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Milk and the Options

We’re spoilt for choice with the range of milks in the supermarket – from a variety of fat levels in cow’s milk to non-dairy fluids.  Let’s have a closer look…

Firstly let’s check the ingredient list:

Fluid Ingredients
Dark blue  milk 100% milk
Rice milk Water, brown rice (min 13%), sunflower oil, calcium phosphate, salt
Oat milk Water, oats (min 10%), sunflower oil, oat flour, gum Arabic, calcium carbonate, calcium phosphate, food acid (340), natural flavour, salt
Soy milk Water, soybeans (min14%), sugar, sunflower oil, calcium phosphate, natural flavour, salt
Almond milk Water, sugar, almonds (2.5%),  calcium, emulsifier, natural flavour, salt, mineral salt, vegetable gum, ascorbic acid, Vitamins B12, B2, B1
Coconut milk Water, coconut cream (min 8%), chicory root fibre, calcium phosphate, emulsifier(471), vegetable gums (407,418), natural flavour, salt

And the nutritional profile, per 100mls:

KJ kcals Protein (g) Fat (g) Carb (g) Calcium (mg)
Dark Blue milk 263 64 3.2 3.4 4.8 117
Rice milk 213 51 0.3 1.2 9.5 120
Oat milk 201 48 0.6 2.1 6.2 120
Soy milk 221 53 3.0 3.0 3.4 120
Almond milk 123 29 0.6 1.4 3.6 120
Coconut milk 103 25 0.2 2.2 0.8 120

The increasing range of fluid options to milk are a welcome and helpful option for many, particularly those with a non-dairy and/or lactose free requirement.

I often describe dairy milk as nourishment in a fluid. It has a carbohydrate base, and you can choose a level of fat to suit your health requirements and taste preferences. However it is the protein content that sets it apart from many other fluids. The protein content of milk is snack size – just enough to improve appetite control for a couple of hours. If you felt hungry between meals such as between breakfast and lunch, you may find that a milky drink mid-morning, such as a trim latte, is all you would need to take you through to lunchtime. It would be good to check the protein level of the “milk” you choose.

Milk is also an excellent source of calcium in your diet. Calcium from dairy products is a well absorbed calcium. The alternative milk fluids to dairy are fortified with calcium, however it is not known how well this calcium is absorbed.

More recently there are studies to show there is a factor in dairy products that allows your body to excrete more fat and this results in increased weight loss.

So compare the list of ingredients and the nutritional profile and make an informed choice to suit your needs.

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