osteoporosis, colon cancer and type 2 diabetes. A two-year study published in The American Journal of Clinical Nutrition revealed those who consumed a high amount of non-fat or "skimmed" milk products lowered their risk of high blood pressure by 50 per cent, compared to drinking small amounts or none at all.
Need to know: Full-fat cow's milk is high in saturated fat, so those at risk of heart disease or diabetes should drink it in small amounts or avoid it completely. Also, producing cow's milk comes at a cost to the environment: cow's need to drink at least three litres of water to produce one litre of milk. Therefore, most high-producing dairy cows are drinking at least 150 litres of fresh water every day.
2. Goat's milk
It's not the easiest to find but for some goat's milk can be worth the search. Goat's milk contains different proteins and fats to cow's milk, making it easier for some people to digest. Goat's milk is high in phosphorus, zinc, essential fatty acids and contains as much potassium, magnesium, iron and calcium as cow's milk.
It's considered a good choice for health-conscious adults too. A University of Granada study showed drinking goat's milk regularly may help to reduce cholesterol levels, and support those with iron deficiency anaemia, since it helps to regenerate haemoglobin.
Need to know: Some people find goat's milk tastes unpleasant. It isn't suitable for vegans, and still contains lactose, although this is lower than cow's milk. This milk is becoming more common in health food stores and supermarkets. Always look for goat's milk that has been pasturised, warns Dietitian Denise Griffiths from the Dietitians Association of Australia. "Unpasteurised milk is a health hazard because of the dangers of bacterial diseases."
It's considered a good choice for health-conscious adults too. A University of Granada study showed drinking goat's milk regularly may help to reduce cholesterol levels, and support those with iron deficiency anaemia, since it helps to regenerate haemoglobin.
Need to know: Some people find goat's milk tastes unpleasant. It isn't suitable for vegans, and still contains lactose, although this is lower than cow's milk. This milk is becoming more common in health food stores and supermarkets. Always look for goat's milk that has been pasturised, warns Dietitian Denise Griffiths from the Dietitians Association of Australia. "Unpasteurised milk is a health hazard because of the dangers of bacterial diseases."
3. Soy milk
One of the most common non-dairy sources, soy milk is traditionally made from a mixture of soybeans and water. Soy milk is lactose-free, rich in calcium and protein and contains no saturated fat.
Need to know: Controversy still surrounds the effects soy has on women's hormone health. body+soul nutritionist Lisa Guy says soy milk is not suitable for infants and young children, particularly girls, since it could potentially disrupt hormone production if consumed in high amounts.
"Soy can act like oestrogen in the body, attaching to oestrogen receptors," she says. The isoflavones in soy however, could offer relief for menopausal women. "Soy [milk] is beneficial for menopausal women as it makes the body think it has more circulating oestrogen," she says.
Need to know: Controversy still surrounds the effects soy has on women's hormone health. body+soul nutritionist Lisa Guy says soy milk is not suitable for infants and young children, particularly girls, since it could potentially disrupt hormone production if consumed in high amounts.
"Soy can act like oestrogen in the body, attaching to oestrogen receptors," she says. The isoflavones in soy however, could offer relief for menopausal women. "Soy [milk] is beneficial for menopausal women as it makes the body think it has more circulating oestrogen," she says.
4. Oat milk
If you dislike nutty-tasting milk, oat milk's mild and oaty flavour might be for you. Oat milk is high in fibre, folic acid, vitamin E and phytochemicals that could help prevent heart disease, stroke and some types of cancer. Researchers from Tufts University in Boston found that antioxidants in wholegrain oats help to prevent coronary heart disease and also lower cholesterol levels. Oat milk is free of lactose and cholesterol, and low in saturated fat. In fact, "All plant-based milks have less saturated fat than animal milks," explains Griffiths.
Need to know: Oat milk is not gluten free and contains less protein than cow milk's. Many non-fortified versions contain as little as 7mg of calcium per 250ml, but calcium-fortified brands have just as much as cow's milk with 300mg per 250ml.
Need to know: Oat milk is not gluten free and contains less protein than cow milk's. Many non-fortified versions contain as little as 7mg of calcium per 250ml, but calcium-fortified brands have just as much as cow's milk with 300mg per 250ml.
5. Rice milk
Rice milk is traditionally made from unsweetened brown rice. Since it is free from cholesterol, saturated fat and lactose, rice milk is considered a healthy choice for those intolerant to dairy.
Need to know: Rice milk is low in calcium and protein, so look for brands that have been fortified (some with chickpeas) to boost calcium levels. "Rice milk is also considered a high-GI food, and lacks the vitamin A that full-fat cow's milk contains," Guy says.
Need to know: Rice milk is low in calcium and protein, so look for brands that have been fortified (some with chickpeas) to boost calcium levels. "Rice milk is also considered a high-GI food, and lacks the vitamin A that full-fat cow's milk contains," Guy says.
6. Almond milk
Made from finely ground raw almonds and water, almond milk does not contain cholesterol or lactose.
Need to know: While this milk is high in antioxidant-rich vitamin E and low in fat, it contains much less protein than cow's milk. Some supermarket brands contain added sugar too, so read the label carefully, warns Guy. A healthier alternative is to make your own almond milk at home.
1. Soak one cup of almonds in water for six hours
2. Drain and discard the water.
3. Blend the almonds with three cups of fresh water and two dates until almost smooth.
4. Strain with a cheesecloth or a nut milk bag then refrigerate for up to four days.
Source: http://www.bodyandsoul.com.au/