Milk may do a body good – but it’s not good for everybody. These days, many are turning to non-dairy options, like nut milks.
“The main reason people switch is because they’ve heard milk is bad for you,” says Staci Shacter, a registered dietitian in South Florida who works with the Carillon Miami Wellness Resort. “Really, it depends on the person and how their system reacts to it.”
Even if you aren’t lactose intolerant, when you can’t digest lactose, it’s common to be sensitive to dairy.
“Most people think that lactose is the only potential allergen in dairy, and that’s wrong,” she says. “People can have an immune reaction to any component of dairy, like whey or casein.”
That can lead to digestive issues, skin problems, asthma and brain fog.
With so many non-dairy alternatives available today, it can be difficult to choose one. Shacter recommends unsweetened varieties to lessen sugar intake. Also, try to avoid those containing potentially problematic ingredients like carrageenan (a thickener), yeast extract (a flavor additive) and gums (thickeners).
Here, Shacter breaks down the difference between non-dairy milks and discusses their benefits.
Almond: Almond milk is popular because it’s low in calories and high in manganese, selenium, magnesium, zinc and phosphorus. Plus, it helps improve digestion.
Cashew: Cashew milk boasts antioxidants, copper and magnesium. “A lot of people love its taste,” Shacter says. She uses it as a smoothie base to add creaminess with fewer carbs.
Oat: Naturally sweet and mild in flavor, oat milk is rich in fiber and has been shown to help lower cholesterol.
Hemp: This creamy, nutty-tasting milk boasts protein and heart-healthy omega-3 fatty acids. It has also been shown to support your skin’s immune response to inflammation and aging.
Coconut: Made from grated coconut, this naturally sweet milk offers healthy triglycerides and potassium. “Use it in combination with other healthy plant fats, such as avocados and nuts,” Shacter says.
Mac Attack
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