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

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