The Pros & Cons of Milk Alternatives

Whether it be a choice or needed change of diet, knowing which milk alternative would be the best choice for you can make a very beneficial impact on your overall health. What are the benefits of almond, soy, rice, hemp or coconut? Which one is right for you?  The taste of some of these may not be appealing, but at least there are different brands as well as flavors/versions of each and you may have to go for the process of elimination in order to find what pleases your taste buds as well. Here are the facts, both good and bad, about each:

Almond Milk:

- Almonds are a great source of protein. While this option is a great alternative, however; keep in mind that almond milk contains less protein as well as calcium than cow’s milk. Be sure to consume the appropriate daily amount for you.

- Weight loss has been noted as a worthy benefit of this milk. It only has approximately 60 calories vs. cow’s milk which ranges from 86-146 calories.

- No cholesterol or saturated fat

- Contains healthy Omega 3 essential fatty acids which help the heart and blood pressure

- Low in sodium

- Still a great source of Vitamin D which helps strengthen your bones, aiding in relief of Osteoporosis and Arthritis

- Contains Vit E which is great for the skin

- No additives

- Low in carbs, doesn’t affect your blood sugar

- Great source of fiber which helps in digestion

- lactose-free

-It doesn’t spoil like cow’s milk. You can actually leave it out and it won’t go bad!

- It comes in regular, unsweetened, or vanilla flavor. There is also a coconut-almond blend available.

*This is the type of milk I drink. In testing out the different brands, I went with either Almond Breeze or Simple Truth. I noticed that Silk gets filmy on the top when heated/warmed and is on the thicker side.

Hemp Milk:

- It is simply a blend of hemp seeds and water. Easy to make!

- In an 8-oz serving, you get all of these nutrients: 900mg of Omega 3 fatty acids, 2800mg of Omega 6 fatty acids, 10 essential amino acids, 4 grams of digestible protein, 1/2 the daily recommended amount of calcium….along with Potassium, Phosphorus, Vits A/B12/D/E, Riboflavin, Iron, Folic Acid, Magnesium and Zinc.

- No cholesterol

- Good for the heart

- Has anti-inflammatory properties (great for arthritis)

- Helps with mental clarity and function

-Wonderful for the hair, skin and nails

*This is my 2nd choice. Very mild flavor like almond milk.

Rice Milk:

- Rice is known for its carbs, so it does contain more than cow’s milk

- No cholesterol or lactose which helps the above issue some

- Low in protein. You’ll need to get an adequate amount from other sources

- Fortified with calcium, Vit A, Vit D, B12, Niacin and Iron.

- It can be pretty high in calories: A cup of rice milk contains 140 calories

- Contains about 3 grams of fat per cup which is less than whole cow’s milk but more than skim cow’s milk

- Easy and inexpensive to make

Soy Milk:


- Aids in relief of Osteoporosis for postmenopausal women
- Helps relieve PMS symptoms

- Contains anti-carcinogenic properties, especially great to lower the risk for prostate and breast cancer

-  Contains isoflavons which help control or decrease obesity, especially in those over 50

- The above also helps in lowering LDL (bad) cholesterol

- Most soybeans are genetically modified which are Monsanto-controlled

- It contains less protein than cow’s milk

Coconut Milk:

- Nutritious in fiber, Iron, Selenium, Sodium, Calcium, Magnesium, Phosphorus, and Vit’s B1, B3, B5, B6, C, and E.

- Contains MCFA (Medium Chain Fatty Acids) which include Lauric Acid, a great antibacterial and antibiotic substance.

- Coconut milk is still considered a fat but the MCFA’s metabolize a lot faster than other fats and can lessen the chances of fat storage. Still be careful as to the quantity consumed.

- 1 oz of coconut milk contains the following: 154 calories, 1.4 grams of protein, 15 grams of fat, and 3.4 grams of carbohydrates (compare this to other milks)

- Tends to be on the sweeter side naturally

- Promotes good digestion including symptoms of ulcers and acid reflux

- Great source of iron and antioxidants

- May help with inflammation and muscle/nerve issues

- Beneficial for hair, skin and nails

In conclusion, all milk alternatives have their pros and cons. Be sure to not only decipher what’s best for you, but read the labels of each milk to determine for yourself. Test taste a few until you find the perfect fit!

transferred- original post date 02/24/2015

5 Controversial Ingredients Explained Once & For All

We’ve been hearing a lot lately about Parabens, BHA/BHT, High Fructose Corn Syrup, Aspartame, and Gluten as being harmful to our health…but why? It is best to do some research to find out. Here, I’ll help by summing it up and providing links for you.

1. PARABENS

What are they?

Preservatives used in pharmaceuticals and cosmetics.

Where are they found?

Shampoo, conditioner, lotions, facial cleansers, scrubs, makeup

How can they be harmful?

They have been discovered in biopsies of tumors, especially in relation to breast cancer due to the mimicking of Estrogen which has also been shown to cause premature development in girls. This is known as a disruption to the Endocrine system which regulates hormones.

How can I avoid them?

Look on the label for the following ingredients: Methylparaben, Propylparaben, Isoparaben, or Butylparaben. Also, look for products that are labeled Paraben-Free, such as Sacred Earth, Biolage, Organix, Burt’s Bees and Herbal Essences Naked, Earth Science, Eminence, or Terra Firma.

http://safecosmetics.org/article.php?id=291

http://www.bcaction.org/our-take-on-breast-cancer/environment/safe-cosmetics/paraben-free-cosmetics/

2. BHA/BHT

What are they?

BHA (butylated hydroxyanisole) and BHP (butylated hydroxytoluene) are synthetic antioxidants that act as preservatives found in foods to prevent oils from oxidizing (coming in contact with oxygen) which can cause them to become stale and rancid.

Where are they found?

Most packaged foods such as cereal, sausage, noodles, vegetable oil, cookies, etc. as well as cosmetics such as lipstick and moisturizers.

How can they be harmful?
 They can cause allergic reactions to the skin, they can interfere with hormone productions, and they have been proven, through the National Toxicology Program, to be carcinogens.

How can I avoid them?

Some products, such as those in the whole foods section of a store, may have ‘BHA/BHT Free’ on the label. It is best to check the list of ingredients to see if  BHA (butylated hydroxyanisole) and BHP (butylated hydroxytoluene) are listed. If those are not present in the ingredients, you are good to go.

http://www.davidsuzuki.org/issues/health/science/toxics/chemicals-in-your-cosmetics—bha-and-bhti/

3. HIGH FRUCTOSE CORN SYRUP

What is it?

It is a fructose/sucrose liquid sweetener created in the corn plant which is a genetically modified plant.  HFCS is cheaper to produce and distribute than Sucrose, the natural sugar we get from Sugar Cane.

Where is it found?

Not only is it found in sweet products such as candy, cookies, cereal and sodas, it can also be found in breads, sauces, salad dressings, and other processed foods and snacks. It is in nearly everything that is processed/packaged and widely distributed.

How can it be harmful?

There is much controversy here and from my studies I have learned that HFCS itself is just as harmful as any sugar/carbohydrate out there. Too much consumption can lead to health issues such as Obesity and Diabetes. The issues I have found are that A) It is all too common in our foods. The fact that it is added to non-sweet foods baffles me. We do not need it in our breads or sauces, and B) HFCS is produced in corn which has been genetically modified for years. The true, natural, unaltered ancestor of corn is Maize, still found in Mexico (see here: http://learn.genetics.utah.edu/content/selection/corn/). Corn is a GMO source and now that I have learned this, I avoid it as much as possible. In conclusion, it is just as bad as any other sugar but it does come from a genetically modified plant.

How can I avoid it?

Many products out there now offer ‘No High Fructose Corn Syrup’ such as Dave’s Killer Bread, Hunt’s Ketchup, and Franz whole grain bread- but still check the ingredients label- you may still see a form of sugar (ending in ‘-ose’) listed. It is a matter of finding and eating products that contain little to no amounts of sugar at all. To do this, it is best to eat lots of vegetables, grass-fed organic meats, nuts, moderation of fruit, and almond milk/coconut milk vs cow’s milk. 

As a very important side note, Lactose found in dairy products is a sugar. The less fat in a dairy product, the more sugar it contains. Along with that, sugars break down in our bodies very quickly whereas proteins do not. Proteins can slow those sugars down, causing fermentation in our digestive system. This is what can cause an intolerance to Lactose.

http://ajcn.nutrition.org/content/88/6/1716S.full

4. ASPARTAME

What is it?

An artificial low-caloric sweetener that is known to be 200 times sweeter than sugar.

Where is it found?

Better known under the brand names of Nutrasweet and Equal, it also found in products such as yogurt, gum, soft drinks, gelatins, puddings, frozen desserts and many products labeled ‘Sugar Free’. It is even in some pharmaceuticals.

How can it be harmful?

This is another controversial product and in research and understanding how certain sources can be biased, this is where we have to dig a little deeper to really understand the facts. Aspartame is claimed to be low in calories and an amino acid beneficial for our health. This is taken from the FDA website. Much of their answers regarding health dangers are very vague and have no resources to back up the true safety of Aspartame. In doing more research, the Mercola site lists complications due to the sweetener such as Diabetes and enhancing Diabetes-related complications, cancer and ulcers, heart conditions, dizziness, fatigue, headaches, and so much more. At the bottom of one of the pages, they listed clinical references to back up their findings:

http://www.mercola.com/article/aspartame/hidden_dangers.htm

How can I avoid it? 

It is required to list Aspartame on the ingredients label, so that is where you would need to look. An interesting piece of information on how companies can trick you into believing that removing Aspartame is beneficial for consumers is something to pay attention to. For instance, there is currently a Yoplait Light commercial advertising the removal of Aspartame. In an article I found, they have replaced it with another artificial sweetener, Sucralose (aka Splenda). It is just as harmful. The best advise- know your sugars!

http://www.foxnews.com/leisure/2014/06/25/yoplait-light-changing-artificial-sweeteners/

http://www.prevention.com/food/healthy-eating-tips/health-risks-sucralose/

5. GLUTEN

What is it?

It is a wheat protein that gives the elasticity of dough to help it rise and keep its shape throughout the baking process, leaving the final product with permeability and providing a chewy texture.

Where is it found?

It is found in wheat and other grains such as barley and rye. Of course, it is most common in breads and pastries.

How can it be harmful?

We need to throw out the misconception of a ‘gluten sensitivity’. Unless you have been diagnosed with Celiac Disease, the true Gluten allergy, there is no harm in Gluten itself. It is a naturally occurring protein that provides the elasticity of breads/pastries. It is not found in every wheat source. It is most likely that if you think you have a gluten issue, it is not that but an issue with other ingredients in the foods such as sugars/carbohydrates or fats. If you have been told to cut gluten out of your diet and have not been tested for Celiac, yet you feel better from doing so, chances are it was something else in the foods you were eating that had gluten in it. The most common ingredients that affects us negatively are sugars/simple carbohydrates. The mainstream media is feeding us so much misinformation on this subject. That's when you have to apply some science and being logical about the situation. Wheat, in general, can cause digestive issues, though. Wheat has not always been around and wheat crop processes have certainly changed over the years, so wheat may not be as healthy for us as it used to.  http://www.motherjones.com/tom-philpott/2015/03/wheat-gluten-fructans-intolerance

This is to demonstrate how thorough research is vital to your health. In short, I cannot take a biased approach on these products until I have all of the facts. Learning your ingredients may very well save your life.

transferred- original post date 01/08/2015