When did buying milk become such a difficult task?
I have found that going down the dairy aisle has become a long process, trying to pick between soy, almond, coconut, hemp or cow’s milk.
It is even more difficult when the media is saying we should move away from cow’s milk, but is this true?
The simple answer is: If you can drink cow’s milk without having any adverse reactions, it is a safe and nutritious beverage choice.
Why cow’s milk?
Cow’s milk is an affordable source of protein.
Compared to milk alternatives, it has the most protein, with eight grams per cup.
Soy milk is close behind, with six grams, whereas almond milk, rice milk and coconut milk have only one gram or less of protein per cup.
If you drink a milk alternative, it is important to make sure you are choosing protein foods in your diet, such as lean meats, beans, nuts and tofu, because most milk alternatives are not considered a good source of protein.
Cow’s milk is also a great source of vitamin D and calcium, which are important for bone health.
These nutrients protect you from issues like osteoporosis as you age.
Some people have argued that humans cannot absorb the calcium in cow’s milk; however, a study published in the American Journal of Clinical Nutrition showed that the calcium in cow’s milk is more readily absorbed than the calcium in fortified milk alternatives and foods, such as spinach and almonds.
Choosing an alternative
Despite being a nutritious choice, there are many reasons why people cannot drink cow’s milk.
For example, some people have a dairy allergy, are lactose intolerance or follow a special diet such as veganism.
If you do not drink milk, here are some tips for choosing a healthy alternative:
• Make sure you choose a product that is fortified.
The nutrition label should have at least 30 per cent of your daily value of calcium and 45 per cent of vitamin D.
• Choose a product that is unsweetened.
Many milk alternatives contain added sugars, so check the ingredients list.
The dilemma solved
No matter which milk you drink, it is suggested you have two cups each day to make sure you get enough vitamin D and calcium for healthy bones and a healthy body.
Adding milk into the diet every day can be easy — try the above recipe.
Interior Health Authority contributes nutrition columns to KTW.
Chai Tea recipe:
Ingredients:
1 cinnamon stick
6 whole cardamom pods, lightly crushed
6 whole cloves
1 (1-inch) piece fresh ginger root, peeled and thinly sliced
1 teaspoon whole black peppercorns
2 single-serve black tea bags or 1 tablespoon loose black tea
2 tablespoons dark brown sugar
1 cup low-fat milk or milk alternative
3 cups of water
Preparation:
Place cinnamon, cardamom, cloves, ginger, peppercorns and 3 cups water
into a small pot and boil.
Cover, reduce heat and simmer for 5 minutes.
Remove from heat and steep for 10 minutes.
Return pot to the heat and bring to a boil.
Remove from heat, add tea, cover and set aside to steep for 3 to 5 minutes.
Strain through a mesh sieve, discarding solids and then return liquid to the pot.
Stir in sugar and milk and heat over low heat for 1 minute.
Pour and serve.
The post The Dairy Dilemma: Should you be drinking cow’s milk? appeared first on Kamloops This Week.