We asked exercise and nutrition expert, Dr. Brian Roy, Professor of Kinesiology at Brock University, to fill us in on the best beverage for post-exercise recovery.  

What are the benefits of drinking milk post-exercise compared to sports electrolyte drinks?  

 Dr. Roy: “Milk is a good choice following exercise for athletes who are not lactose intolerant and do not have a dairy allergy.”  

 “The main reasons why milk is beneficial following exercise is that: milk is a very good source of carbohydrates. The carbohydrate content of milk is similar to sports drinks.  For example, a 250mL (one cup) serving of 1% partially skimmed milk contains 12g of carbohydrates, while the same size serving of 2% partially skimmed chocolate milk contains 27g of carbohydrate, and a similar size serving of a traditional sports drink (carbohydrates and electrolytes) contains approximately 15g of carbohydrates. The carbohydrate source in white milk is lactose, which is digested into the sugars glucose and galactose. These sugars help to replenish carbohydrate stores within the body. Chocolate milk has an even greater amount of carbohydrate in it and is an even better choice in situations where athletes have expended very large amounts of energy. Chocolate milk has the lactose found in milk, but also has significant amounts of added sucrose, which is digested into the sugars glucose and fructose, which also help to replenish the body’s carbohydrate stores.” 

What’s the “udder” option to a sports drink?
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 Is protein a factor? 

 Dr. Roy: “Milk is also a very good source of protein. Consuming protein following exercise is important to optimize your body’s response to the exercise. The protein helps your body repair and adapt the muscles that were used during the exercise. A 250mL serving of milk and chocolate milk contain approximately 9g of protein. Most traditional sports drinks do not contain protein, but there are some that do, and interestingly many that do have added protein that is isolated from milk.  

 “There are two main types of protein found in milk, casein and whey. Casein tends to be digested more slowly, while whey tends to be digested more rapidly. Both of these types of protein are eventually broken down into amino acids, which are then absorbed into the blood and delivered throughout the body allowing muscles to recover and adapt.  These proteins found in milk are also rich in a specific type of amino acids that help to turn on the repair processes in muscles. Not all dietary proteins are rich in these types of amino acids, but milk is. 

 Besides carbs and protein, what does milk provide? 

 Dr. Roy: “All types of milk are also very rich in electrolytes, which are lost through sweating during exercise. Traditional sports drinks normally contain two main electrolytes, sodium and potassium, which help with rehydration and replenishment of fuel stores. Traditional sports drinks normally contain approximately 115mg of sodium and 31mg of potassium in a serving. A similar serving of milk contains approximately 130mg of sodium and 410mg of potassium. Milk has been shown to lead to greater rehydration after exercise than water alone and more traditional sports drinks. 

 “Another advantage of milk is that in Canada and the United States it is fortified with Vitamin D (100 IU/250 mL).  Vitamin D is important in helping calcium absorption and bone growth. Research has also shown that in some countries similar to Canada, climate wise, many athletes have chronically low levels of vitamin D. There have been some suggestions that vitamin D levels could impact performance, strength, and muscle mass, but more research is needed in this area. 

 “Finally, likely one of the greatest advantages of milk as compared to traditional sports drinks is that milk is considered a whole food due to its rich content of protein, fat, carbohydrates, vitamins and various minerals essential for maintaining good health. Milk contains 16 nutrients that are essential for the maintenance of good health, while traditional sports drinks only contain carbohydrates and electrolytes. So not only are you getting what you need to recover from exercise, you are also getting the added value of other nutrients that your body needs to maintain good health.” 

 What’s the deal – white or chocolate milk?  

 Dr. Roy: “The main difference between white milk and chocolate milk is that chocolate milk has added sucrose and some cocoa for flavouring. This leads to chocolate milk having a greater amount of carbohydrate and energy per serving. Both types of milk still contain 16 essential nutrients. The amount of sugar in chocolate milk is similar to what is found in a cup of unsweetened apple juice. What type of milk is best? It depends on your nutritional goals and the intensity and duration of the workout you have completed. I personally usually only recommend chocolate milk for athletes who are involved with intense training cycles and are involved with multiple workouts per day.     

 What about just good old-fashioned water?  

 Dr. Roy: “If a person has a regular healthy diet, water is a great choice after a workout.  However, if the person is training hard (more than for recreation and general health) and is doing many workouts in a given week, water might not be enough, and milk might be a better choice. Again, it all depends on what their nutritional and exercise goals are.”   

 Will drinking milk benefit me after every type of exercise?   

 Dr. Roy: “Research has shown that milk is beneficial after both resistance exercise, such as lifting weights, and after endurance exercise, such as running or biking longer distances. Both types of exercise are challenging, and recovery from these different forms of exercise is enhanced with proper nutrition following the exercise.” 

 How much and how soon after exercising should I drink milk to ensure I reap all the benefits? 

 Dr. Roy: “Generally, we like to see athletes consume their milk within an hour after exercise, especially if they are involved in a heavy training schedule that involves multiple workouts per day. How much milk and the type of milk will depend on the nutritional needs and exercise goals of the athletes.” 

 After recovering from an intense workout or rehydrating after a sporting event, there are more drinks to reach for than just the traditional sports drinks. Choosing milk as your post-workout recovery drink can provide the same benefits and essential nutrients compared to other sports drinks. 

The post Should You Drink Milk After a Workout? appeared first on Best Food Facts.

We wanted to dig a little deeper to find out how hormones work and why some hormones in food could affect humans while others could not. We have developed a three-part series about hormones naturally found in plants and animals and those used as supplements in animal production and whether or not there are any health concerns.

We reached out to Dr. Troy Ott, a professor of reproductive physiology, and Dr. Tara Felix, a beef extension specialist, both at Pennsylvania State University, to explain the basics of hormones.

What is a hormone?

Dr. Ott and Dr. Felix: “Hormones are small chemicals that are produced by and circulate throughout the bodies of all living things.”

What is a hormone’s function in the body?

Dr. Ott and Dr. Felix: “Hormones give instructions to cells and tissues on how to adjust what they are doing to help grow, reproduce and thrive. You may remember your first recognition of the effects of hormones when you went through puberty-that was a blast, wasn’t it! Without hormones, life as we know it could not exist.”

How do hormones work?

Dr. Ott and Dr. Felix: “Specific hormones have specific jobs. For example, when a female has a baby the hormone prolactin is produced that circulates through her blood to the mammary gland and instructs the cells to produce milk. That hormone does not cause other cells in the body to produce milk, just the mammary gland. This specificity is what is so great about hormones. Hormones deliver instructions to specific tissues by binding to receptors which acts like a lock (receptor) and key (hormone) mechanism. Just like your key will not open someone else’s lock, most hormones will only work in the animal that produced them and in the specific tissues that have the receptor. For example, the growth hormone protein produced by cattle (a key) will not fit in the growth hormone receptor (the lock) in humans- so it would have no effect.”

If hormones are in all living things, what happens to the hormones in my food once I eat it?

Dr. Ott and Dr. Felix: “Many hormones are rapidly digested when consumed (because they are just proteins), so even if they could open your locks, they are digested in your gut. Some hormones (mainly steroid hormones) are similar enough between species that at the right concentrations, they could affect our locks. Steroid hormones are not proteins and could get across your gut and enter your body. All animal food products, and plant products for that matter, contain small amounts of natural steroid hormones, but the amounts are very low and not a concern. In some cases, natural or synthetic steroid hormones are supplemented to improve growth efficiency. However, even in cases when animals are supplemented with these steroid hormones the concentrations are far below levels that could have an effect on the consumer. In fact, the levels of these hormones in the food produced from these animals are still hundreds of times less than what you might get from eating say broccoli or cabbage. Because, remember, life requires hormones. All living things, plants and animals, contain hormones. So, if someone tries to sell you ‘hormone-free’ animal products, you know they are not being honest.”

What is the difference between “added” and “natural” hormones?

Dr. Ott and Dr. Felix: “’Natural’ hormones are typically thought of as hormones that are produced by the animal and circulate in the animal’s body. Added hormones are just that, they are added to the animal to help improve some aspect of production. For example, growth hormone can be ‘added’ or given to cows to make them produce milk more efficiently. The added growth hormone is essentially identical to the natural hormone. So, from the cow’s perspective, the response is the same and milk production increases. As an analogy, many people consume the chemical caffeine in various natural or manufactured beverages to improve their mental acuity. Caffeine acts as a hormone in your body and makes you more alert. Now, added hormones can be similar or identical to natural hormones. This means it has the identical structure and activity of the natural hormone. An example of this would be prostaglandin F, a natural hormone that regulates an animal’s reproductive cycle. It can be added to allow farmers to better regulate when their animals get pregnant.”

How does our body react to these “added” or “natural” hormones?

Dr. Ott and Dr. Felix: “Thankfully, our digestive system is designed to encounter many chemicals in the environment and our liver intercepts and degrades or expels natural, synthetic or added hormones from animal (or plant) products. Everything in the natural world is made from chemicals and some natural chemicals can be more toxic than synthetic chemicals. Botulinum toxin is natural and one of the most toxic substances known, however, medical doctors use small amounts to treat migraines and remove wrinkles in your face.”

I have seen food products labeled “hormone-free.” Are these labels accurate?

Dr. Ott and Dr. Felix: “Remember, all animal products contain low levels of natural hormones – again, there are no hormone-free animal products. For example, the same size steak would contain nearly 3 times more estrogenic activity if it came from a female animal compared to a male animal…just because the animal was female!

“Also remember that all things that were once living contain hormones, so you consume hormones when you eat plant products, as well. For perspective, if you set the amount of estrogenic activity in a 3 oz steak equal to one M&M candy, then 3 oz of tofu (made from soy plants) would contain a tractor-trailer full of M&M – that’s 19 million times more. Big difference! But fear not, eat your tofu because your liver is there to deal with any substances that enter your body from the food you eat.”

Hormones are life-regulating chemicals found in all plants and animals. Each hormone has a very specific function that only works for its intended purpose. Natural and added hormones perform similarly. Protein hormones in food are easily digested and inactivated by humans. Steroid hormones can cross the gut into your body but are in such low concentrations that they do not affect you. Some of the highest concentrations of steroid hormones are in plants such as soy and cabbage and are many thousand times greater than the hormone concentrations in animal products.

Part 2 – What’s the Difference Between Plant and Animal Hormones?

Part 3- Why Are Animals Given Hormones?

The post Are There Hormones in My Food? Part 1 appeared first on Best Food Facts.

In an April 2018 article, the Wall Street Journal reports, “Supporters of A2 milk contend it is the A1 protein that causes indigestion for many people, a problem that lactose-free milk won’t solve. Skeptics say there hasn’t been enough independent research to show there is any real benefit to A2 milk.”

We went to Dr. Dennis Savaiano at Purdue University and Dr. Ann Macrina at Penn State University for some insight.

What exactly is A2 milk?

Dr. Savaiano: “There are two genetic variants of beta-casein, a primary protein in milk. The older variant is A2. A newer variant in Western cattle is A1. The research data suggests that some people can be negatively affected by a poly-peptide breakdown product of A1 beta-casein, causing GI symptoms.”

Dr. Macrina: “Due to differing genetics, cows produce milk with A1 or A2 or a combination of both. A1 and A2 each have 209 amino acids and differ by only one. A1 has histidine at position 67, while A2 has proline. This makes A1 susceptible to splitting apart during digestion. One of the fragments generated is beta-casomorphin-7 (BCM-7), which appears to affect some people. We don’t know why some people are affected while others are not.”

What about claims that A2 milk is easier on the human digestive system?

Dr. Savaiano: “There is a growing body of research that the A1 variant may cause symptoms in some individuals. We do not know how many individuals or under what circumstances this may occur.”

Dr. Macrina: “Early studies showed that mice and rats fed A1 milk had more gastrointestinal inflammation than those fed A2 milk. I’m aware of only a few studies involving humans and some indicate A2 milk consumption resulted in lower levels of intestinal gurgling, gas, bloating, and abdominal pain in some people. These studies represent a good start and show promising results for A2 milk. Limitations of the current research include using a small number of subjects, results based on consumption of one serving of milk, or multiple servings over a couple of weeks. Further research is needed before making broad recommendations.”

What’s your advice to people who think they might be interested in trying A2 milk?

Dr. Savaiano: “If an individual has symptoms from milk, especially lactose-free milk and other dairy products, A2 is worth a try. There is no risk in trying A2 milk, only cost considerations.” (This news report in October 2017 said A2 milk was selling for about $9.00 per gallon compared to $5.00 for A1 milk.)

Dr. Macrina: “Milk is a nutritious food regardless of its A1 or A2 beta-casein makeup. Many people avoid milk believing they are lactose intolerant, when in fact that might not be the case. I suggest that people try it. We just can’t make broad claims, at this time.”

Dr. Savaiano is a professor in the Department of Nutrition Science at Purdue University. He is director of the North Central Nutrition Education Center and associate director of the Indiana Clinical and Translational Sciences Community Health Partnerships.

Dr. Macrina is Senior Instructor, Department of Animal Science, Penn State University College of Agricultural Sciences.

The post A1 versus A2 Milk: What’s the Difference? appeared first on Best Food Facts.

The answer: Yes. Milk comes from animals and it contains hormones, including estrogen.

One of our experts, Dr. Ann Macrina, explained that estrogen is a steroid hormone that is found in higher concentration in higher fat dairy products. But Dr. Macrina wants to remind you that the overall quantity of steroid hormones in dairy products such as milk, ice cream, cheese products is much lower than the total amounts that are naturally produced in the body.

“For example, butter is about 80 percent fat, and one serving contains 1.9 nanograms (billionth of a gram) of estrogen. One 8-ounce glass of whole milk contains 2.2 nanograms of estrogen. One 8-ounce glass of skim milk contains 0.8 nanograms. The human body produces from 54,000 nanograms to 630,000 nanograms of estrogen per day,” she said.

Check out this infographic that breaks down hormone levels in foods compared to pregnant women, adult women, adult men, and pre-pubescent children for better understanding of the numbers.

What about hormones and early puberty? Again, Dr. Macrina says that all living things, including cows, produce hormones and growth hormones naturally. Does this mean that growth hormones in milk are causing early puberty in girls? Dr. Macrina doesn’t believe so:

“The age at which puberty begins in girls has been decreasing since the mid-1800s. It is odd to blame it on dairy products since dairy consumption has actually decreased during the same timeframe.”

She goes on to explain that one reason girls are maturing more quickly because of access to better nutrition.

Another expert, Dr. Terry Etherton, says:

“There are zillions of protein hormones in both plant and animal foods. They are digested in the stomach, which kills their ability to have any biological activity. There is just no way to come to a science-based conclusion that hormones in food or dairy products cause early puberty.”

Another question we have received is if there are health benefits to drinking organic milk. Not according to Dr. Wondwossen Gebreyes. Organic milk is not healthier, nor does it prevent you from ingesting growth hormones. Dr. Gebreyes states that there is no nutritional difference between organic and conventional milk and that all milk is tested before reaching the market based on strict FDA regulations. Whether drinking organic or non-organic work, Dr. Gebreyes encourages everyone to eat a balanced diet.

This is one of the many questions surrounding milk today. Is plant-based milk better? Are there hormones in milk?  Are there growth hormones in milk? Do those hormones cause early puberty? Is organic milk better? Last year we wrote about the “myths” of dairy, concerning lactose intolerant, weight gain, hormones and organic milk. These questions are good to ask and we’ll continue to bring you science-based answers.

Yes, there is estrogen in milk and it is safe to drink because milk still contains 16 of your essential nutrients.

The post Does Milk Contain Estrogen? appeared first on Best Food Facts.

“My grandson was switched to almond milk after he was weaned at eight months. He eats no dairy. He is now four-and-a-half years old. He has no medical reason for not consuming dairy. What will be his development challenges for not consuming dairy?”

With the growing popularity of plant-based drinks, many parents, grandparents and caregivers are likely considering similar questions. We reached out to Dr. Dennis Savaiano, professor in the Department of Nutrition Science, Purdue University.

He explained that it depends on a person’s overall diet.

“Dairy foods are a great source of nutrients, especially calcium, protein and other vitamins and minerals. Not eating dairy makes eating a nutritious diet more difficult, but not impossible,” he said.

As with many nutrition issues, it is important to read labels of plant-based milk products.

“Many almond milks have poor nutrient composition. Be careful in reading labels to ensure that the products contain good nutrition and not simply empty/sugar calories,” Dr. Savaiano added.

In our article about plant-based milks, Dr. Ann Macrina, Penn State University, explained that all cow’s milk is relatively consistent in protein and mineral content. The amount of fat varies in the different types such as whole milk, skim milk, etc. That is not the case with plant-based milks, which include drinks made from almonds, soy, rice or other plants.

“Plant-based milks are quite variable. Some have as much fat as cow’s milk. Some have a higher sugar content. The big difference is protein. The quality of plant protein generally is not as high as animal protein. Cow’s milk has more of the building block proteins that humans need in their diet,” she said.

It is possible for children and adults to get necessary nutrients without consuming dairy; however, it is essential to read labels and make sure the overall diet has adequate vitamins, minerals and protein.

You can get all necessary nutrients without dairy, but be sure your diet has vitamins, protein.
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News articles have reported that boxed mac and cheese dinners contain phthalates. A study tested 30 different cheese products and detected phthalates in 29 of them. To get a better understanding of this study, and if we should be concerned about our mac & cheese, we reached out to Dr. Carl Winter, a toxicology expert at the University of California-Davis.

What are phthalates?

“Phthalates are chemicals that are used to improve the functionality of plastics,” he explained. “They are present in a wide variety of household products including cosmetics and are regulated as indirect food additives, when present in food contact materials, according to the U.S. Food and Drug Administration.”

Why are chemicals from plastics in food products?

“Phthalates are commonly found at low levels in foods and their presence is frequently associated with fatty foods such as milk, milk products (i.e. cheese and butter) and meats.”

He explained why phthalates have been studied. “Their presence in food has generated public concern as toxicological studies have demonstrated that high doses of phthalates fed to laboratory animals can cause birth defects and hormonal alteration.”

Those studies may be enough to cause some to choose to avoid these foods. But Dr. Winter emphasized that it is important to remember this principle of toxicology, which is “The dose makes the poison.”

“It is the amount of exposure to chemicals, not their presence or absence, that determines the potential for harm,” he explained. “While the ‘KleanupKraft’ study did detect the presence of phthalates in foods, it did not estimate consumer exposure to phthalates nor did it compare exposure levels to safety thresholds.”

“In the case of phthalates detected in food, several studies have demonstrated that the average daily exposure to phthalates is well below levels considered to be of toxicological concern,” Dr. Winter said.

So can we still enjoy mac and cheese?

“Consumers should continue to eat a balanced diet featuring ample quantities of fruits, vegetables, and whole grains, and it is not necessary to make dietary changes due to the presence of small levels of phthalates detected in specific food items,” he said.

The post Is Mac and Cheese Safe? appeared first on Best Food Facts.

According to an American Academy of Dermatology analysis of the issue, “… dairy does appear to be weakly associated with acne.”

Whitney P. Bowe, MD, a board-certified dermatologist and clinical assistant professor of dermatology at State University of New York says, “While more clinical research is needed to determine dairy’s impact on acne severity, I advise patients to talk with their dermatologist if they believe certain dairy products aggravate their acne. Given the benefits of calcium and vitamin D – especially in a growing adolescent population – patients who choose to limit or avoid dairy products should supplement their diet with appropriate levels of calcium and vitamin D.”

Some people may experience a connection between consuming dairy products and acne. Talk to your doctor or dermatologist to determine what’s best for you.

Find out more about the possible link between diet and acne.

The post Does Milk Cause Acne? appeared first on Best Food Facts.

While traditional milk from a cow is still far and away the leader in the dairy case, plant-based products such as soy milk and almond milk are gaining popularity. They’re also a point of contention. Some feel we shouldn’t be able to call a drink “milk” just because it’s a white liquid. The Food and Drug Administration has been asked to make a determination.

We asked a panel of nutrition experts to weigh in on the issue:
Dr. Ann Macrina, Penn State University
Dr. Dennis Savaiano, Purdue University
Dr. Connie Weaver, Purdue University
Dr. J. Bruce German, University of California Davis

The bottom line:

The issue is far from settled, with strong feelings on both sides. Read labels to know for sure what you are buying and to know if the milks or drinks meet your expectations for nutrients, fat and calorie content.

What’s the debate all about?

Dr. Macrina: The USDA’s legal definition of milk is, “The lacteal secretion from a cow.” In theory, anything that does not meet that definition should not be called milk. So, the controversy is whether plant-based products should be allowed to be called milk.

Dr. Savaiano: If you asked people what milk is, I think most would say it is cows’ lactate that we put into containers and sell. Soy, almond and rice-based products aren’t milks – they’re drinks. They may look like milk but their nutrient composition can be quite different. Some of them can have a lot of added sugar. Some contain no calcium. It is possible to mimic the composition of cow’s milk but the consumer needs to be aware and the label will give the them the information they need.

Can you give us an example of how consumers should interpret what they see on the label?

Dr. Savaiano: Well, I’m looking at the label of an almond-based drink as we speak and I see it has no added sugar but calcium and Vitamin D have been added. You can see this beverage has been designed to be low in calories and high in calcium and vitamin D. It’s high in sodium compared to potassium, so it’s not a perfect blend compared to what cow’s milk contains. I also have a rice-based beverage label in front of me. It is low-fat and has added sugar. It has quite a bit of carbohydrate, a little bit of sodium and no calcium. There doesn’t appear to be a lot of nutrition in this drink.

Consumers should read the label very carefully. Plant-based drinks certainly can be a healthy choice but it depends on how they’re formulated.

From a nutritionist’s perspective, do you think plant-based drinks should be allowed to use the term “milk?”

Dr. Savaiano: I would prefer that we call them “drinks” because to call them milk implies they have the same nutrient composition as milk. This is going to be an interesting policy debate.

Dr. Macrina: I’m undecided. How about peanut butter? Butter is a dairy product but peanut butter is not. There are all kinds of spreads that we call butter. I think the consumer understands peanut butter doesn’t come from a cow. By the same token, I think consumers understand that soy milk comes from soybeans. I also understand that using the term “milk” might imply a certain nutritional profile so … I guess I’m not really sure where I stand on this.

Dr. German: I have a scientific conviction that vocabulary matters and that the imperative to develop accurate terminology for our understanding of the world around us is as vital as making scientific discoveries in the first place. I won’t dwell on the political implications of over-simplifying agriculture, food and health but certainly it is troubling that we conflate all “white liquids” as “milk.” So, in direct answer to the question, I feel strongly there need to be specific terms for human milk, bovine milk, sheep’s milk AND almond juice, soy juice, etc.

When it comes to making healthy food choices, whether it be dairy products or any other food, what’s your advice to consumers?

Dr. Weaver: Nutrition advice is mixed and comes at consumers in too frequent and complex doses. The best advice is for consumers to follow the Dietary Guidelines for Americans. This is the national policy with the most careful approach. Mandated by Congress, the U.S. Department of Agriculture and the Department of Health and Human Services convene experts every 5 years to review all related peer-reviewed evidence for the previous five years to give dietary guidance.

Related topics have been extensively gleaned from the literature, graded for quality and consistency, and summarized. The experts review the evidence and come to a consensus vote for each and every recommendation that is made. Using this information, laws are created that all government-funded nutrition programs must follow, such as the school lunch program.

No other process matches this extensive evaluation. But some scientists express their own opinions and media cover individual studies. This can be confusing to the public if the message doesn’t agree with the Dietary Guidelines. So, some choose to ignore them.

Dr. German: In my professional opinion, the failure to educate students through K-12 about diet, food and health has been a major mistake and stands as one of modern society’s great blunders. As a result, some consumers today have a discouraging misunderstanding of how diet relates to health. Individual foods are not the secret to health. Diet in its totality is what matters. Many consumers have been led to the impression that individual foods have almost magical properties and can cure all of the ills of the rest of their diet and lifestyle. We can debate how this impression developed, nonetheless it is just wrong. Hence, any beverage option should be viewed as a part of an overall diet for each individual in the context of their overall health, taking age, activity, tolerances and allergies into consideration.

Read Related Article: Plant-Based Milk vs. Cow’s Milk: What’s the Difference?

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While traditional cow’s milk still dominates the market, research shows U.S. non-dairy milk sales are growing while cow’s milk sales have declined. One need only look at the refrigerator case at a grocery store to see that retailers are increasingly stocking more plant-based dairy alternatives.

Consumers shopping for healthy alternatives have a lot of questions. How do you get milk from a nut, bean or seed? Is almond milk healthy? Is soy milk dairy? What is the nutrient profile of plant-based dairy alternatives compared to cow’s milk? Are the plant-based alternatives really milk?

We posed these questions to a panel of nutrition experts: Dr. Ann Macrina, Penn State University, Dr. Dennis Savaiano, Purdue University, and Dr. Connie Weaver, Purdue University.

What we learned

Plant-based milks are made by grinding a bean or nut, then adding water, flavors, vitamins and minerals. The nutrients and amount of sugar in plant-based milk varies considerably based on how it was produced and what has been added. Cow’s milk contains protein, calcium, riboflavin and potassium. The nutrients are consistent in all products, but the amount of fat varies from no fat, low-fat and full-fat.  Calcium-fortified soy milk is the closest to cow’s milk, but it is lower in other nutrients than cow’s milk. Some plant-based milks are very low in protein, which can be a matter of concern for children and elderly. Plant-based milks are becoming more popular because some people prefer the taste and the variety of flavors. It is also preferred by people who are allergic or intolerant to milk. The experts urge milk drinkers to read the labels and make the choice based on nutrition, price and preferences.

From the experts

Read the in-depth interview to discover more about plant-based milk, nutrients and trends in the dairy aisle.

Why have sales of cow’s milk been declining?

Dr. Macrina: There are several reasons. Back in the day when most people were home for dinner in the evening, it was part of our routine for kids, and even adults, to drink milk. People today are on the go and often aren’t home for dinner. And, for a long time, milk wasn’t as portable as other beverages. Portable milk packaging has come a long way but I don’t think many people are fully aware of it.

Dr. Weaver: Also, some people avoid cow’s milk because of expected lactose intolerance or protein allergies, or dislike of the taste without making the effort to find products or strategies to incorporate them into their diet.

Dr. Savaiano: Over the last 30 years or so soft drink consumption has increased significantly and for some people, soft drinks have replaced milk as the drink of choice. This is concerning. If you look at the nutrient intake profile of Americans over the last 30 years, we are far away from recommendations. We don’t eat enough fruits or vegetables. We probably do get enough calcium. We’re on the edge of getting the right amount of riboflavin. The sodium/potassium ratios of what we eat are not great – less sodium and more potassium would be good.

Low-fat dairy can be a key component in an ideal diet. Soft drinks tend to contribute calories instead of nutrients and most Americans get more than enough calories.

Dr. Macrina: Some people think milk costs too much. If you can buy a two-liter bottle of soda for a $1.50, some will choose it over milk. People sometimes don’t think about the nutritional issue when they’re making purchasing decisions. If you ask a kid if they want milk or soda, which one do you think they’re going to choose? Also, kids used to drink a lot of milk at school, but schools have switched to very low-fat or no-fat milk which simply doesn’t taste that good to kids.

Market research shows plant-based milk substitutes are gaining popularity. Why?

Dr. Savaiano: It’s a very small part of the market, but yes, sales of plant-based beverages are increasing. It reflects that some people feel vegetable-based products are healthier. Some consumers also question modern milk production practices which also has had a negative impact on milk consumption. Depending on their composition, some of these plant-based drinks fall into the category of sweetened beverages. Some do, some don’t. It just depends on how much sugar is added.

Dr. Macrina: It’s interesting to note that while fluid milk consumption has decreased, overall dairy consumption has increased. People today are eating a lot of cheese and yogurt. But, some people perceive plant products as healthier than those from animals. Whether or not they actually are, some people believe they are allergic or intolerant to milk. A lot of the plant-based milks are flavored while there aren’t a lot of flavored cow’s milk products, other than chocolate, in many retail outlets. The plant-based products also tend to be sweeter, which is attractive to some.

How are plant-based milks made?

Dr. Macrina: Generally speaking, they grind a bean or nut then add water. The amount of water determines the consistency. Flavors, vitamins, minerals, etc. are added.

Dr. Savaiano: I’m not a food technologist, but if you look at the label you can see the ingredients. They contain components extracted from almonds, rice, soy, etc. The taste depends on what they’re flavored with and how they’re formulated.

Dr. Weaver: Soy milk, for example, is extracted from soybeans and if calcium fortified, a calcium salt is added. Similar for other plants.

What is the nutritional profile of regular milk vs almond milk and the other plant-based alternatives?

Dr. Savaiano: This is an important question because it can vary a lot. Consumers need to look at the label. Milk has lots of positive nutrients – protein, calcium, riboflavin, potassium. Milk’s nutrient profile isn’t perfect, but it’s a very nutritious food and, of course, it comes in no-fat, low-fat and full-fat varieties. The plant-based drinks can have a positive nutrient profile, too. It depends on the manufacturer.

Dr. Weaver: None of the plant-based options match cow’s milk entirely. Calcium-fortified soy milk is the closest to cow’s milk but still lower in potassium and some other nutrients. Some plant-based beverages are very low in protein as well (like almond milk) which can be a problem for kids and the elderly.

Dr. Macrina: The most variable component of cow’s milk is fat. The rest of it is relatively consistent – the protein and mineral content is going to be about the same regardless of the fat level in the milk you buy. Plant-based milks are quite variable. Some have as much fat as cow’s milk. Some have a higher sugar content. The big difference is protein. The quality of plant protein generally is not as high as animal protein. Cow’s milk has more of the building block proteins that humans need in their diet.

What’s your advice to consumers on milk replacements?

Dr. Macrina: Plant-based milks are quite variable in what they contain while cow’s milk is pretty standard. We know where cow’s milk comes from. Plant-based milks are manufactured and can have a variety of additives. I urge consumers to read the label to determine what’s best for them.

Dr. Savaiano: Yes, consumers should read the label very carefully. Plant-based drinks certainly can be a healthy choice depending on how they’re formulated.

Dr. Weaver: The plant-based beverages all cost a good deal more than cow’s milk. So, one needs to determine how much they want to pay for the nutrients and determine which nutrients you need to get from other foods. A main nutrient expected from milk is calcium. Only soy milk has been tested for calcium bioavailability (by my lab) which was determined to be as good as from cow’s milk. But none of the other plant beverages have been tested and they should be.

MilkPEP (Milk Processor Education Program) has created an interactive site comparing plant-based milk and cow’s milk  on factors such as calories and nutrients.

Some members of Congress have asked FDA to step in and determine whether plant-based drink products should be allowed to be called “milk.” Find out in the second part of this series Debate in the Dairy Aisle: Are Plant-Based Drinks “Milk”?

The post Plant-Based Milk vs. Cow’s Milk: What’s the Difference? appeared first on Best Food Facts.

Noun. Ghee is a semi-fluid clarified butter with the milk proteins removed. It is made by melting the butter and skimming the fat off the top to separate the milk solids and water.

Used in a sentence:

Ghee originated in India and is commonly used in Arabic cuisines. 

_{The image “Ghee pour/strain” by Larry Jacobsen is licensed under CC BY 2.0.}

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