Women's Health South Africa|July 2020
So many questions crop up in the milk aisle: is dairy cancelled now? Does almond milk taste watery? Do you go for oat or soya? What the hell is “mylk” anyway? Turns out, it’s just another name for plant-based milk. But not all mylks are created equal. “As they’re mostly made up of water, many plant-based milks have little nutritional value,” says dietician Skye Swaney. “Compared to cow’s milk, they can contain a lot less of every other nutrient apart from fibre.” So, to help you max your nutrition, we’ve put together an expert-backed alternative-milk guide. Pour over this, people.
If cow’s milk gives you tummy pains or wind, losing the lactose can be smart. “Lactose-free milks are simply regular cow’s milk with the addition of lactase, an enzyme that breaks down the sugars [lactose] in milk that some people can’t tolerate,” says Swaney. It has the same – or occasionally a slightly sweeter – taste than regular milk and you can sub it into any recipe that needs milk because it has the same texture and nutrients. Side note: you can also get lactose-free yoghurt, cheese and cottage cheese.
Try it: Woolworths Ayrshire Full Cream Lactose-Free Milk (R24 per litre)
Coconut milk is made from filtered water and coconut cream. It’s #vegan, #paleo and #dairyfree, but look beyond the logos and read the ingredients list. Dietician Robbie Clark recommends choosing one that’s unsweetened and has minimal preservatives, stabilisers and additives. “Coconut milk does contain more fat than other milk alternatives, but [it includes] medium-chain triglycerides (MCT), a type of saturated fat that may benefit weight loss, satiety, body composition and metabolism,” he says.
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