Staci Shacter, a registered dietitian in South Florida who works with the Carillon Miami Wellness Resort, sounds off on even more non-dairy milks – and what to avoid – as discussed in our April issue.
On rice milk: “The lactose-free milk is good to use in baking. Made from boiled rice, brown rice starch and brown rice syrup, it’s high in sugar and low in protein. Rice, particularly brown rice and rice syrup, are commonly contaminated with arsenic because the rice plant pulls a lot of the arsenic from the ground. I don’t suggest rice milk unless you have allergies to the other options or you are not having it so often.”
On soy milk: “Soy milk is one of the least processed dairy-alternative milks, high in protein and low in saturated fat. I usually do not suggest soy to be a staple in the diet since the research is very mixed. These days, a lot of people avoid it like the plague. I don’t think that is necessary, either, unless you have a food sensitivity to soy – it is in the top eight for most common food allergies, and many people who have issues with dairy also have issues with soy.
I do suggest that, if you have soy, to make sure it is organic since otherwise it is commonly GMO. Fermented forms of soy – like soy sauce, miso, tempeh and natto – are lower in phytoestrogens and easier to digest. Unfortunately, there is no fermented soy milk that I am aware of.”
On additives to avoid in dairy-free foods: “Very common in dairy-free cheese options are modified starches – these are not ideal and are usually made of non-food substances such as wood, and obviously are very processed. Avoid when possible, but not a big deal if you have a little here and there if you are eating a lot more fruits and vegetables than processed foods.”
On the seeming surge in food sensitivities: “Most of our immune system is in our gut (over 70 percent). There are numerous factors weakening our immune systems these days and making us more likely to develop food sensitivities, including diets high in processed foods and low in fruits and vegetables; chronic stress; low physical activity; not spending enough time in the sun; exposure to toxins in our environment and food supply; the overuse of antibiotics and overly sterile environments, etc. This makes us more susceptible to ‘leaky gut’ and a weakened immune system, which paves the way to developing food sensitivities.”