Milk and Creamer

With so many products on the market, how do we know what to choose? Let’s start with what is in each product beginning with cow milk. Remember that what the cow eats comes out in the milk and is found in the meat. Cow milk is a source of calcium, vitamin D, vitamin A, small amounts of protein, niacin, thiamin, and riboflavin. On the flip side, milk contributes to acne and can contribute to digestion issues such as bloating and diarrhea. If you like cow milk, and can tolerate it, I would suggest considering organic milk. Although some dairies only meet the minimum requirements to call it organic, the one thing you can be sure of is it won’t have rBST, a synthetic growth hormone, in it. Additionally, the cows are fed feed with no pesticides or fertilizers, and the cows must be provided pasture through the grazing season to include a minimum of 30% ruminants dry matter intake (DMI). Check out more interesting information and guidelines surrounding organic rules and regulations here.  

There are many alternatives to cow milk. This is especially helpful for those that just can’t tolerate it. Some of these options are Almond, Oat, Hemp, Cashew, Soy and Rice milks. It is important to read the labels carefully before choosing one of these products. They vary greatly in sugar, fat, calcium, and vitamin content.  Also remember if you choose a sweetened or flavored version of these products there are likely gums, sugar, or sugar substitutes added. Let’s explore some basic information about each alternative. 

• Almond milk has less saturated and unsaturated fat than cow milk. It is also low in protein which is okay if you get protein in other ways. 
• Hemp milk is also low in protein, although a bit higher than almond milk, it is also high in polyunsaturated fats. 
• Oat milk has the highest amount of calories and carbohydrates of the plant-based milks, however it provides riboflavin, and in some cases in higher amounts than cow milk. 
• Soy milk has the highest protein content of the plant-based varieties. Many times soy milk has added thickeners (gums) to improve consistency and shelf life, so again, read the labels to be sure you understand what you are consuming. A note of caution, if you have read my post on organic vs. non-organic products, you already know the reasons I favor organic products especially when it comes to oats, beans, and wheat. There is literature scrutinizing soy protein products for soaking the bean in Hexane bathes during processing which is a neuro toxin. 
• Rice Milk is milled rice and blended in water. During processing carbohydrates turn to sugar giving it a sweet taste. This milk is very low in nutritional value with almost no protein but is least likely to trigger allergies.

Creamer

Don’t be fooled by creamer. It is largely made up of water, sugar, and vegetable oil. Why would I put sugar and oil into my coffee? Because it tastes good, and it was the hardest thing for me to give up. I have found that Elmhurst unsweetened plant-based milk, or Oat and Almond Malk are great alternatives with no oil! (No, I didn’t misspell that, it is Malk and not Milk)