Jewish American Heritage Month

Posted By admin on March 2, 2020

Photo illustration / Shutterstock.com

By Kelcie Grega (contact)

Sunday, March 1, 2020 | 2 a.m.

If you grew up in the 90sor have kids who didyou surely remember the Got milk? campaign. Posters featuring celebritiesfrom Britney Spears to Kermit the Frogplastered school hallways and lunchrooms, reminding those who walked by how milk helps growing bones stay healthy and strong. Two decades after those two words entered our consciousness, it might be time to rethink what kind of milkif anywe should be drinking.

Some studies dispute the necessity of milk for adults. Some people cant tolerate it at all, but most who have a bad reaction to milk arent allergic to it, says Dr. Evelyn Montalvo Stanton, a pediatrician at the UNLV School of Medicine. They just have difficulty digesting lactose, a sugar found in dairy products. And lactose intolerance can increase with age, with only 40% of the population able to digest lactose into adulthood.

Some ethnicities are more lactose intolerant than others. Those of African, Asian and Ashkenazi Jewish descent, for example, have a higher lactose intolerance ratebetween 75% and 90%than those of northern European descent (18% to 26%).

Other types of milk arent hard to find, but the nutritional differences are vast. Plant-based soy milk, for example, is a good alternative for those with a dairy allergy or lactose intolerance, but doesnt provide as much protein or riboflavin, aka vitamin B2.

There are environmental concerns to take into consideration, too. Almond milk, which has seen a massive spike in consumption over the past five years for being a low-calorie, vegan alternative, is easy to find in grocery stores and coffee shops, but some argue it negatively impacts the ecosystem, particularly for bees. The Guardian recently reported that 50 billion beesmore than seven times the worlds human populationwere wiped out in a few months during winter 2018-19, partially attributable to Americas reliance on industrial agriculture methods, especially those used by the almond industry.

In other words, theres a lot to weigh when it comes to choosing the right kind of milk. Heres a guide to help you decide

Cows milk

Its the most common and familiar variety, and it provides vitamins and minerals like vitamin D, calcium and potassium. Regular milk can be high in saturated fats, however, so most health officials recommend drinking a nonfat version.

Additionally, the protein in cows milk is a common allergen, so some doctors prefer lactose-free milkcows milk with added enzymes that break down lactose into more digestible sugars. Also worth noting: One glass of cows milk can have at around three times the environmental cost of a glass of nondairy milk, according to a 2018 Oxford study.

Almond milk

Unsweetened almond milk is a popular vegan alternative for its silky, nutty taste, and reduced calories and carbs per serving. Its rich in antioxidant vitamin E but low in protein. Some brands are fortified with added vitamins like A and D, but that varies from brand to brand.

In addition to its potential impact on bees, almond milk has other environmental effects. For example, it requires a lot of water to producemore than one gallon of water per almond, The Guardian reported.

Hemp milk

Hemp milk is made from ground, soaked hemp seeds and is high in healthy omega-3 and omega-6 unsaturated fats. Hemp seeds are also one of the best sources of plant-based proteins and contain more calcium than dairy milk, according to U.S. News and World Report.

Like almond milk, hemp milk has a nutty flavor with a creamy consistency, somewhat thicker than skim milk and other milk alternatives. Hemp milk is typically low in carbs, and its best to look for unsweetened brands.

Oh, and for those wondering, no, you wont get high on hemp milk, which contains only trace amounts of THC, the compound in marijuana that produces psychoactive effects.

Coconut milk

Coconut milk is a popular alternative for its taste and creamy consistency, but its high in saturated fats compared with dairy and soy milk. Some brands are fortified with protein and essential vitamins and minerals to increase the nutritional value. Its also a safe, dairy-free alternative for those with nut or tree allergies, and some argue drinking coconut milk can boost good cholesterol levels.

Soy milk

Soy comes closest to dairy milk nutritionally, since soybeans are a good source of protein, according to a 2017 study published in the Journal of Food Science and Technology. Soy milk also contains cancer-fighting agents like isoflavones, and uses less water and land while producing fewer carbon emissions than cows milk, making it a more environmentally conscious choice.

It has limitations, however, particularly for those with soy allergies. Soy milk contains compounds known by some as antinutrients, believed by some to have detrimental effects on digestion.

Oat milk

Oat milk can be a strong alternative for those looking for something higher in fiber, and also a great option for those with soy and nut allergies. Commercial oat milk brands are generally fortified with vitamins A, D, B2 and B12, along with minerals like calcium.

The production of oat milk has a less-adverse environmental impact than almond or soy milk. But oat milk is generally higher in calories and carbs, and contains less protein than soy or dairy milk.

This story appeared in Las VegasWeekly.

See more here:

Got milk alternatives? Your guide to the nutritional value and environmental impact of various versions - Las Vegas Sun

Category: Ashkenazi
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