Got Nut Milk?

Milk alternatives are popping up in grocery stores everywhere.  The most popular ones are either grain or plant based.  They are super if you have a milk allergy/intolerance or just want to avoid cow's milk. Some of the most popular:

Almond milk:  naturally high in calcium along with great taste

Hemp milk:  contains high quality protein and ALA (omega-3 fatty acid) but the taste might scare people away (it's a bit gritty and "earthy" tasting)

Coconut milk:  rich in lauric acid, which helps improve HDL (good) cholesterol

Rice milk:  most allergy-friendly choice

Soy milk:  offers similar protein content as cow's milk along with potassium; choose organic to avoid GMO soybeans


If you take a close look at the ingredient label on these products, you will see there are some additives that might be questionable.  Additives are sometimes used for thickening and stabilizing beverages. What should you look for?

Carrageenan:  This is the number one bad guy found in non-dairy milk, ice cream, yogurt, and many more products.  Although it is derived from a natural source, red seaweed, it may trigger an immune response in the body and cause inflammation. Research shows it is linked to inflammation in the gut, lesions and malignant tumors.  If you are consuming this additive daily, it can be especially harmful.  

Due to overwhelming pressure from consumers and advocacy groups, Whitewave Foods, who owns Horizon and Silk, recently announced they would be removing carrageenan from products in 2015.  

Guar gum:  This additive comes from the guar bean grown in India and Pakistan.  Animal studies have shown no harmful effects from the use of guar gum, but it may aggravate an existing gastrointestinal problem.

Locust bean gum:  This additive comes from the seeds of the carob tree. Animal studies done on locust bean gum show similar results to guar gum.  It appears to be safe, but should be used with caution in those with existing gastrointestinal problems.


Another drawback to milk alternatives is the sugar content.  For a reference, one cup of cow's milk has 12 g of natural sugar.  Compare that with one cup of chocolate flavored almond milk which has approximately 22-23 g of sugar. Chocolate flavored rice milk has even more with approximately 34 g of sugar.  That is equivalent to 8 teaspoons of sugar! The best option is an unsweetened version that has 0-2 g of sugar per serving.


How to enjoy a "cleaner" milk alternative
Make your own!  It's easy and less expensive than commercial brands.  And the best part is you won't have to worry about checking ingredient labels for additives or sugar content.

How to make coconut milk

• 4 cups filtered water
• 2 cups shredded coconut
• 1 tsp. vanilla (optional)
• 6 drops stevia (optional)

Place shredded coconut in water and let it soak for 1-2 hours.  Do not discard the water.  Combine coconut, water, and vanilla/stevia (if using) in a blender. Use the highest setting for 1 minute.  Strain through a piece of cheesecloth. Discard solids.  Enjoy milk immediately or it can be refrigerated for 3-4 days. The fat in the milk will separate when stored in the refrigerator.  Just shake or stir before using.

Nutritional Information (serving size is 8 oz.)
Calories: 80
Total fat: 5 g
Sodium: 15 mg
Carbohydrate: 7 g
Fiber: 1 g
Sugar: 6 g
Protein: 1 g

How to make almond milk

• 1 cup raw almonds
• 4 cups filtered water
• 1 tsp. vanilla
• 2 T. agave nectar

Cover almonds with water and soak them for at least 4 hours or overnight. Strain water from almonds and place them in a blender.  Add 1 1/2 cups filtered water and blend 1-2 minutes or until a smooth puree forms.  Add vanilla, agave nectar, and remaining 2 1/2 cups water.  Blend another 2-3 minutes.  Strain milk through several pieces of cheesecloth to remove solids.  Discard solids. Enjoy your milk immediately or refrigerate for 3-4 days.

Nutritional Information (serving size is 8 oz.)
Calories: 60
Total fat: 2.5 g
Sodium: 150 mg
Carbohydrate: 8 g
Fiber: 1 g
Sugar: 7 g
Protein: 1 g