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Choosing the Right Alternative Milk

Dairy alternatives, like almond, soy, coconut, oat, cashew, pea, and rice milks, are growing in popularity. Cow’s milk is one of the most common allergens in both children and adults, and about 36% of the US population has lactose malabsorption. Many choose plant-based milk alternatives for their flavor and longer shelf life. Choosing the healthiest milk alternative can help support general health and wellness. 


There are many ingredients to watch out for when cruising the aisles of your local grocery store in search of a milk alternative. Avoid products that are not organic and that contain gums, carrageenan, seed oils, phosphates, preservatives, sweeteners, natural flavors and colors, lecithins, and isolated vitamins and minerals. This sounds like a lot… Let's break it down.


Choosing organic products reduces your exposure to artificial ingredients, GMOs, and toxic pesticides, while also providing your body with higher concentrations of nutrients. Avoiding these substances can prevent a range of diseases and health conditions. Perhaps most notably,“a higher frequency of organic food consumption was associated with a reduced risk of cancer.” 


Gums, the most common of which are guar gum, xanthan gum, and gellan gum, are used to stabilize and thicken milk alternatives. These gums have been shown to cause digestive issues, including bowel obstruction, bloating, gas, diarrhea, and increased risk for colitis and intestinal disorders.,, Several gums are made from or contain common allergens, like wheat, soy, and corn. Avoiding milks and any products containing gums can help support health.


Carrageenan is another common ingredient in plant-based milk alternatives and is used as an emulsifier and thickener. This substance is derived from red seaweed and carries the potential to cause serious health complications.,,


“Animal studies have linked carrageenan to serious gastrointestinal issues, inflammation and even cancer. In fact, carrageenan has been used to induce tumor growth in rats.”


Seed oils are often used to formulate milk alternatives and they “promote inflammation, obesity and chronic disease.” The inflammatory nature of seed oils is due to the extraction process that is used during their production. Harsh petroleum based chemicals and high heat exposure are used to refline, bleach, and deodorize seed oils.  “Altogether, industrial seed oil processing creates an energy-dense, nutrient-poor oil that contains chemical residues, trans fats, and oxidized byproducts.” Sunflower, canola, rapeseed, corn, cottonseed, safflower, and palm oils are the most common seed oils and should be avoided.


Some milk alternatives contain phosphates, such as dicalcium phosphate, disodium phosphate, monosodium phosphate, and phosphoric acid. These compounds are added to prevent separation. Phosphates have been linked to calcification of the organs and kidney damage.


Non-organic milks can contain preservatives like sodium benzoate and potassium sorbate. “Sodium benzoate can form benzene, a known carcinogen, when combined with ascorbic acid (vitamin C) under certain conditions. Potassium sorbate has been shown to suppress the activity of gut microbiota and may trigger immune responses.” Other preservatives have similar negative health impacts. Ironically, substances that extend the shelf life of food could shorten our lifespans.


Choosing unsweetened milk alternatives is the best choice for your health. Sweetened options almost always contain refined sugars, like cane sugar, syrups, or sugar alcohols. Consuming refined sugars, which are nutrient depleted, causes a rapid spike in blood sugar. High blood sugar contributes to inflammation and can eventually lead to insulin resistance, weight gain, and diabetes. If desired, you can always add your own natural sweetener, like raw honey or organic maple syrup.


“Natural flavors” and “natural colors” can be found on the ingredients list of many products, including milk alternatives. Don’t let these names fool you. Flavors are mixtures of compounds and “natural flavors” are often composed of 80% to 90% emulsifiers, solvents, preservatives, and flavor enhancers that are used to stabilize and enhance the 10% to 20% that is actually natural. Organic natural flavors are “produced without synthetic solvents, carriers and artificial preservatives,” but they still may contain some authorized chemicals.


Lecithins are often used to emulsify milk alternatives. Soy and sunflower lecithins are the most common and both are highly processed ingredients. Soy lecithin poses the most risk to your health, since it is usually produced from genetically modified soy that undergoes extensive processing. Genetic modification is done to increase the plant’s tolerance to pesticides, therefore GMO crops contain much higher levels of synthetic chemical pesticides. Harsh chemicals are used to extract lecithin from the soybeans. Sunflower lecithin is also highly processed, but it generally has less pesticides and is exposed to fewer chemicals during processing.


Isolated vitamins and minerals, like vitamin D, vitamin A, and calcium, are often used to fortify or enrich alternative milks. These added ingredients are more concentrated than the body would naturally encounter from food sources, which makes them difficult to absorb. Added vitamins and minerals are isolated, meaning that they are not combined with the cofactors that the body needs to utilize them as nutrients. This depletes the cofactors that the body has available and can lead to cellular imbalances. Added vitamins are usually synthetic, which makes them difficult for the body to identify and use. Synthetic vitamins block the cell’s receptors and prevent natural vitamins from being absorbed, which can create cellular deficiencies that are not represented in standard blood labs.


Now that you know which ingredients to avoid, which type of milk should you choose? The most readily available milks are almond, soy, coconut, oat, cashew, pea, and rice milks. Each milk has benefits and drawbacks and choosing the one that is best for you can help support your health.


Almond milk is a good source of vitamin E and is typically low in calories. This alternative is lacking in protein and is made from a potential allergen. Some people choose to avoid almond milk because of the large amount of water that is used to grow almonds. Almond milk is great for people looking for a lighter milk alternative.


Soy milk is the alternative milk with the nutritional profile most similar to cow’s milk. Soy milk is a good source of potassium and protein and is relatively low in saturated fat and calories. This drink “can assist with cholesterol, blood pressure, and heart disease, as well as breast cancer risk reduction.” Choosing organic is important when using soy milk, since soy is typically bioengineered to withstand higher pesticide levels. Soy is a common allergen and may not be suitable for some. It is important to note that soy products contain phytoestrogens, which can impact the hormonal balance of young children and males when consumed in large amounts. Soy milk is best suited for adult women and can provide estrogen support for menopausal women.


Coconut milk is a great source of healthy fats, which support healthy levels of cholesterol. Coconut milk is also low in sodium and usually well tolerated by people with nut allergies, but it is low in protein. The healthy fats found in coconut milk make it a good addition to most diets.


Oat milk is well known for its sweet, creamy flavor. Oat milk contains soluble fiber, along with many trace nutrients. Oat milk is high in carbohydrates, so it should be consumed with adequate fat, fiber, and protein to prevent blood sugar spikes. The high carbohydrate content also makes oat milk one of the highest calorie milk alternatives. Oat milk is a great energy source for people with active lifestyles, but people with blood sugar regulation issues should avoid this milk.


Cashew milk is a low calorie alternative milk that is rich in unsaturated fatty acids, which can support cardiovascular health. Cashew milk is not a good source of protein. This alternative milk is a great option for people looking for a light milk that has a good nutrition profile. However, people with nut allergies should avoid cashew milk. 


Pea milk is rich in protein, magnesium, vitamin B6, and iron and contains few carbohydrates.,, This makes pea milk a great option for many people, though it is often difficult to find a pea milk that does not have any unwanted ingredients.


Rice milk is naturally sweet and is the least likely to be an allergen. However, this milk is low in protein, high in carbohydrates, and contains trace amounts of arsenic. Like oat milk, rice milk should be consumed with fiber, fat, and protein to help stabilize blood sugar. Due to its arsenic content, rice milk should be used in moderation. People with blood sugar regulation issues should avoid rice milk due to its high carbohydrate levels. 


There are many variables to consider when purchasing an alternative milk. Almond, coconut, cashew, and pea milks are the most nutritionally balanced. The best options are to purchase an organic milk with only a few ingredients or to make your own milk at home. Making your own milk ensures that the product is fresh, organic, and free of additives. There are many resources that detail the steps to make milk alternatives from scratch. 


For personalized nutritional recommendations and dietary support, schedule a consultation with Renewed Hope Nutrition.



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