Milk Alternatives Are Not Created Equal

In this months newsletter Dr. Bowen discusses Milk Substitute alternatives.In the quest to find the perfect milk alternative I have decided to put together this short and simple guide to determining the advantages and drawbacks of several milk alternatives. More and more of my patients are intolerant or allergic to cow’s milk and soy. Here are some alternatives and their nutritional details. I have not baked with any of these but look forward to your recipe ideas and feedback. Hope you enjoy the new variety of choices!

E-mail your recipes to: info@bothellnaturalhealth.com.

Almond Milk: Unsweetened is hard to find but is a better choice. Low sugar (9g/cup) and not a significant source of fiber or protein (1 g each per cup). Contains Vitamin A, Vitamin D and riboflavin. Flavor: thick, rich, creamy, nutty, delicious. Used to be my favorite until I found out I am allergic to Almonds. Original, unsweetened made by Pacific Natural Foods.

  • Gluten free
  • Wheat free
  • Kosher parve
  • Dairy free
  • Soy free
  • Low fat
  • Vegan
  • Yeast free

Hazelnut Milk: Low carbohydrates (18 g/cup). Not high in fiber (1g/cup), some protein (2g/cup). Nutrients: Vitamins A, D, E, and Riboflavin. Iron (2% RDA) and Calcium (30% RDA/ cup). Flavor, sweet, nutty, rich creamy. Yummy! Tastes just like a hazelnut! Original Hazelnut made by Pacific Natural Foods.

  • Gluten free
  • Wheat free
  • Kosher parve
  • Dairy free
  • Soy free
  • Low fat
  • Vegan
  • Yeast free

Hemp Milk: Nutrients per serving: 700 mg Omega-3, 2600 mg of Omega-6, all 10 essential amino acids, essential vitamins A, B12, D, E, riboflavin and folic acid, essential minerals: magnesium, potassium, phosphorus, iron, zinc, and 46% of RDA of calcium. Moderate carbohydrate (20g/cup), good protein (4 g/cup), some fiber (1g/cup). Flavor: thick, nutty and maybe a little sour at times. This is my new favorite.

  • Gluten free
  • Dairy free
  • Soy free

Oat Milk: Vitamins A, D and riboflavin. 35% RDA for Calcium/cup. Moderate to high carbohydrates (24g/cup), ok fiber (2g/cup), good protein source (4g/cup). Flavor: thin, starchy, a little like rice milk. Company ~Pacific Natural Foods, Organic Low-Fat Original.

  • Gluten free
  • Wheat free
  • Kosher parve
  • Dairy free
  • Soy free
  • Low fat
  • Vegan
  • Yeast free

Rice Milk: High carbohydrates (27), no fiber, good protein (4g/cup). Vitamin A, Vitamin D, Iron and 30% of the Calcium RDA. Flavor: thin, starchy, sweet, light. Low Fat Original made by Pacific Natural Foods.

  • Gluten free
  • Kosher parve
  • Dairy free
  • Soy free
  • Vegan
  • Yeast free

Soy Milk: Very low carbohydrate (4g/cup) some fiber (2g/cup), high protein (9g/cup). Soy milk has been widely regarded as being healthful. Soy is now being questioned because it can exert an estrogen-like influence on the body. Some believe this is good, some believe that it could be harmful (especially with women who have or have had breast cancer); I believe that the final verdict is out. I do know that soy, when eaten in high quantities, can slow the thyroid down (low metabolism can be the result). If not allergic to soy, I suggest soy in moderate quantities and absolute avoidance if you have or have had breast cancer or other estrogen sensitive cancer. Flavor is thick, rich and creamy. Unsweetened original made by Pacific Natural Foods.

  • Gluten free
  • Kosher parve
  • Vegan
  • Wheat Free
  • Yeast free

General Advice for choosing the right milk alternative

  • Choose organic whenever possible
  • Choose unsweetened and original (not vanilla) whenever possible
  • Read product labels carefully. Ingredients/nutrition facts vary by brand.
  • Try to choose products that have less than 20 g of carbohydrates/cup and have at least some fiber and protein. The more fiber and protein and less sugar the better.

Where to Buy these Products

  • All are available online
  • Fred Meyer (Mill Creek) in the natural food section, Whole Foods, PCC

October Classes

To see a list of all Dr. Bowens Classes for October visit our Events Page, come join her on informative topics. Remember: Classes are Free!

Resources

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