Milk 101

There are so many types of milk; cows, soy, oat, rice, almond, full fat, low fat, skim…the list goes on.

So what’s what and which one is best for you?

Type Info Pros Cons Something to consider….
Full Fat Cows Milk Traditional form of milk. Either fresh or longlife.

Most of the milk available in grocery stores is both pasteurized and homogenized. Even though pasteurization alters the quality and nutritional value of milk.

Source of protein, zinc, calcium, Vitamins A & B and Iodine.

One of the best sources of calcium available.

Products are available that are closest to the source, natural and fresh which maintains there

Higher saturated fat content that most other types of milk.

Can be difficult on digestion for some people.

Skim milk goes through extra processing to remove the fat……how much milk do you drink in a day? Is it better just to have the real deal?
Skim/Low fat milk. Cream, with its heavier fat content, settles to the bottom of storage tanks if the milk is allowed to sit for a short period of time. 
Once the separation occurs, a machine simply pushes, or skims, the lower-fat milk off the top. This is how skim milk gets its name. The lighter 1% and 2% milks are made in the same manner, by skimming lower-fat milk off the top. Additional steps separate the milk and fats to reach the targeted fat percentage. Lower fat content. Vitamin A is a fat soluble vitamin, its concentration in milk is reduced through the removal of fat.
Soy Milk Generally made by soaking and grinding soy beans. Lactose and cholesterol free.

Research has seen links between soy intake and decreased risk of certain cancers.

Lower source of calcium so look for calcium enriched.

Be aware of genetically modified (GM) products.

A dairy free alternative for those that are lactose intolerant.
Oat Milk Oat Milk is made from oat groats (hulled grain broken into fragments), filtered water, and potentially other grains and beans, such as triticale, barley, brown rice, and soybeans. Cholesterol free. Low in fat.

Research has shown it can lower cholesterol and has anti-inflammatory properties.

Not the best milk to cook with.
Rice Milk Rice milk is made by pressing the rice through a mill stream using diffusion to strain out the pressed grains. It is sometimes also made at home using rice flour and brown rice protein, or by boiling brown rice with a large volume of water, blending and straining the mixture.

Be sure to look for sugar free varieties.

Rice milk is the most hypoallergenic of all milk products. People with lactose intolerance or casein allergy cannot have dairy, and those with soy or nuts allergies cannot drink soy or almond milk. Rice milk contains a generous supply of balanced nutrition for those who are not able to tolerate other milk alternatives. Since rice is highly starchy, so is rice milk. One cup of rice milk contains 33 grams of carbohydrates, 3 to 4 times the amount in milk or soy milk. If you have diabetes, rice milk may cause a sudden sugar overload. Therefore, you may be much better off drinking cow, soy or almond milk.

Remember……Variety is the spice of life! Using a range of milks will expose you to a greater number of nutrients. Try different types and listen to your body!

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