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Nondairy milk is all the rage, which isn’t so surprising since 75% of the world’s population is lactose intolerant. That being said, people who are dairy intolerant are grateful to have so many options available to them. But how does non-dairy milk actually stack up against the nutritional benefits of cow’s milk? Is it actually a healthier option?
13 reasons to avoid cow’s milk
First, let’s address the controversy behind whether dairy products are good for us to begin with. We’ve all been told from a young age that cow’s milk produces strong bones, teeth and a great source of calcium, but recent science is pointing to the fact that consuming dairy may actually be contributing to a number of health conditions and illnesses. (1)
According to Dr. Mark Hyman the majority of adults stop producing lactase sometime between the age of two and five. (2) Which may explain why many adults have a difficult time digesting dairy products. Lactase is an enzyme that the body needs to metabolize lactose. That in itself is the reason many people give up dairy, they simply don’t feel well when it’s consumed.
Below are some other reasons to give up dairy based on research:
Acne-Dairy consumption has been linked to increased acne. (3)
Allergen-Milk is the most self-reported food allergen. (4)
Bone fractures-Bone fractures are actually higher in countries that consume the most dairy and animal protein.(5) According to a study from BMJ, “Michaëlsson and colleagues suggest that milk is harmful because a metabolite of lactose, D-galactose, that can mimic aging through inflammation and oxidative stress in animal models. (6)
Constipation-Children with constant constipation may simply have a milk allergy. (7)
Children’s illnesses-An allergy to cow’s milk “should be considered in children with symptoms such as wheezing, rhinitis, dry cough, vomiting, laryngeal edema, acute asthma with severe respiratory distress, anaphylaxis. Late reactions due to cow’s milk allergy are atopic dermatitis, chronic diarrhea, blood in the stools, iron deficiency anemia, gastroesophageal reflux disease, constipation, chronic vomiting, colic, poor growth”. (8)
Diabetes-Cow’s milk protein may play a role in triggering type 1 diabetes through a process called molecular mimicry. (9)
Ear infections-Chronic ear infections are frequently linked to dairy allergies. (10)
Heiner’s syndrome-This respiratory disease in infants is primarily caused by consuming milk. (11)
Increased cholesterol-Milk fat contains a broad range of fatty acids and some have a negative impact on the cholesterol rich lipoproteins. It is important to note that this is dependent on frequency and quantity of consumption. (12)
Inflammatory– D-galactose in milk is inflammatory and increases sign of aging. Individuals with cow’s milk allergies also rate high on inflammatory scores. (13) Studies have connected full-fat dairy with disrupting our gut microbiome, actually decreasing levels of good gut bacteria which are key in reducing inflammation. (14)
Multiple Sclerosis-Countries that consume higher amounts of dairy, also have higher rates of MS. (15)
Nasal Polyps –An allergy to cow’s milk may be a contributing factor in chronic nasal polyps. (16)
Ovarian & prostate cancer risk-Evidence shows that consuming milk or dairy products may contribute to the risk of prostate and ovarian cancers. (17)
Introducing Almond Milk
Almond milk is a wonderful option for anyone who is dairy or soy intolerant. This milk is high in iron, calcium, zinc, potassium, sodium, phosphorous and magnesium. Almond milk is also rich in vitamin C, B6, E thiamine, riboflavin, folate and niacin. (18) To ensure you’re getting the most nutrient dense version of almond milk, simply make it at home.
Here is a basic recipe:
Ingredients:
- 1 cup of almonds, soaked overnight
- 4 cups of filtered water
- Pinch of cinnamon, sea salt and sweetener (optional)
Instructions:
- Blend together and
- then strain with cheesecloth
- Store in fridge for 3-4 days
The Benefits of Almonds
Aside from being a delicious food, almonds offer an extensive number of benefits. Studies have shown health benefits of nut consumption including reduced incidence of coronary heart disease, gallstones, hypertension, cancer, inflammation, blood pressure and metabolic syndrome. Here are just a few reasons to consider adding this healthy food to your diet. (19)
Cancer fighter-Gamma tocopherol (a type of vitamin E) is a potent antioxidant that can fight oxidative stress and free radical damage which are linked to cancer. Studies link higher vitamin E intake with lower rates of prostate and colon cancer. (19, 20, 21)
Weight loss-Almonds contain monounsaturated fat which help to curb appetite and can prevent over eating. This study shows that people who consume almonds at least twice a week are more likely to remain at their ideal weight, rather than those who rarely or never consume almonds. (23)
Lowered Cholesterol– Almonds have been found to have a consistent LDL lowering effect in healthy individuals, and in individuals with high cholesterol and diabetes. (24)
Diabetes– Almonds are high in healthy fat, protein, fiber and magnesium. Magnesium is also needed for more than 300 bodily functions including controlling blood sugar levels. (25)
Blood pressure– Magnesium deficiency is linked to blood pressure problems. Almonds are high in magnesium and may be able to help reduce blood pressure issues. (26)
Heart Health-Some of the ingredients in almonds such as arginine, calcium, copper, manganese, magnesium, and potassium are important nutrients for heart health.
Nutrient Rich-Almonds are rich in fiber and protein. They also contain vitamin E, riboflavin, niacin, manganese, copper, calcium, iron and phosphorous. (27)
Brain health– Almonds contain L-carnitine and riboflavin two ingredients that positively affect brain activity and actually help prevent with cognitive decline.
Alzheimer’s– Several studies link lower rates of Alzheimer’s disease to high vitamin E consumption., as well as less cognitive decline with age. Thankfully almonds are high in vitamin E. (28, 29)
Immune system– Almonds contribute to the body’s alkalinity and have high levels of vitamin E, a powerful antioxidant that destroys free radicals in the body. Research also shows people whose intake of vitamin E is high are 30-40% less likely to suffer with heart disease. (30)
Gut Health– Almonds and almond skins are rich in fiber and other components that have potential prebiotic properties. This study showed significant increases in the populations of Bifidobacterium spp. and Lactobacillus spp. (31)
Nutrition of almonds
One cup of almonds (roughly equals 23 almonds) contains: (32)
- Fiber: 3.5 grams.
- Protein: 6 grams.
- Fat: 14 grams (9 of which are monounsaturated).
- Vitamin E: 37% of the RDA.
- Manganese: 32% of the RDA.
- Magnesium: 20% of the RDA.
- They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
So What’s Better Nutritionally? Cow’s Milk or Almond Milk
They each have their benefits. Almond milk offers higher amounts of Vitamin E, D and A, as well as offering 20% of calcium daily values, compared to cow milk’s 28 %. Cow milk offers higher levels of protein, fat, carbs and calories. So it’s important to consider your nutritional needs, as well as the healthiest options for you.
While the calcium and protein levels are higher in cow’s milk there are certainly numerous food options for those who are dairy intolerant, or who wish to avoid any potential health risks.
Almond Milk | Whole Milk | |
Calories | 40 | 146 |
Carbs | 2 grams | 12.8 grams |
Protein | 1 gram | 7.9 grams |
Fat | 3 grams | 7.9 grams |
Fiber | 1 gram | 0 |
Vitamin E | 10 milligrams (50 % DV) | 0.1 mg (1% DV) |
Vitamin D | 100 IU vitamin D (25 % DV) | 97.6 IU (24% DV) |
Calcium | 200 milligrams (20 % DV) | 276 mg (28% DV) |
Vitamin A | 500 IU (10 % DV) | 249 IU (5% DV) |
Magnesium | 16 milligrams (4 % DV) | 24.4 mg. (6% DV) |
Phosphorous | 40 milligrams (4 % DV) | 222 mg. (22% DV) |
A Final Note
There are many reasons people give up dairy, for some it is a conscious choice to not consume animal products, for others it is simply a health choice. If you don’t enjoy almonds, there are numerous other options for dairy-free milk including cashew, hemp, coconut, rice, macadamia, oat, pumpkin seed, and soy to name a few.
- Lanou, A. J. (2009, May). Should dairy be recommended as part of a healthy vegetarian diet? Counterpoint. Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/19321571
- Dairy: 6 Reasons You Should Avoid It at all Costs. (2017, January 03). Retrieved November 06, 2017, from http://drhyman.com/blog/2010/06/24/dairy-6-reasons-you-should-avoid-it-at-all-costs-2/
- Kucharska, A., Szmurło, A., & Sińska, B. (2016, April). Significance of diet in treated and untreated acne vulgaris. Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884775
- Rona, R. J., Keil, T., Summers, C., Gislason, D., Zuidmeer, L., Sodergren, E., . . . Madsen, C. (2007, September). The prevalence of food allergy: a meta-analysis. Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/17628647
- Lanou, A. J. (2009, May). Should dairy be recommended as part of a healthy vegetarian diet? Counterpoint. Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/19321571
- Michaëlsson, K., Wolk, A., Langenskiöld, S., Basu, S., Lemming, E. W., Melhus, H., & Byberg, L. (2014, October 28). Milk intake and risk of mortality and fractures in women and men: cohort studies. Retrieved November 06, 2017, from http://www.bmj.com/content/349/bmj.g6015
- Dehghani, S. M., Ahmadpour, B., Haghighat, M., Kashef, S., Imanieh, M. H., & Soleimani, M. (2012, December). The Role of Cow’s Milk Allergy in Pediatric Chronic Constipation: A Randomized Clinical Trial. Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/23429756
- Caffarelli, C., Baldi, F., Bendandi, B., Calzone, L., Marani, M., Pasquinelli, P., & EWGPAG, O. B. (2010). Cow’s milk protein allergy in children: a practical guide. Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2823764
- Muntoni, S., Cocco, P., Aru, G., & Cucca, A. F. (2000, June 01). Sandro Muntoni. Retrieved November 06, 2017, from http://ajcn.nutrition.org/content/71/6/1525.full
- Juntti, H., Tikkanen, S., Kokkonen, J., Alho, O. P., & Niinimäki, A. (n.d.). Cow’s milk allergy is associated with recurrent otitis media during childhood. Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/10728925
- Moissidis, I., Chaidaroon, D., Vichyanond, P., & Bahna, S. L. (2005, September). Milk-induced pulmonary disease in infants (Heiner syndrome). Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/16176405
- Ohlsson, L. (2010). Dairy products and plasma cholesterol levels. Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2926059/
- Bordoni, A., Danesi, F., Dardevet, D., Dupont, D., Fernandez, A. S., Gille, D., . . . Vergères, G. (2017, August 13). Dairy products and inflammation: A review of the clinical evidence. Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/26287637
- Conlon, M. A., & Bird, A. R. (2015, January). The Impact of Diet and Lifestyle on Gut Microbiota and Human Health. Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303825
- Malosse, D., Perron, H., Sasco, A., & Seigneurin, J. M. (n.d.). Correlation between milk and dairy product consumption and multiple sclerosis prevalence: a worldwide study. Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/1291895
- Lill, C., Loader, B., Seemann, R., Zumtobel, M., Brunner, M., Heiduschka, G., & Thurnher, D. (n.d.). Milk allergy is frequent in patients with chronic sinusitis and nasal polyposis. Retrieved November 06, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/22185729
- Lanou, A. J. (2009, May). Should dairy be recommended as part of a healthy vegetarian diet? Counterpoint. Retrieved November 07, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/19321571
- Nuts, almonds [Includes USDA commodity food A256, A264] Nutrition Facts & Calories. (n.d.). Retrieved November 07, 2017, from http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2
- Ros, E. (2010, July). Health Benefits of Nut Consumption. Retrieved November 07, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
- Heinonen, O. P., Albanes, D., Virtamo, J., Taylor, P. R., Huttunen, J. K., Hartman, A. M., . . . Edwards, B. K. (1998, March 18). Prostate cancer and supplementation with alpha-tocopherol and beta-carotene: incidence and mortality in a controlled trial. Retrieved November 07, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/9521168
- Bostick, R. M., Potter, J. D., McKenzie, D. R., Sellers, T. A., Kushi, L. H., Steinmetz, K. A., & Folsom, A. R. (1993, September 15). Reduced risk of colon cancer with high intake of vitamin E: the Iowa Women’s Health Study. Retrieved November 07, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/8364919
- McFarland, E. (2016, August 20). What’s Your Daily Fiber Intake? Retrieved November 07, 2017, from http://myhealthmaven.com/whats-daily-fiber-intake/
- Dhillon, J., Tan, S. Y., & Mattes, R. D. (2016, December). Almond Consumption during Energy Restriction Lowers Truncal Fat and Blood Pressure in Compliant Overweight or Obese Adults. Retrieved November 07, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/27807041
- Berryman, C. E., Preston, A. G., Karmally, W., Deckelbaum, R. J., & Kris-Etherton, P. M. (2011, April). Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions. Retrieved November 07, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/21457263
- The Role of Magnesium in Clinical Biochemistry: An Overview. (n.d.). Retrieved November 07, 2017, from http://journals.sagepub.com/doi/abs/10.1177/000456329102800103
- Houston, M. C., & Harper, K. J. (2008, July). Potassium, magnesium, and calcium: their role in both the cause and treatment of hypertension. Retrieved November 07, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/18607145
- (n.d.). Retrieved November 07, 2017, from https://ndb.nal.usda.gov/ndb/foods/show/3635?manu=&fgcd=
- Sano, M., Ernesto, C., Thomas, R. G., Klauber, M. R., Schafer, K., Grundman, M., . . . Thal, L. J. (1997, April 24). A controlled trial of selegiline, alpha-tocopherol, or both as treatment for Alzheimer’s disease. The Alzheimer’s Disease Cooperative Study. Retrieved November 07, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/9110909
- Morris, M. C., Evans, D. A., Bienias, J. L., Tangney, C. C., & Wilson, R. S. (2002, July). Vitamin E and cognitive decline in older persons. Retrieved November 07, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/12117360
- Kris‐Etherton, P. M., Zhao, G., Binkoski, A. E., Coval, S. M., & Etherton, T. D. (2009, April 27). The Effects of Nuts on Coronary Heart Disease Risk. Retrieved November 07, 2017, from http://onlinelibrary.wiley.com/doi/10.1111/j.1753-4887.2001.tb06996.x/abstract
- Liu, Z., Lin, X., Huang, G., Zhang, W., Rao, P., & Ni, L. (2014, April). Prebiotic effects of almonds and almond skins on intestinal microbiota in healthy adult humans. Retrieved November 07, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/24315808
- Nuts, almonds [Includes USDA commodity food A256, A264] Nutrition Facts & Calories. (n.d.). Retrieved November 07, 2017, from http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2
Additional Sources:
- (2011, August 15). What is Lactose Intolerance? Retrieved November 09, 2017, from http://www.pcrm.org/health/diets/vegdiets/what-is-lactose-intolerance
- Almond Milk, Blue Diamond, Unsweetened Nutrition Facts. (n.d.). Retrieved November 14, 2017, from http://nutritiondata.self.com/facts/custom/278488/2
- Milk, Whoile 3.25% Milkfat Nutrition Data (n.d.) Retrieved November 14, 2017, from http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2
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