Photo: Zachary Zavislak/Trunk Archive
Milk does a body good—or does it? From soy to almond to regular old cow’s milk, we decode what you’re putting in your coffee.
By Megan Cahn
Drinking milk is a part of our
culture, whether on its own or in all the other dairy products we
consume, from cheese to yogurt to ice cream. But lately, traditional
cow’s milk has come under fire because of the hormones and antibiotics
given to the livestock that produce it, the negative environmental
impact of dairy farms where it’s made, and the high fat content within
it. (Plus, so many people are just naturally lactose intolerant.)
Luckily, there are many milk alternatives out there. Almond milk is
having a major moment, while formerly popular soy milk is on the way
out. And as for the other options? We spoke with three nutritionists to
get the lowdown on 10 different kinds of milk.
This creamy nut milk has ousted
soy from the hippest coffee shops across the country, but is it worth
the hype? For those who are lactose intolerant or vegan, almond milk
contains many of the same nutrients as cow’s milk, but with fewer
calories. “Almond milk provides a hefty dose of vitamins, including
vitamin E and biotin,” says Carly de Castro, co-founder of Pressed
Juicery and author of Juice: Recipes for Juicing, Cleansing, & Living Well.
“This makes it especially beneficial for cardiovascular health, blood
sugar balance, and getting supple and moist skin. Plus, it’s low in
calories and can easily be blended into a latte or green smoothie.”
Still, you should always look
for unsweetened or unflavored almond milks, and check the label, as many
processed versions contain added sugar or salt. Nutritionist Arielle Haspel
also warns that almond milk can contain carrageenan. “This is a
substance that doesn’t have too much research on it yet,” she explains.
“But it is thought to degrade in the gastrointestinal tract and in the
liver and turn into a ‘carcinogen,’ resulting in a serious inflammatory
agent that may cause intestinal abnormalities and possibly cancer.”
Drinking skim milk can also lead to nutritional deficiencies, explains Glassman, because the body needs adequate levels of fat to absorb certain vitamins, including A, D, E and K. If there are inadequate levels of fat in your diet, your body may need to take vitamin D from reserves stored in your bone.
So while it’s more expensive than regular milk, organic milk is definitely worth the splurge. If not organic, Haspel explains that dairy cows are often given synthetic hormones to increase milk production that you will end up taking into your body. In addition, many cows need to be treated with antibiotics because they’re producing more milk than they naturally are able to, so they end up attracting infections. Traces of these antibiotics and hormones have been found in samples of milk and other non-organic dairy products.
Even though it’s cows milk, raw milk typically doesn’t cause the same symptoms in those who are lactose intolerant as other cow’s milks. But because it’s not pasteurized, there is a risk of taking in bacteria and is not recommended for pregnant or nursing women. “Make sure you know and trust the origin of your raw milk,” advises Haspel. “It should come from pasture-raised, grass-fed cows, and the farm should test the microbial count of the milk to ensure there’s no bad bacteria.”
Coconut milk is derived from a grain, so it’s not good for those sensitive to gluten or on the Paleo diet. Canned varieties are too thick to use as a replacement for milk, but they can be used as an egg or cream substitute. Still, the canned variety has a very distinct coconut flavor that may overpower the other ingredients in a recipe.
n the bohemian pockets of cities
like Los Angeles and Boulder, goat milk is becoming a regular café
option. It has more calcium than cow’s milk, which helps build strong
bones and teeth, as well as more magnesium, which boosts immunity. It is
also known to cause less allergic-like symptoms, so for those who are
lactose intolerant, it’s a good option. Some people, though, are averse
to its grassy taste, and it has more calories, fat, and saturated fat
than cow’s milk. It is also lacking B vitamins and selenium.
“Rice is believed to be one of
the most hypoallergenic foods, making rice milk perfect for those
susceptible to food allergies,” says de Castro. It is a bit thin and
watery and has a very neutral flavor, so it often tastes best in blended
drinks and baked goods rather than on its own. Also, most rice milks
are derived from white rice, not brown rice, so they are more processed.
And while rice milk does contain less fat than regular milk varieties,
it has a significant amount of carbohydrates, and is relatively lacking
in vitamins and minerals.
