Milk Does a Body Good … But Which Kind?
Dairy alternatives and plant-based milks have gained ground over the years as common substitutes for traditional cow-derived dairy products, such as milk, cheese, yogurt, and butter. While these products are not necessarily new, they continue to be adapted and reinvented in new ways that meet the needs and preferences of individuals who are lactose intolerant, have dairy allergies, follow a vegan lifestyle, desire a different flavor profile, or simply choose to avoid animal products.
Common dairy alternatives include:
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- Plant-based milk: These are beverages made from plant sources such as soy, almond, oat, rice, coconut, or hemp. They are often fortified with nutrients like calcium and vitamin D to mimic the nutritional profile of cow’s milk.
- Vegan cheese: These are non-dairy alternatives to traditional cheese made from ingredients like soy, nuts (e.g., cashews), or tapioca starch. They can be used for melting, shredding, or slicing like dairy cheese.
- Non-dairy yogurt: Made from plant-based ingredients such as soy, coconut, almond, or cashews, non-dairy yogurts offer a creamy and tangy alternative to dairy-based yogurts.
- Dairy-free butter: Margarine or plant-based spreads made from oils like soybean, canola, coconut, or olive oil can be used as substitutes for butter in cooking, baking, or spreading on bread.
- Non-dairy ice cream: Ice cream alternatives are typically made from plant-based milks, such as almond, coconut, or soy, and come in various flavors and textures similar to traditional dairy ice cream.
When it comes to plant-based milk, nutrition content can differ from traditional cow’s milk in a few ways:
- Nutritional Composition: Cow’s milk is naturally rich in nutrients like calcium, protein, vitamin D, and vitamin B12. Plant-based milk products are typically fortified to mimic the nutritional content of cow’s milk. However, the specific nutrient profile can vary depending on the type of plant-based milk and fortification practices.
- Protein Content: Cow’s milk is a complete protein source, meaning it contains all the essential amino acids required by the body. Plant-based milk/milk products often has lower protein content, but some varieties like soy milk provide a similar protein profile to cow’s milk.
- Fat Content: Cow’s milk contains varying levels of fat, including saturated fat. Plant-based milk/milk products typically have lower levels of saturated fat with the fat content differing depending on the plant source and processing.
- Lactose: Cow’s milk contains lactose, a natural sugar that some people have difficulty digesting due to lactose intolerance. Plant-based milk/milk products are naturally lactose-free, making it a suitable alternative for those with lactose intolerance.
- Allergies and Sensitivities: Cow’s milk is one of the most common food allergens, while plant-based milk is free from dairy allergens. However, certain individuals may have allergies or sensitivities to specific plant-based milk ingredients like nuts or soy.
- Taste and Texture: Both cow and plant-based milk can have different flavors and textures depending on the fat and sugar content. For dairy alternatives, taste can vary depending on the plant source and added flavorings or sweeteners.
Unique products and considerations –
- A2 Milk: A2 milk is a type of cow’s milk that contains only the A2 beta-casein protein, as opposed to conventional cow’s milk, which contains both A1 and A2 beta-casein proteins. It is claimed that A2 milk is easier to digest and may be a suitable option for individuals who experience discomfort or digestive issues when consuming regular milk. A2 milk is produced by cows that naturally produce milk containing only the A2 protein.
- Fairlife Milk: This is a brand of milk that offers a unique approach to dairy production. It is a high-protein, lactose-free milk that undergoes a filtration process to remove some of the milk sugars while retaining a higher concentration of protein and calcium compared to traditional milk. Fairlife milk is made from the milk of cows that are not treated with artificial growth hormones, and it is also rich in vitamins A and D. This milk is marketed as a healthier and more nutritious alternative to regular milk.
At the end of the day, it’s important to note that individual preferences, dietary restrictions, and health considerations can influence the choice between milk alternatives, plant-based milk, and cow’s milk. If you have special needs or considerations, it’s advisable to consult with a healthcare professional or dietitian to determine the most suitable option for you.
MyPlate Oklahoma
MyPlate is the current nutrition guide published by the USDA and the guiding light for nutrition recommendations. Most remember the Food Pyramid. MyPlate was created to depict a place setting that helps better visualize our food groups easier than the previous pyramid.
A place setting with a plate and glass divided into five food groups approximately:
- 30 percent of grains
- 40 percent of vegetables
- 10 percent of fruits
- 20 percent protein
- Dairy, such as a glass of milk or a yogurt cup
This is a helpful visual to fit your diet whether or not it consists of animal proteins or not.
Locally produced MyPlate Oklahoma Foods
- Fruit
- Apricots Blackberries Blueberries (tame and wild) Muskmelons Cherries (sweet and tart) Figs Nectarines Peaches Pears Persimmons Watermelons
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- Vegetables
- Asparagus Beans (snap) Beets Cabbage (head) Carrots Eggplant Mustard Greens Okra Potatoes Pumpkins Radishes Spinach Sweet Corn Turnip Greens Turnips
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- Grains
- Barley Corn for grain (e.g., flour) Oats Rye Wheat
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- Proteins
- Beans (other than lima beans) Beef Bison Catfish Chicken Cowpeas Duck Eggs Elk Emu Goat Goose Lamb Ostrich Partridge Peanuts Peas Pecans Pheasant Pork Quail Rabbit Sesame Seeds Soybeans Sunflower Seeds Tilapia Turkey Venison Walnuts
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- Dairy
- Milk, Milk from sheep and goats
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3 Ways To Boost Your Metabolism
Fit in fiber: High-fiber foods help keep your digestive tract healthy. One type of fiber, called soluble fiber may help lower blood glucose and cholesterol levels. Fiber may also help boost metabolism because the body tries to digest it, which burns calories in the process. High fiber foods include whole grain breads and cereals, fruits and vegetables, and beans.
Eat breakfast: Your body stays in sleep mode all night, so give it a jump-start in the morning with a great breakfast. Choose a bowl of high fiber cereal, some fruit and healthy protein food, such as egg, low fat cottage cheese or some peanut butter. People who eat breakfast are more likely to lose weight then people who don’t.
Include protein: Make sure each of you meals contains protein. It takes more energy for you body to digest protein than carbs. Protein helps maintain our muscle mass. Choose healthy proteins such as skinless chicken or turkey, lean beef, eggs, fish, lower fat cheese and tofu.
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Source: http://walgreensdiabetes.com/mag/WalgQ413/#?page=20
Does Eating Less Meat Equal Less Energy?
Eating less meat means consuming less saturated fat, which may reduce our risk of heart disease and cancer. For some, easting a yogurt instead of pizza for lunch may make some feel like they are running on an empty tank during their zumba class in the evening. Inadequate protein can lead to decreased performance, increased workout fatigue, and more muscle soreness following exercise.You can meet your protein needs with healthy foods such as poultry, fish, eggs, legumes, nuts, nut
butters, and seeds as well as low-fat dairy products, including cottage cheese, milk, and yogurt.
Eliminating meat completely can be a challenge. Plant-based proteins can provide the essential amino acids your body needs to repair and build muscle. Some examples are, tofu, tempe, seitan, soy crumbles, soy burgers, soybeans (frozen edamame, canned soy beans, and dried soy nuts), legumes, soy yogurt, soy cheese, nuts, and nut butters. Snacks to eat after a workout may include protein rich pick-me-ups like whey protein shakes spiked with fruit juice, trail mix, hummus and crackers with raw veggies, soy yogurt with fresh fruit, smoothies made with soy milk, and silken tofu with diced fruit.
If you are unsure about how many grams of protein you should be consuming a day, your dietitian can help you determine the right goal for you.
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Source: http://www.todaysdietitian.com/healthandnutrition/nutrition/
Long-Term Effects of Protein Shakes
Protein drinks are being advertised as a way to boost fitness, and that marketing targets everyone from body builders to teenagers. According to a new study, over-consuming some of those products could be dangerous, and may cause health problems over time. The investigation found some contain things like arsenic, cadmium, and lead. Experts say too much protein can lead to:
- Dehydration
- Digestive problems
- Increase your risk for osteoporosis
- For some people, cause kidney problems.
Consumer Reports says three products were of particular concern. Consuming three servings a day could result in exposure to arsenic, cadmium or lead that exceed proposed limits for contaminants:
• Eas Myoplex (Arsenic, Cadmium)
• Muscle Milk-Chocolate (Cadmium, Lead)
• Muscle Milk-Vanilla Creme (Lead)
Urvashi Rangan, Consumer Reports, said, “What we’re concerned about here is the chronic low level exposure of a heavy metal. And what people should know, is that heavy metals, once they come into our bodies, once they’re metabolized, they tend to stay there for a long period of time.”
There other ways to get protein at a cheaper price, such as:
• Half a chicken breast (27 grams of protein, 62 cents per serving)
• Three glasses of milk (23 grams of protein, 60 cents per serving)
• Three scrambled eggs (20 grams of protein, 46 cents per serving)
Posted by: SSG
Source: http://www.cbsnews.com/2100-500202_162-6537686.html
Food Facts! Chia Seeds
When you hear “chia” your first thought may be of the green fur or hair of Chia Pets, collectible clay figurines. But did you know that chia seeds can also be a healthful addition to your diet? Chia seeds come from the desert plant Salvia hispanica, a member of the mint family. The seed is often sold under its common name “chia”, as well as several trademarked names. Chia seeds were a staple in the ancient Aztec diet and it’s origin is thought to be from Central America.
Chia seeds have recently gained attention in the United States as an excellent source of omega-3 fatty acid. They are also an excellent source of fiber at 10 grams per ounce (about 2 tablespoons), and contain protein and minerals including as iron, calcium, magnesium and zinc. All of these minerals are essential for metabolic functions in our body. Some athletes find that chia seeds are excellent performance food due to their nutrient density, so you could them as pre-workout fuel. (*Be mindful that 10g of fiber will require adequate hydration and may cause digestive trouble. Ease into it!)
Emerging research suggests that including chia seeds as part of a healthy diet may help improve cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure. However, there are not many published studies on the health benefits of consuming chia seeds and much of the available information is based on animal studies or human studies with a small number of research participants.
How to Eat Chia Seeds
Chia seeds can be eaten raw or prepared in a number of dishes. Sprinkle ground or whole chia seeds on cereal, rice, yogurt or vegetables. Chia seeds are very absorbent and develop a gelatinous texture when soaked in water making it easy to mix them into cooked cereal or other dishes. There are chia seed drinks that are quite thick, somewhat chewy and fizzy. They come in different flavors, so you can probably find one you like! A brand I have tried is ‘Synergy’ and I think it is quite good. I am not particularly keen on the texture, with the gelatinous, chewy nature of the drink. The seeds are not the only important part of the chia plant; the sprouts are also edible. Try adding them to salads, sandwiches and other dishes.
This would be the perfect example of a ‘good’ energy drink, not loaded with copious amounts of caffeine but nutrients to boost your metabolism and energy.
Have you tried chia seeds? What do you think? sls
Source: http://www.eatright.org/Public/content.aspx?id=6442472548
Breakfast Cookies – Healthy and High Protein
Want a quick morning boost or snack before a sporting event and tired of all the commercial cereal bars?
Try these healthy breakfast cookies containing oatmeal, nuts, seeds, and dried fruit. These cookies are a good source of fiber and protein and I have found these cookies to be very filling. They have a hint of sweetness with a great combination of flavors and textures.
Healthy-Hearty Breakfast Cookies
Yield: Approximately 20 cookies
- 1/2 c. butter
- 1 egg
- 3 Tlb. unsweetened applesauce
- 1/4 c. greek yogurt
- 1/2 tsp. vanilla
- 2 Tlb. nut butter (I used almond butter)
- 1 tsp. baking soda
- 1 tsp. cinnamon
- 2 Tlb. cocoa powder
- 1/4 c. almond flour or wheat. flour
- 2 scoops protein powder-(I used whey vanilla protein) Chocolate might be good, if you are a big fan of chocolate.
- 1 3/4 c. quick oats
- 1/4c. sunflower seeds
- 1/4c. chopped pecans
- 1/4c. chopped walnuts
- 1/4c. chopped crasins
- 1/4c. chopped tropical dried fruit
- 1 Tlb. honey
Preparations:- Preheat oven to 350 deg. Spray cookie sheet with non-stick spray.
- Cream butter.
- Add in the rest of the liquid ingredients (including yogurt and nut butter) and beat until well combined.
- Add in dry ingredients ( except oats, dried fruit, nuts) and mix until combined.
- Mix in oats, followed by any additional add-ins.
- Spoon onto cookie sheet and bake 10-12 minutes until cookie starts to brown and is firm to touch
Serving Size: ~ 2 cookies
Calories: 266
Fat gm: 16
Carbohydrate gm: 22
Protein gm: 8
This is a wonderful alternative to commercial cereal and protein bars. I took these cookies for snacks at Sunday school and everyone really enjoyed them. Try two cookies with 8 oz. skim or 1% milk for a very healthy, quick and convenient breakfast. cb