There is so much hype around non-dairy milks from nuts, seeds, grains etc. and although they don’t come with the same baggage as dairy milk (we don’t need to worry about added hormones) there are ingredients we need to keep an eye out for. Like any other product, many non-dairy milks contain additives like xanthan gum and carrageenan, both of which can alter the gut flora and create leaky gut. Not only do then contain these preservative and thickening agents, but most (even organic versions) contain some form of sugar and other additives. Barley malt for example, is a sweetener used in some nut milks, and contains gluten -- WHAT?? Something that has no need to be in a milk! This is why when it comes to non-dairy alternatives you need to look for the cleanest version possible which should only contain the least amount of ingredients, ideally just the nut/seed/grain itself and water!
Even the nutritional value of the milk varies so much when it comes to commercial vs. homemade or clean versions. Researchers estimate almonds constitute only about two percent of many commercial almond milks. Instead, you’ll find water, added nutrients, and thickening agents among the ingredients in many commercial almond milks. According to the (USDA), commercial milks like Almond Breeze only contains 1g of protein and 2,5g of fat, whereas natural brands like Malk and Elmhurst contain 5g of protein and 11g of fat. What a huge difference!
So once we find the clean version of nut milks -- how do we know which one is the best for us? Let’s take a look!
Almond:
Almonds themselves has so many health benefits and although some nutrients get depleted when turned into the milk form like fiber, other nutrients like alpha-tocopherol (a strong antioxidant) found in Vitamin E remains high in its nuts milk form. Studies also show that almond milk is also naturally a good source of prebiotics (the nutrients that feed your healthy gut flora).Your in luck -- you have to spend crazy amounts of $$ on this stuff either -- it's so simple to make you own by just blending almonds with water and filtering with a nut milk bag. Or now Trader Joe's has it's own clean version!
Cashew:
1 cup of unsweetened cashew milk from Elmhurst contains 10g of fat and 4g of protein. Similar to almond milk, cashew milk is said to contain 50 percent of your day’s vitamin E therefore is full of anti-inflammatory agents and antioxidants. In the same way almonds lose health benefits like fiber when milked so do cashews.
Coconut:
Coconut milk is one of the most impressive non-dairy options when it comes to the amount of vitamins and nutrients. It contains high amounts of calcium, magnesium, zinc, as well as vitamins C and E. Researchers note it's anti-carcinogenic, anti-microbial, anti-bacterial, and anti-viral properties, mostly thanks to its lauric acid which makes up the majority of the saturated fat.
Coconut milk is also full of medium-chain triglycerides, a special type of fat that’s unique to coconuts. MCTs help increase your metabolism and fat-burning mechanisms. Studies show that they help with weight loss because your body uses them more efficiently than it does other fats. You want to make sure to purchase the full fat version however as the light versions remove the MCTs. Since the full fat version can be calorically dense it’s recommend to use smaller amounts or try diluting it with filtered water. NOTE: I have yet to find a clean version of coconut milk in a container form or in the refrigerator section -- they are usually found in cans so make sure you are shopping BPA free. My favorites are Trader Joe's and Native Forest.
Oat:
Although it's easier to find clean versions of this product it is low in macro and micronutrients. In a cup of Oatly you will find 1.25g of fat, 2.5g of protein, and 2g of fiber. That being said oats do have beta glucans, a soluble fiber found in oats are good for the heart. As a part of a varied and balanced diet and a healthy lifestyle, they contribute to maintaining normal cholesterol levels in your blood. One glass of Oatly provides a third (1g) of the daily requirement of beta glucan. If you are looking for a milk with natural added sweetness oat milk is great option.
Brown Rice:
Similar to oat milk you can find brown rice milk that consists of only simple, clean ingredients, the like one by Thrive. It has about 2.5g of fat, 1g of protein, however it has less than 1g of fiber. It’s hard to get all the nutritional benefits without adding fortified minerals and people can have a harder time digesting it as it is a grain. The top health benefits of rice milk include aiding skin health, strengthening the bones, increasing energy metabolism and optimizing digestion.
Hemp:
There are a lot of health benefits to hemp milk especially in regards to protein and essential fatty acids. Hemp milk provides both omega-6 and omega-3 essential fatty acids in a healthy 3:1 ratio, which is the ideal ratio. Hemp milk also contains 10 essential amino acids, making it a good vegetarian source of protein. Other nutrients include magnesium, phytosterols, ascorbic acid, beta-carotene, calcium, fiber, iron, potassium, phosphorus, riboflavin, niacin and thiamin. The problem with hemp milk is I have yet to find a clean version -- if you know of one, please send it my way! The best way to enjoy hemp milk is to make it on your own.
There are other versions of non-dairy milks out there and I'm sure we haven't seen the last of them. When deciding what is best for you -- make sure to not only stick to the simple, clean, ingredients, but listen to your body after you try them to see how you react. Just because one has more health benefits than another, doesn't mean its best for you. This holds true to all foods.
Want to learn more about what to look for when grocery shopping and what brands are best? I offer a pantry detox and grocery store tour (which can be done virtually as well). Feel free to sign up here!
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