October 3, 2022 Weekly Newsletter
Morsel of the Month
If you’re old enough, you probably remember the 1980’s campaign, Milk. It Does a Body Good. But in 1980, most milk was dairy-based and your choices were either whole, 2%, 1% or skim milk. Maybe one lactose-free option. Fast forward to 2022.
Now you can find milk made from soy, almonds, cashews, coconut, hemp, oat, rice, pistachios and more. There are multiple lactose-free options, as well as A2 milk and organic brands. All of these choices make your decision so much more difficult. As with most things related to nutrition, there is no one “best” milk for everyone. Instead, we need to look at your specific needs.
Do you need a boost of protein in the morning or as a snack? Most of us are a little light on protein at breakfast and snacks, and milk can help us meet our needs. If you’re looking for protein, choose cow’s milk or soy milk. For heart health, we recommend 1% or skim cow’s milk when choosing dairy. If you have trouble digesting lactose, choose a lactose-free brand or soy milk. We prefer unsweetened soy milk to limit our added sugars.
If you are in need of boosting your calcium intake, choose cow’s milk (1% or skim) or a fortified non-dairy milk. Many milk alternatives are fortified with calcium and vitamin D, but just double check the label to make sure.
If you’re looking for a creamy consistency, cow’s milk, oat milk and coconut milks may fit the mark for you. Be mindful of coconut milk in a can as this ingredient is high in saturated fat, which we recommend limiting for heart health.
Plant milks often contain emulsifiers to keep them from separating. Most people can tolerate these ingredients, but generally we like to keep things as simple as possible. Check out our recipe for Cashew Milk and Cashew Cream in our Learning Library. Remember, if you make your own milks from nuts and seeds, it will not be fortified with any added vitamins and minerals, so make sure to eat good sources of calcium throughout the rest of your day.
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