There is a lot of controversy about dairy product
especially milk! I have researched the basic nutritional values and differences
between coconut milk, rice milk, almond milk, lactose free milk and soy milk….
enjoy
Coconut milk is one of many edible products
available from coconuts, along with coconut meat, coconut oil and coconut
juice. Coconut milk is defined as the liquid expressed from the meat of the
coconut with water added.
One cup of
coconut milk, approximately 240g of liquid, contains 552 calories, with 479
of
Those calories coming from fat. The extremely high calorie level
and the high level of fat make coconut milk appropriate only for occasional
indulgence. Of the 57g of fat included in coconut milk, 51g are saturated fat,
which is 254 percent of the recommended daily allowance of saturated fat. It
also contains 626mg of the essential fatty acid omega-6. Reduced fat
versions of coconut milk are available in which some of the saturated fat is removed.
Coconut milk contains 13g of carbohydrates, with 5g of
that being fiber. This is 21 percent of the daily-recommended intake of fiber.
Protein content comes in at 5g, 11 percent of the recommended daily
intake. Coconut milk is high in iron, with 22 percent of the recommended daily
allowance. It also has 110 percent of the daily recommendation of manganese.
Coconut milk is also high in magnesium, phosphorus, potassium, copper,
selenium, zinc, folate and vitamin C. It also contains vitamin E, vitamin K,
thiamin, vitamin B6, niacin, choline, pantothenic acid and calcium. There is
some controversy over whether coconut milk and other coconut products are
healthy or unhealthy additions to the diet. The discussion mainly centers on
the types of fats in coconut milk. On one side, the high level of saturated fat
makes coconut milk seem like something that should be avoided. However,
proponents of coconut milk maintain that the type of saturated fat in coconut
is different from saturated fats from other sources. Coconut milk contains
lauric acid, a medium chain fatty acid, unlike the saturated fat in meat and
more like the saturated fat found in human breast milk.
Almond milk is a
creamy, widely available dairy substitute, and you can find a wide variety of
products including ice creams and beverages made with almond milk. Exercise
caution, though, because almonds used to make almond milk can be processed in
facilities that also process other nuts. Nutritionally, almond milk and cow's
milk offer different benefits.
The primary reason individuals consume dairy
products is to ensure that enough calcium is in the diet to maintain good
health, and dairy substitutes can provide sufficient calcium. According to
Nutritiondata.com, 1 cup of almonds provides 25 percent of an individual's
calcium requirements, and 1 cup of Almond Breeze Original Sweetened milk
provides up to 30 percent of those calcium needs. This makes it comparable to 1
cup of 2 percent reduced fat milk, which provides 29 percent of the daily
calcium, according to Nutritiondata.com.
The Office of Dietary Supplements of the
National Institutes of Health recommends consuming fortified milks that provide
25 percent of the daily value of vitamin D. Almond milks is supplemented to
provide vitamin D, and Almond Breeze milk is fortified to provide 25 percent,
making it a good source of vitamin D.
Almond milk does not provide as much protein
as an equivalent serving of cow's milk. Almond Breeze reports that 1 cup of
Original Sweetened milk provides just 1 g of protein; whereas NutritionData.com
reports that 1 cup of 2 percent reduced fat milk provides 8 g of protein.
Individuals desiring more protein could consider a soy-based dairy substitute.
One cup of almonds provides 47 g of fat, according to Nutritiondata.com, but 1
cup of Almond Breeze milk provides 2.5 grams of fat and 0 grams of saturated
fat. In comparison, 2 percent-reduced fat milk provides 5 g, with 3 g saturated
fat. The sugar content in almond milk is also 5 g less than the same amount of
2 percent milk, because cow's milk provides the lactose carbohydrate. Choosing
almond milk can be a good choice when fat and calories are important.
Rice milk is a
type of grain milk processed from rice. It is often made from brown rice and is
unsweetened, though it may be sweetened through an enzymatic process or by
adding sugarcane syrup. Rice milk is a nutritious beverage option for those who
cannot tolerate dairy or do not wish to consume dairy products, vegans, and
those with certain allergies. It is usually an off-white color.
One cup
of plain rice milk, such as Rice Dream, provides 120 calories, 2.5g fat, 0g
saturated fat, 1g protein, 23g carbohydrates, 10g sugars, 0g dietary fiber, 0mg
cholesterol and 100mg sodium. The fat comes from organic expeller-pressed
safflower and/or canola oil to add thickness to the product. Vanilla rice milk
has the same amount of protein and slightly more calories, carbohydrates and
sugar than the plain version, as well as slightly less sodium. One cup of
vanilla rice milk provides 130 calories, 26g carbohydrates, 12g sugars and 80mg
sodium.
Shelf-stable rice milk typically comes in many
more flavors than the chilled versions, such as chocolate, carob, vanilla,
vanilla-cinnamon, vanilla-hazelnut, chocolate chai and other varieties. As
these rice milks are sweetened with extra ingredients, they are often higher in
calories and carbohydrates. For example, 1 cup of chocolate rice milk provides
160 calories, 3g fat, 0g saturated fat, 2g protein, 34g carbohydrates, 28g sugars,
less than 1g dietary fiber and 90mg sodium.
Both the refrigerated and shelf-stable rice
milks are enriched with vitamins and minerals. One cup of either variety of
rice milk meets 30 percent of the recommended daily value (DV) for calcium and
15 percent of the DV for phosphorus. Both minerals are necessary for developing
and maintaining strong bones and teeth. In addition, calcium helps maintain
normal blood pressure, supports muscle function and helps maintain cell
membranes, while phosphorus is a component of all cell membranes and is
necessary for activating the B vitamins.
One cup of rice milk meets 10 percent of the
DV for vitamin A and 25 percent of the DV for both vitamins D and B12. Vitamin
A is necessary for immune-system function and healthy eyesight, while vitamin D
is also important for immune-system function, strong bones and teeth, and it
may help reduce the risk of developing certain types of cancer. Vitamin B12,
usually present only in animal foods, is a commonly deficient vitamin in the
diets of vegans. This important nutrient helps support the nervous system and
develops red blood cells.
Soymilk
is made by combining dried soybeans with water, resulting in a similar
nutritional content to that of regular cow's milk. The American Heart
Association recommends eating two to three servings of dairy each day for
optimum health benefits and cites soymilk as a good low-fat option. Because soymilk
lacks any kind of dairy product, those who are lactose intolerant or who suffer
from milk allergies can consume it safely. It is also a good choice for
vegetarian and vegan diets.
Each 8
oz. serving of soymilk provides 100 calories, 8 g of carbohydrate and 7 g of
protein. Soymilk and cow's milk have comparable nutritional information for
these three categories. Carbohydrates are the body's main source of energy.
Depending on a person's age, weight and activity level, and 300 g of
carbohydrate would be an approximate daily average intake. Protein is what the
body uses to build and maintain cells, including muscles. (* Just a small
warning for men: soy increases estrogen production in men, which can cause
gynecomastia or “man boob”)
Lactose
intolerance is a condition in which a person cannot digest lactose, a
carbohydrate found in dairy. The National Digestive Disorders Information
Clearinghouse states that people with lactose intolerance cannot digest foods
containing lactose because their bodies lack the enzyme called lactase, which
breaks down the carbohydrate. When someone with lactose intolerance consumes
milk, ice cream or another dairy product with too much lactose, they can
experience gas, diarrhea, cramps and bloating. Lactose-free milk is milk in
which the lactose has been removed. It is nutritionally comparable to regular
milk and comes in the four different types: whole milk, 2-percent reduced-fat
milk, 1-percent low-fat milk and fat-free milk.
Though
the amount of protein in regular milk varies based on what type of milk it is,
the Lactaid website states that all four types of Lactaid, lactose-free milk
contain 8 g of protein per 8-ounce serving. According to the Harvard School of
Public Health, protein contributes to a feeling of fullness and helps a person
control their weight. The Harvard School of Public Health recommends that
adults get 8 g of protein for every 20 pounds of body weight, each day.
Since lactose is a type of
carbohydrate, the carbohydrate content of lactose-free milk is different from
the carbohydrate content of regular milk. According to the Lactaid brand
website, fat-free, lactose-free milk, as well as 2-percent and 1-percent
lactose-free milk all have 13 g of carbohydrates per cup. The lactose-free
whole milk has 12 g of carbohydrates per cup.
Milk is known for its calcium content. There
are two different types of lactose-free milk based on the calcium content:
regular lactose-free milk and calcium-fortified lactose-free milk. Both of
these types can be purchased in all four different fat percentages. For
example, regular 2-percent lactose-free milk has 30 percent of an adult's
daily-recommended intake of calcium in one cup, while calcium-fortified
2-percent lactose-free milk has 50 percent of an adult's daily-required intake
of calcium. It is possible that the reason for creating calcium-fortified
lactose-free milk is that lactose-intolerant individuals do not tend to eat
much dairy.
Lactose is present in all
kinds of animal milks. Goat milk, for example, has about 5 to 10% more lactose
than cow’s milk. In the past it was thought that only a minority of people
suffered from lactose intolerance, but the latest research is dispelling this
myth. The reality is that virtually all people are lactose intolerant – it’s
just a matter of degree. Lactose intolerance affects the body by causing
varying degrees of nausea, bloating, cramps, gas, and diarrhea, which begin
between 30 minutes and 2 hours after milk consumption. This happens because the
body is unable to breakdown the lactose properly,
Lactose is the main sugar in milk. When it is
consumed lactase bacteria into glucose and galactose break it down. But if,
like most people, you don’t have enough lactase you will not be able to break
the lactose down and this then causes the symptoms of lactose intolerance. Human
babies are born with enough lactase to digest the lactose in human milk. But
gradually, as the baby is weaned, it loses the capacity to breakdown and digest
lactose.
I don’t know about you, but I quite drinking milk
back in November. My face cleared up, gas went away and my bowels were a lot
more regular (sorry TMI).
I drink UNSWEETENED coconut milk vanilla flavor
in my coffee and I also have UNSWEETENED almond milk for shakes and smoothies!
