The (maybe great) Milk Debate January 31, 2012

Cow’s, Soy, Almond, Raw, Coconut, Rice, Organic…. I think that’s all the types of milk. Wow! That’s a lot of choices? How the heck do you decide? (Thanks Kathy for submitting this question.)

As with almost any topic related to “which one do I eat” there are a lot of reasons why someone would choose one type of milk over another. I’ll break it out here and let you decide.

1. Calories: Some people want the lowest amount of calories per serving from their milk. When it comes to cow’s milk, the less fat it contains, the less calories. That’s one reason to choose fat free or 1% milk. I cup of skim milk is about 90 calories. Almond milk boasts (literally) that they are half the calories of milk at about 60 calories per cup. Light vanilla soy milk has about 70 calories per cup.   Coconut milk is 80 calories per cup. Rice milk is 120 calories per cup.

Conclusion: Pick the type that you enjoy that fits your calorie budget.

2. Protein:  Despite what the dairy council might say, cow’s milk is not a required food for the human diet. It’s an optional one, with many wonderful properties, I might add. But for those who cannot or will not drink cow’s milk, the other types offer goodness as well. One of the purposes of drinking milk (I think) is for protein, and the different types vary greatly. Here’s the comparison in grams per cup. Cow’s: 8g, Soy: 6g, Almond: 1g; Coconut: 1g, Rice: 1g.

Conclusion: If you are drinking milk for the protein, cow’s is your best option with soy getting the silver medal.

3. Vitamins/Minerals: It’s important to note that many of the vitamins and minerals that specific milks brag about are fortified. This means they are added to the food to the enhance the nutritional quality. They may or may not be naturally found in that food. Calcium, vitamin D, and vitamin A are all fortified into milks and as far as I know, they can add whatever amount they want. Soooo the different brands of the different milks will have differing amounts of calcium, A and D, and maybe some other things as well. Therefore, you need to read the label.

Conclusion: If you don’t eat a lot of calcium rich foods or get a lot of sunlight, choose a milk with higher amounts of calcium and vitamin D.

4. Fiber: Now fiber is only found in plant based foods. So the addition of coconut, rice, soy and almond milk may give us the option of having some fiber in our milk. Here’s the breakdown per cup serving. Cows: 0g, Soy: 1g, Almond: 1g, Coconut: 0g, Rice: 0g.

Now you have the decision to make. I don’t think one is necessarily better then the others. It’s about what you need or want in your diet.

Give me some feedback and let me know if I answered all your questions.

Have a healthy day!

Soy Milk vs. Regular Milk January 31, 2008

Many people are choosing to switch to soy milk for a variety of reasons. Soy milk can be a great addition to the diet but there are many things to consider before you choose the right brand.  Not all soy milk is created equal. Use these tips to help find the best soy milk for you.

Calories

Regular soy milk is comparable in calories to 1% milk. There are many brands that range from 80 calories per 8 oz servings to 100 calories per 8 oz.  Flavored soy milks can contain more calories because they are sweetened.  Light soy milk is available which contain 50 -70 calories per 8 oz. They will also taste a little more watered down.  Choose a soy milk according the calories that fit with your needs. For those who are watching their calorie intake, stick to a light soy milk.

Fat

Soy milks vary by fat content as well. Varieties range from 0 grams of fat to about 4 grams of fat per serving. It is best to choose a brand that is low in fat, especially saturated and trans fat. Again, those who have restricted calorie needs would want to choose a brand low in fat. However, 4 grams of fat (with 0 grams saturated fat) is still not a bad choice.

Functionality

“Functional food” is the term used to describe foods that are fortified with nutritients that offer additional health benefits (like help lower cholesterol). Soy milk has definately joined the functional food scene as you can find soy milks with fiber, omega-3 fatty acids, and calcium. I think this is a great feature of soy milk as you can kill 2 birds with one stone when you drink it. The best way to pick which version is best for you is think about what might be lacking in your diet. If your fiber intake is low, then choose soy milk with fiber. If you don’t like eating fish but want the benefits of omega-3′s, then choose this version. If your diet is low in calcium, choose the extra-calcium version.

Calcium

All soy milks are typically fortified with at least 30% of the Recommended Daily Allowance of calcium. Therefore, you do not need to worry about missing the calcium naturally found in milk.

Taste/Flavor

This is definately an important factor in choosing the right soy milk for you. Each brand has a different flavor that you may or may not like. So don’t give up if the first one you try doesn’t suit you well. Usually, if a soy milk is lower in calories than another type, it will taste more watered down. This could be a good or bad thing in your opinion. I recommend trying a single serve of the different flavors and brands before committing to a larger size. It is also good to brake yourself into soy milks by trying the flavored kind first. I personally believe that when you use it in cereal, it’s hard to tell the difference.

If you have a favorite brand/flavor of soy milk, please post it below. Thanks!