MILKS: ALMOND, COCONUT, SOY, RICE AND LACTOSE FREE...

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!