Let's Compare Milks Day 6: HEMP MILK

Hemp milk is made from the seeds of the edible portion of the marijuana plant but these seeds don’t contain any THC.  These plants are legally grown in Canada and the seeds are also used to make oil, cereals, waffles, snack bars, ice cream (which I hear is really tasty), and protein powders.   Hemp seeds have a rich, nutty flavor.  Hemp milk is made by blending the seeds with water then straining out the solid residue.  Hemp milk is rich in omega 3 fatty acids which promote brain health by improving cognitive function and memory.  Omega 3s are also heart healthy.  The omega 3s in hemp is alpha-linolenic acid, not the desirable EPA and DHA forms that are found in fish oils but this version is still beneficial to our health.  Hemp also provides the body with magnesium, phytosterols, ascorbic acid, beta-carotene, calcium, fiber, iron, potassium, phosphorus, riboflavin, niacin, and thiamin.  Hemp milk may also be fortified with vitamin B12 and vitamin D. 

Hemp milk also contains 10 essential amino acids which makes it a good vegetarian source of protein, though the quality of protein in hemp may not measure up to soy protein.  One manufacturer of hemp milk states that the protein in hemp milk “does not contain phytates which are enzyme inhibitors found in some soy protein that can interfere with the assimilation other minerals.” This manufacturer also states that hemp protein” is more digestible than soy protein because unlike soy, it contains no oligosaccharides, complex sugars that can cause flatulence if not properly broken down during digestion.”

Hemp milk is easily tolerated by those who may be allergic to soy, dairy or tree nuts.  Hemp milk is free of cholesterol and comes in vanilla, chocolate, original and unsweetened varieties.  Hemp milk contains anywhere from 70-190 calories, 5-6 grams of fat, and 2-3 grams of protein, and 0-25 grams of sugar per serving.  The protein content still isn’t as great as cow’s milk or soy milk but this does seem like a milk that contains a significant amount of nutrition and is a milk that could compliment any healthy diet.

Let's Compare Milks Day 5: Organic Cow's MILK

Some of my classmates in my Master’s program felt that organic milk tastes WAY better than regular cow’s milk.  I still have not had the opportunity to try it.  I never think of it when I am at the store.  It is something that I hope to try.  The only downside is that organic cow’s milk costs twice as much as traditional.  So what are the benefits?

The US Department of Agriculture has 4 requirements in order to label milk as organic, no growth hormones, no antibiotics, no pesticides and cows must have access the grazing time. 

Cows that produce organic milk are free from synthetic growth hormones, specifically the Bovine Growth Hormone (BGH), which is often given to cows to increase milk production.   Some are concerned about this because it has been told that hormones in milk could raise the risk of cancer, particularly by leading to higher levels of insulin-like growth factor (IGF-1).  Science indicates that BGH is a protein hormone so the enzymes and stomach acids in our digestive tract will destroy it anyways.  Studies have also shown that high blood levels of IGF in our bodies are not linked directly to milk consumption but more to overweight, lack of exercise, and diets high in saturated fat, refined carbohydrates or total calories (kinda like the SAD diet – Standard American Diet…kinda sad that our American diet has that acronym, huh?) Anyways…

Non-organic cows may also be injected with antibiotics to prevent illnesses.  If a cow in an organic herd requires antibiotics, she is not returned to the herd for one year.  In conventional herds, milk from cows that do receive antibiotics is tested until it is antibiotic free.  Organic cows are also fed grass or grain that is pesticide free and they must have access to pasture.  This amount of time isn’t standardized so unfortunately not all organic herds are roaming freely all year long.

Organic milk is pasteurized like traditional milk.  People often choose organic milk because of environmental and animal rights’ issues.  Some also believe organic milk has more health benefits than traditional milk such as the decreased risk of cancer as mentioned above.  Experts claim that there’s no nutritional difference between organic and traditional milk, though two studies from Newcastle University, in England, found that the organic variety contains higher concentrations of some beneficial omega-3 fatty acids and antioxidants.  It is also believed that organic milk contains the most health benefits in the summer because that is when the levels of inflammation-reducing fatty acids are at their peak because the cows have access to more fresh grass and clover.  

Let's Compare Milks Day 4: RICE MILK

Rice milk is a dairy free milk made from rice so it is safe for those who suffer from lactose intolerance and those who practice veganism or are allergic to soy. Rice milk is also low in fat, which makes it a good milk substitute for baking.

Rice milk is made from boiled brown rice and usually contains rice syrup, evaporated cane juice or some other natural sweetener. Brown rice starch may also be added as well as thickening agents and oils.  Rice milk typically tastes sweeter than cow’s milk.  Rice milk contains more carbohydrates than cow’s milk and very little protein.  Rice milk does not contain cholesterol and it is often fortified with calcium, vitamin D, niacin, vitamin B12, vitamin A, and iron.

One cup of rice milk contains about 120-140 calories, compared to 150 calories in a cup of whole cow's milk, and 90 calories in a cup of fat free cow's milk. Rice milk contains about three grams of fat per cup, while whole cow's milk contains about 8 grams per cup. The other milks I’ve looked at this week offered healthier alternatives such as light and unsweetened varieties.  Rice Dreams only has original and other flavors such as vanilla, chocolate, vanilla hazelnut, and carob. 

I don’t think this type of milk has too much to offer.  If I had to list the milks I’ve reviewed so far in order of health, I would go with cow’s milk then soy then almond then rice and coconut because cow’s milk is all natural, soy provides health benefits from phytochemicals, and almond milk provides vitamin E and healthy fats, whereas coconut milk contains artery clogging saturated fats.  Rice milk has too many additives and carbohydrates and the vitamins it does provide have been synthetically added.  I guess when you compare rice milk to soda it is a better choice because you are getting some nutrients.  Another good thing about this milk is that it is the least likely one to cause allergic reactions. (major allergens include dairy, soy and nuts)  Another bonus is that it is available in shelf stable containers. 

Let's Compare Milks Day 3: ALMOND MILK

Almonds are one of the healthiest nuts you can eat so they are a great addition to any diet. Almonds provide heart-healthy benefits. They contain the cholesterol lowering unsaturated fats, as well as potassium, manganese, copper, selenium, and magnesium. Almonds are a wonderful source of Vitamin E and protein.  One glass of Almond Milk gives you 1/2 of the Vitamin E that you need in a day.  Vitamin E is important because it protects your skin from sun damage, moisturizes your skin and gives you an anti-aging boost.  Almond milk also contains these nutrients but the protein content is usually way less due to the processing of the almonds and the fact that almonds are expensive, so the amount used in almond milk is small.

Almond milk is commonly consumed by people who do not care for or can not tolerate cow’s milk.  Raw foodists seem to prefer almond milk because it doesn’t need to be heated or cooked. Almond milk is practically almonds finely grounded and mixed with water. Almond milk has a light, nutty, sweet flavor and can be added to cereals, smoothies, coffee, and used in many recipes.  A great benefit of almond milk is that certain varieties can be stored on the shelf therefore it can easily be packed and taken along on vacations and camping trips.   

Not all almond milks are created equal.  Some brands add sugar as well as synthetic vitamins and minerals such as calcium. Be sure to read the nutrition label and choose almond milk that is low in sugar and don’t forget to read the ingredient list.  Most almond milk varieties contain additives.  For example here are the ingredients in Blue Diamond Almond Breeze Unsweetened Chocolate Almond Milk: (Filtered Water, Almonds), Cocoa (Dutch Process), Calcium Carbonate, Tapioca Starch, Sea Salt, Potassium Citrate, Carrageenan, Sunflower Lecithin, Natural Flavors, Vitamin A Palmitate, Vitamin D2 and D-Alpha-Tocopherol (Natural Vitamin E). 

Blue Diamond Almond Breeze Unsweetened Chocolate milk is a better almond milk choice because it has 0 grams of sugar and only 45 calories per cup.  Like most almond milks it only provides 2 grams of protein where soy or cow’s milk would have 7-8 grams of protein per serving.  This product is shelf stable.  As you can see, the ingredients are not just almonds, water and cocoa.  This almond milk requires additional additives as most do.

Some almond milks to compare:

Almond Breeze vanilla contains 90 calories, only 1 gram of protein and 15 grams of sugar per cup.  If you want the vanilla or chocolate flavored almond milks, opt for the unsweetened versions.

Fresh and Easy makes unsweetened organic almond milk.  This variety has only 40 calories per serving (1 cup) as well as 3 grams of fat, 0 mg cholesterol, 2 grams of carbohydrates, 1 gram of fiber, 0 grams of sugar and 1 gram of protein.

The Verdict

Almond milk isn’t as bad as I once thought because it does contain healthy fats; it’s low in calories; the right variety can be free from sugar; and you can also get some vitamins and minerals such as vitamins A, D, E, and B12, calcium, iron, riboflavin, magnesium, zinc, copper, and manganese.  The only downfall in my eyes is that it does not contain enough protein so for this reason I will choose to stick with my favorite, fat-free cow’s milk.  I may choose some almond milk on occasion because I do like the taste, especially in smoothies and protein shakes.

Here's a simple recipe for all-natural almond milk:

Ingredients:

1 to 1 ½ cups of raw almonds
4 cups of filtered or spring water
3-8 dates (optional)

Directions:

1. Soak almonds in water for at least six hours.

2. Drain soaked almonds, and blend with 4 cups of fresh water until you get a milk-like consistency. Blend with dates (that have been soaked for at least an hour) if you like a hint of sweetness to your milk.

3. Strain once to remove almond granules.  If you use a Vitamix you may not have to strain it.

The result is a delicious, creamy milk that's free of added oils, concentrated sugars, and synthetic nutrients. This all-natural almond milk keeps for four to five days in an air-tight jar in the refrigerator.

Let's Compare Milks Day 2: SOY MILK

Soy products are often consumed by people who are lactose intolerant or practice veganism.  Soy products help protect against heart disease because they contain phytochemicals, polyunsaturated fats, fiber, vitamins, and minerals and very little saturated fat.  Soy contains isoflavones.  These chemicals are very similar to the hormone estrogen.  Isoflavones are associated with the prevention of many cancers, heart disease, osteoporosis, and more.  Some regular soy milk varieties may have more fat than 2% cow’s milk but soy milk is cholesterol free and contains less saturated fat (two contributors to heart disease).  Soy milk also lacks the calcium that cow’s milk provides.  Many soy milk manufacturers are adding calcium to their products but some studies show this added calcium isn’t as healthful as naturally-occuring calcium. 

So soy milk is a great alternative to cow’s milk or of course it can be consumed in addition to cow’s milk.  Soy milk has a good amount of protein so it is a better choice than almond or coconut milk, especially if you are concerned about getting enough protein in your diet.  Soy milk comes in a variety of flavors and can be added to cereals, smoothies, and many recipes.

Some believe soy milk has more risks than benefits when it comes to health.   Some report that unfermented soy foods have phytic acid which may lower the absorption of certain vitamins and minerals.  Soy contains a high level of phytoestrogen which may affect the production of sperm in men as well as decrease the amount of testosterone in their body.  Some also believe that the isoflavones in soy contribute to the development of thyroid disorders, breast cancer and leukemia.  Many of these claims have never been proven.  Asians have been eating soy foods for centuries.  In fact, some traditional soy-rich Asian diets are associated with lower risks of breast and prostate cancers when compared to Western diets. 

The Food and Drug Administration has been touting the benefits of soy for a healthy heart. In 1999 they approved the health claim:

"Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease."

The claim was approved after the FDA determined that "four daily soy servings can reduce levels of low-density lipoproteins (LDLs), the so-called "bad cholesterol" that builds up in blood vessels, by as much as 10 percent."

The American Heart Association agrees, and recommends that soy products (like soy milk) be used in a diet that includes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and lean meats.

How is Soy Milk Made

I often get asked this question, so here you go.

Put simply, the beans are cleaned and soaked overnight, and then pureed. The solid portion (called okara) is strained out, and the resulting liquid is boiled for about 10 minutes and that is your soy milk.

Nutrition Information

Here is a comparison of the different varieties from Silk.  The best choice of course is going to be the organic unsweetened soy milk because there is no added sugar, unlike the vanilla and original flavors.  Some common sugar additives to soy milk include evaporated cane juice, fructose, and sugar.

1 Cup Unsweetened Organic Silk Soymilk

80 calories

4 grams of fat (0.5 g saturated fat, 2.5 g polyunsaturated fat, 1 g monounsaturated fat)

85 mg sodium

4 grams of carbohydrates

1 gram of fiber

1 gram of sugar

7 grams of protein

1 Cup Original Organic Silk Soymilk

100 calories

4 grams of fat (same as above)

120 mg sodium

8 grams of carbohydrates

1 gram of fiber

6 grams of sugar

7 grams of protein

1 Cup Vanilla Organic Silk Soymilk

100 calories

3.5 grams of fat (0.5 g saturated fat, 2 g polyunsaturated fat, 1 g monounsaturated fat)

95 mg sodium

11 grams of carbohydrates

1 gram of fiber

8 grams of sugar

6 grams of protein

So how does soy milk compare to Cow’s Milk?

Cow’s milk has no fiber.  The sugar is natural (lactose) and cow’s milk has cholesterol. Soymilk provides all the benefits of cow's milk, without the milk protein (casein), which can increase mucus production and irritate the immune system in some people, and milk sugar (lactose), which can cause digestive distress if you lack the enzyme that breaks it down (lactose intolerance).

1 Cup Fat Free Cow’s Milk

90 calories

0 grams of fat

13 grams of carbohydrates

0 grams of fiber

12 grams of sugar

8 grams of protein

125 mg sodium

5 mg cholesterol

1 Cup 1% Cow’s Milk

110 calories

2.5 grams of fat (1.5 g saturated fat)

12 mg cholesterol

125 mg sodium

12 grams of carbohydrates

0 grams of fiber

12 grams of sugar

8 grams of protein

1 Cup 2% Cow’s Milk

130 calories

5 grams of fat (3 g saturated fat)

20 mg cholesterol

125 mg sodium

13 grams of carbohydrates

0 grams of fiber

12 grams of sugar

8 grams of protein

1 Cup Whole Cow’s Milk

150 calories

8 grams of fat (5 g saturated fat)

35 mg cholesterol

130 mg sodium

12 grams of carbohydrates

0 grams of fiber

12 grams of sugar

8 grams of protein

So the choice is yours.  I still prefer fat-free cow’s milk but I occasionally like to use soy milk in smoothies and protein shakes or with granola.  One great thing about some soymilk varieties is that they can be shelf stable.  Just be sure to check the label and read the ingredients.  Choose soy milks that contain natural ingredients such as filtered water and whole organic soybeans.  Often the soymilk cartons that can last on the shelf contain some preservatives such as sea salt or other additives such as calcium carbonate and carrageenan which are used as stabilizers and thickeners, and this is okay, just try to avoid the added sugars.  The pumpkin spice Silk brand soymilk has 24 grams of sugar per cup!!  That is 8 teaspoons of sugar in one glass!

Soy recommendation: one to two daily servings, which can include a cup of soymilk, a half cup of tofu, tempeh or green soybeans (edamame) or roasted soy nuts.

Let's Compare Milks Day 1: COCONUT MILK

 

First some information on coconuts!

Coconuts are an excellent source of manganese, molybdenum, and copper. A 2-by-2- by-5-inch piece provides 0.68 mg of manganese (38 percent of the recommended daily intake), 13.28 mcg of molybdenum (30 percent of the RDI), and 0.2 mg of copper (22 percent of the RDI). Coconut is also a good source of selenium and zinc, with the same size piece of coconut meat containing 4.54 mcg of selenium (8 percent of the RDI) and 0.5 mg of zinc (6 percent of the RDI).

Like most nuts, coconuts contain significant amounts of fat, but unlike other nuts, which contain mostly long-chain polyunsaturated fatty acids, coconuts provide fat that is almost all in the form of "health-promoting" medium chain saturated fats.  Fresh, mature coconut meat contains more than 50 percent water and approximately 35 percent coconut oil, 10 percent carbohydrates, and 3.5 percent protein.  One cup of the nutmeat provides approximately 500 calories.  Fresh coconut milk provides about 600 calories per cup and is composed of 67 percent water, 25 percent coconut oil, 5 percent carbohydrates, and 3 percent protein.  Dried or creamed coconut meat provides nearly 900 calories per cup and is composed of 65 percent fat, 23 percent carbohydrate, and 7 percent fat.

I have mixed feelings about coconut milk because I can’t exactly get over the fact that it is chalk full of saturated fat, the fat that clogs arteries and raises LDL “lousy” cholesterol. 

Coconut milk that comes in cans isn’t for drinking.  It is mostly for cooking (such as Thai food) and baking so hopefully you won’t be consuming the entire can on your own because one cup (depending on the source) contains around 450 calories and 48 grams of fat where majority of that fat (about 43 grams) is saturated.  That equates to 214% of the Daily Value when we are not to consume greater than 10% of saturated fats each day.  Canned coconut milk also comes in lighter versions but the fat is still saturated. Regular non-canned Coconut Milk has around 50-100 calories and 5 grams of fat per serving.  Again this fat is saturated some research says it is a good kind of saturated fat that is metabolized quickly.  I haven’t done much research on this area so I will stick with what I have studied and what does has scientific backing, by choosing unsaturated fats more often than saturated fats. Until I know more about coconut milk, I will continue to enjoy my fat free milk....it's SO refreshing!

So why do so many people choose to drink coconut milk?  Is it because they love the taste?  Or have they heard of some of the health benefits?  Coconut milk contains lauric acid, antimicrobial lipids and capric acid, which have antibacterial, antifungal and antiviral properties. The body converts lauric acid into monolaurin, which is believed to fight the viruses and bacteria.  Coconut milk is highly nutrient when ingested, as well as when used topically on skin and hair. Applying coconut milk to the hair supplies it with necessary nutrients to grow and provides optimal conditioning. Massaging the scalp with coconut oil can treat dandruff and dry, itchy skin. Applied to the rest of the body, coconut milk moisturizes and restores healthy skin and repairs wrinkles and sagging, and can also treat skin infections and wounds as an antifungal and antibacterial.

Reference: Coconut research center

Multivitamin Diet Part 3

I'll take some manganese with a side of molybdenum please.

MORE MINERALS

· Phosphorus

o Normal cell function, energy production, bone growth

o Dairy, peas, meats, poultry, legumes, nuts, eggs, some cereals and bread

· Iodine

o Production of thyroid hormones

o Processed foods, iodized salt, seafood

· Magnesium

o Regular heart rhythm, bone strength, muscle and nerve function

o Leafy greens, Brazil nuts, almonds, soybeans, halibut, quinoa

· Zinc

o Supports immunity, nerve and reproductive functions, enhances insulin action, maintains glucose metabolism

o Red meat, some seafood, fortified cereals

· Selenium

o Protects cells from damage (antioxidant), regulates thyroid hormone

o Organ meats, seafood, some plants (grown in soil with selenium), Brazil nuts, some grains, poultry

· Copper

o Important for the metabolism and absorption of iron

o Seafood, nuts, seeds, whole bran, cereals, whole grains

· Manganese

o Important in formation of bones and some enzymes

o Nuts, beans, legumes, tea, whole grains

· Chromium

o Helps control blood sugar levels by aiding insulin action, metabolism of carbohydrates

o Meat, poultry, fish, some cereals, oysters, yeast, potatoes

· Molybdenum

o Key in production of some enzymes

o Legumes, grains, nuts

· Chloride

o Balances body fluids, essential for the digestion of gastric juices

o Table and sea salt, vegetables, seaweed, rye, tomatoes, lettuce, celery, olives

· Potassium

o Maintain normal fluid balance, control blood pressure by regulating heart contractions, decrease risk of kidney stones

o Sweet potato, banana, yogurt, yellow fin, tuna, soybeans, cantaloupe, dried fruits, some meats

   DON'T FORGET YOUR OMEGA 3s!!

   DHA and EPA

o Reduce inflammation, prevent blood clots, lower amounts of fats in blood stream

o Flax seeds, walnuts, sardines, salmon, soybeans, halibut, scallops, shrimp, tofu, tuna