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It wasn’t that long ago since cow’s milk was the only kind of milk available in the supermarket. It is a nutritious source of calcium and protein and helps to protect our bones and teeth. But for people with lactose intolerance cow’s milk is not an option. Some people choose not to drink it hoping to reduce their cholesterol and fat intake. Other people have environmental concerns; cattle are serious contributors to greenhouse gases. And some people worry about the wellbeing of the cows. To accommodate these choices a number of milk options have sprung up in the refrigerators in stores across the world. It is hard to know which of these is the most nutritious and if there are any health risks. Different milk options are better suited to different people’s needs. Soy Milk is the most popular choice. It is made from soy beans and comes in a number of forms, from creamy to iron, vitamin and calcium enhanced. It even has different flavour options, such as chocolate and strawberry. It has as much protein as dairy milk and less fat and cholesterol. Many brands fortify their soy with calcium and Vitamin B12, making it very handy for vegetarians and women who are often depleted. Also the isoflavones are said to be similar to estrogen and may help prevent some cancers in women and balance hormones. The bad news is there is much debate about the negative effects of soy. It is said the isoflavones which are found in soy may suppress thyroid function. Soy also contains phytoestrogens which could contribute to infertility in men. Another study showed a link between diabetic children and soy baby milk formula. Pregnant women should definitely avoid soy as the long term effects of soy on babies is still up for debate and any risk to a babies health is too great. Almond Milk is made almonds and other nuts. It can have a creamy texture which is perfect for making dessert dishes. The nutty flavour is very different to dairy milk and does not go well in savoury dishes. It is great for cereal or morning smoothies Almond milk is a source of protein and one glass can provide 4% of our daily iron needs. It also has no trans-fat or saturated fats. Almond milk has less sugar and calories than other options. While almond milk seems like a good option it can be difficult to find in some stores. Rice milk is somewhat sweeter than cow’s milk and has the consistency of a skim milk. It is made from straining brown rice and doesn’t have the creaminess of dairy or soy. Rice milk is the option with the lowest cholesterol and is free from growth hormones. It is a good lactose free option but it is high in carbohydrates so don’t drink it before bed or you could end up putting on weight. Rice milk doesn’t have the protein of cow’s milk or soy milk but it also doesn’t have the associated health risks.
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