top of page
Search

Milk, Milk and More Milk..........

Updated: Sep 7, 2021

With all the milk choices at the grocery store, ever which one to choose?! Any who, for almost the past decade or so, I have mostly stuck to plant based milk alternatives. In my early years 2% milk was good to me but over time my body started to reject it. Milk + cookies, milk + cereal and even ice cream went from a delight to all out tummy discomfort. With that being said, I began to transition to milk alternatives. Here's a little guide to help you the next time you have to make the "Milk" decision!


Here are some pros and cons:


Soy


Pro:

  • A good source of potassium

  • Contains as much protein as cow’s milk but is lower in calories than whole milk

    • Very little saturated fat

    • Can be fortified with vitamins A, B-12, D, and calcium


Cons:

  • A common allergen

  • Made from genetically modified organisms (GMO’s)


Oat


Pro:

  • Good substitute for nut, soy, and gluten free diets

  • High in iron, one cup has 10% of your daily iron intake

  • Can be fortified with calcium

  • Contains a high amount of fiber and protein

  • Helps improve bowel movements

Cons:

  • Can contain high amounts of preservatives and sugar

  • Not as nutrient dense as other milks


Almond


Pros:

  • Low in calories

  • Vegan and Lactose free

  • Fortified to be a good source of calcium, vitamin A, and vitamin D

Cons:

  • Not a good source of protein

  • Environmental concerns about the amount of water needed to cultivate almonds


Cashew


Pros:

  • 50% more calcium than cow’s milk

  • Contains vitamins A, E, and D

Cons:

  • Low Protein

  • Expensive

  • Store bought versions are often sweetened for taste


Rice


Pros:

  • Not that allergenic

  • Can be fortified to be a good source of calcium, vitamin A, adn D

  • Sweet

Cons:

  • High in carbohydrates

  • Not a good source of protein


Coconut


Pros:

  • Safe for people with nut allergies

  • Can be fortified to be a good source of calcium, vitamins A and D

Cons:

  • Not a good source of protein

  • May contain carrageenan




Written By: Maalik Ameer


5 views1 comment

Recent Posts

See All
bottom of page