The Nut Milk/Milk breakdown- Which Is The Best Option?
Oat Milk, almond milk, macadamia nut milk, cashew milk, pistachio milk…cows milk! The list goes on and on. All so creamy and delicious, who doesn’t love these nut milk alternatives?
Recently, in the past few years, there has been a huge switch from regular cow’s milk to copious amounts of nut milk alternatives. This having to do with the idea that it is healthier and better for you all around. It can get confusing as to which milk is really the best for you and what may be hiding inside. That being said, there are pros and cons to each one, and I am here to break it down for you!
Nut Milk
Since nut milk is a processed beverage, you may wonder whether it’s a nutritious and safe option. Most people opt for buying pre-made nut milks, although they are fairly easily made at home. When making nut milk, the nut is soaked, and then blended with water, and strained to remove pulp. This usually leaves a smooth liquid remaining. In most commercial store-bought nut alternatives, there are thickeners, preservatives, and flavoring added to improve its overall flavor, texture, and shelf life.
Nut milk alternatives are a good source of protein, vitamins, and minerals, although they do not contain as much protein as typical cow’s milk. Here at TCR, we opt for nut milks daily, but make sure we are looking at the ingredients and getting only the best quality. This can definitely be hard and frustrating when getting coffee on the go and can be frustrating knowing that you are ingesting so many added fillers and junk.
We are big fans of making our own nut milk, but we understand this can be time-consuming, and more expensive for some people. We are going to break down our favorite alternatives, the pros and the cons, and show you what to look for!
Sweetened vs Unsweetened- It’s best to go with the unsweetened option as the added sugar and synthetic sweeteners, are often more addicting. If you like your nut milk on the sweeter side you can always add organic honey, or Stevia after.
Carrageenans– Another commonly used ingredient, and while it is derived from red seaweed, it has been linked to digestive issues and inflammation in the gastrointestinal tract.
Emulsifiers and Gums- These are used as a thickening agent, to give it that creamy consistency. Which is generally safe to consume, and less in large quantities. Which can also contribute to extreme digestive problems.
Natural Flavor– Is practically the exact same thing as Artificial Flavor, but it’s derived from substances found in nature (plants, animals, etc). These compounds can come from substances that are nowhere close to the actual thing, and some of which may be GMOs. Common additives in flavors include sodium benzoate, glycerin, potassium sorbate, and propylene glycol (none are required to be labeled by the FDA). Natural flavors are a complete mystery ingredient and completely unnecessary
When picking a nut milk:
Certified organic versions- You want to avoid crops treated with synthetic pesticides.
Don’t assume that all organic milks are healthy. So many dairy-free milks and nut milks are filled with unnecessary ingredients. So, always check the label. Choose brands without added sugar, natural flavors, or carrageenan. Also try to find brands that don’t include thickeners like gellan gum, if possible!
We like to stick with organic coconut milk, either from the can or in a carton available. Organic almond milk’s, hemp milk, or oat milk, if organic is an option. We like to stick with the organic coconut milk from the can, because this is usually always available in the canned section of the grocery store when the milks aren’t available.
Here are a few of our favs, with TCR approved ingredients:
Good ol’ Cows Milk
Dairy products are a staple of many diets, but conflicting health claims have left us confused about how beneficial they really are. Who should be trusted for reputable information about dairy – the government? the food industry? our local farmer?
Many thrive with high-quality dairy as an integral part of their diet, and it can yield many health benefits. However, others simply don’t digest dairy well and do better by eliminating it from their diet completely. Dairy may also be problematic if the quality is compromised or if it’s consumed in excessive quantities. Like most foods, moderation is key. Cow’s milk contains more protein and a wider range of vitamins and minerals than nut alternatives but it is higher in fat content.
If dairy is something that works well with your body, we are all for bio-individuality and doing what works for you! Just make sure you are consuming the highest quality possible, organic, grass-fed, A2 over A1, unpasteurized, whole milk, no antibiotics, or raw options. This can be annoying we know, but when it comes to ingesting something, we never were really supposed to in the first place, it’s important to be picky! For some, dairy is a complete no-no and can cause acne, digestive issues, inflammation, and respiratory problems. And, in that case, it’s better for some to stick to nut milks!
Goats Milk
This is also a great cow milk alternative! Goats milk does contain lactose, but is easier to digest and has tons of benefits. Some people may find goat’s milk an odd thing to drink and good quality, organic goat milk can be extremely hard to find. People with mild lactose intolerance, therefore, may find goat’s milk dairy somewhat less disruptive to digestion than cow’s milk.
Goat milk contains prebiotic, magnesium, helps with iron absorption, is high in protein, anti-aging, and hydrating. The disadvantage of goat milk is that it can have a strong smell, and an acquired taste. Depending on whether you are drinking it for the health benefits or flavor, it’s up to you!
Soy Milk and Rice Milk
Soy can cause hormonal disruptions because it has estrogen-mimicking properties. Soy also has an abundance of phytic acid that leaches calcium and other vital minerals from your body. And, if soy milk is not organic it is almost surely made from GMO soybeans. GMO soybeans have been shown to be contaminated with Roundup herbicide, which might end up in your glass of soy milk.
Rice Milk on the other hand is also full of carcinogens and there have been traces of arsenic found in rice milk. Unless it states that it has been tested for arsenic, we would stay away. Rice milk also has a higher sugar content them most alternatives.
These are not TCR-approved.
Homemade Nut Milk by the TCR
1 cup rolled oats
4 cups ice-cold water
2 pitted dates
1 teaspoon vanilla extract
pinch of salt
Add oats, water, and any additional sweeteners to a high-powered blender. Blend for 20-30 seconds. Make sure to not over-blend.
Strain the oat milk mixture by pouring it through a nut milk bag or thin towel over a large mixing bowl or pitcher. If you’d like, you can double strain the mixture to make sure all the sediment is removed.
