MILKY GOODNESS

Allergic to dairy? Or sick of cow’s milk and want to try something different? You are not alone. It seems that more and more people every day are turning to alternative milk products besides our good old fashioned dairy milk, for allergy, health or ethical reasons. (Interestingly, about 2% (1 in 50) of all Australian and New Zealand babies are born with allergies to cow's milk and dairy products). How to weed through all the choices and noise out there and decide which product what is best for you? We explore the milk alternatives below.

 Rice Milk

Rice milk is a dairy-free milk made from boiled rice, brown rice syrup and brown rice starch. It is lactose and cholesterol free and is very popular among vegans and vegetarians as it contains no animal products or by-products. Rice milk tastes slightly sweeter than cow's milk, however it is low in fat and is therefore a good milk alternative for baking. One cup of rice milk contains approximately 140 calories, compared to the 185 calories in a cup of regular cow's milk. 

Rice milk does contain more carbohydrates than cow's milk, but as it is lactose and cholesterol free it is healthier for your heart. It is important to note that rice milk does not contain as much protein as cow's milk, therefore those who do use rice milk as an alternative for milk need to find other ways to include more protein in their diet, for example, by eating more legumes or lentils. On the plus side rice milk is full of vitamin B12, vitamin A and D and iron. 

We love long-life Freedom Rice Milk (pictured above), available at all major supermarkets. 

 Almond Milk

Almond milk has been used in cooking since the Middle ages. It is made by combining finely ground almonds with water. Almond milk is very low in calories and fat, as it contains only 40 calories per serving. This milk is low in carbohydrates, containing only 2 grams per serving. Almond milk has the same low fat content as rice milk (around 3 grams of fat per 227 gram serving). 

This nutty milk is great for allergies, as it contains no gluten, no soy and and no lactose. Almond milk also contains more  vitamins and minerals than soy and rice milk and is therefore one of the most nutritious milk alternatives around. This milk has no saturated fat or cholesterol and is high in protein and fibre. Almond milk is rich in vitamin E, magnesium, zinc, iron and calcium. As an added bonus, the compounds in almond milk also help prevent cancer and slow down the signs of ageing! 

We enjoy Unsweetened Almond Breeze milk (pictured above), now available at all major supermarkets. 

Soy Milk

Soy milk is made from crushing soy beans that have been soaked in water and is a very nutritious milk substitute. This milk is rich in proteins, fibre, essential fatty acids, vitamins and minerals and assists your metabolism in working more efficiently. Soy milk is full of antioxidants and phytosterols, which are responsible for protecting us from diseases and supporting our immune systems. 

Research reveals that soy milk can improve your cardiovascular health, as it is cholesterol free and its essential fatty acids can block cholesterol from entering your blood stream. Regularly drinking soy milk can strengthen your blood vessels and make them more flexible, which in turn assists the vessels in responding better to changes in blood pressure. 

There has been a lot of debate over soy milk for many years. Soy milk can mimic estrogen in the body, so it is important that women trying to fall pregnant do not consume soy products. Saying this, soy milk can help prevent postmenopasual symptoms in women, as drinking this milk can increase the estrogen in their body. Soy milk is not recommended for women going through breast cancer treatment. Talk to other women or a naturopath about their views on soy milk if you are unsure about the pros and cons of this milk.

We think that Bonsoy tastes the best in coffee! A little more expensive than other soy milks, it is available from all major supermarkets. 

Coconut Milk

Coconut milk is all the range right now, due to the ever-growing Paleo diet. This milk is made from the ground meat and juice from coconuts and is high in calories and fat, including saturated fat (the type of fat we should consume very little of). Read the labels carefully and look for the amount of fat in coconut milk products, as some can contain a whopping 550 calories a cup. We recommend Ayam or Trident Light Coconut Milk, as they are much lower in fat that other brands on the market. 

As a side note - Coconut milk is not to be confused with coconut water, which is much lower in calories, is rich in potassium and can be used to quench thirst or as a nice liquid in green smoothies. We recommend you try the young coconuts available in Woolworths, as they taste delicious! 

Coconut milk is deliciously creamy, vegan and can be used as a healthier substitute for cream or ice-cream in baking, cooking or in making smoothies. As it is relatively high in fat  it is not recommended for people who have a history of high cholesterol or heart disease. 

Coconut milk is packed with iron, vitamins C, E, B3, B5, B6, calcium, sodium, magnesium, potassium and protein. Coconut milk, water and oil are very versatile and have many uses outside of the kitchen - watch this space for a blog re this topic soon! 

Goat's Milk

Goat's milk is said to be easier to digest than cow's milk, as the fat molecules in goat's milk are smaller in size and therefore can be broken down easier. Goat's milk contains more protein and calcium than cow's milk and has been described as tasting sweet and salty. 

In regards to allergies, if you are lactose intolerant there is a 50% change that you will be able to tolerant goat's milk and a 50% chance than you will not. Goat's milk does contain less lactose than cow's milk, however there is still some lactose present. 

Interestingly, goat's milk has more in common with human breast milk than any other milk out there. Goat's milk is rich in vitamin A and contains a high content of riboflavin or vitamin B2. This vitamin is essential in assisting the metabolism of minerals in the body such as carbohydrates and proteins. Vitamin B2 also strengthens the immune system by getting the production of antibodies started. 

We recommend Pauls Goat Milk, available in major supermarkets. 

x Emily