This month there has been a lot of fuss and confusion over milk. It was all catapulted after a high profile milk producer decided to change their milk label to state that it naturally contains A2 protein. This was completely misleading as most dairy milks do!
In another corner I’ve been explaining to clients (almost daily) that skim milk does not have added sugar in it. This emerged after some irresponsible social media propaganda stating its’ high sugar content.
Along with the above-mentioned dairy queries, questions over ‘alternative milks’ (in particular almond milk) are more common than ever. All this miscommunication around milk needs some clarification…
There’s no point crying over this milk confusion – but it sure is time I clean it all up with an unbiased review!
FULL CREAM MILK – This milk has been pasteurised to kill off most bacteria and homogenised to stop the fat from rising to the top. Of benefit is that it’s still close to its natural state, but it is very high in saturated fat. Not great for heart health or for those with high cholesterol.
LITE MILK – Lite/low fat milk has half of the cream removed before homogenisation. This dramatically reduces the kilojoules but you still get all of the protein and calcium. You do, however, lose some fat-soluble nutrients in this (and any reduced fat) milk.
SKIM MILK – Skim milk has the lowest kilojoule content but still delivers all of the protein and calcium. It has no added sugar, but given the cream/fat has been skimmed off, the percentage of lactose (a naturally occurring milk sugar) is higher than full cream. Skim milk is perfect for those watching their weight or who have high cholesterol or heart issues.
A2 MILK – The A2 refers to the type of beta-casein present in the milk – this is one of the proteins in milk. Most milk has a combination of both A1 and A2 beta-casein, while A2 milk only has A2 beta-casein. A2 milk can be of benefit for those who have trouble digesting milk or who have IBS.
SOY MILK –Soy is one of the few plants to provide the full array of essential amino acids we need, therefore soy is an excellent source of plant protein. It has the closest non-dairy nutritional profile to dairy milk. When choosing soy milk avoid ones containing refined ‘soy protein isolate’ and choose one made from whole beans, with nothing nasty added and is fortified with calcium.
ALMOND MILK – Almond milk is a good alternative to dairy milk for those who choose not to have dairy, however they are not necessarily a healthier choice. Most almond milks don’t contain many almonds at all – often only about 2% although some have up to 11%. They are also highly processed with added sugar, emulsifiers, gums and salt to create a similar taste and texture to dairy milk.
So – there you go. Make an informed decision about the kind of milk you choose. Choose one that suits your taste preference and your health requirements. Enjoy!
Until next time…
Eat well, be well.
Lisa Donaldson APD
4 Kennedy St Kingston
www.FEEDinc.net
