Dealing with the dilemma of eating dairy

A trip down the dairy aisle can be a long process as consumers are faced with soy, almond, coconut, hemp, or cow’s milk.

When did buying milk become such a complicated task?

A trip down the dairy aisle can be a long process as consumers are faced with soy, almond, coconut, hemp, or cow’s milk.

To add to the confusion, recently there have been some reports advising people to choose alternatives to cow’s milk. The truth is as long as you are able to drink cow’s milk without any negative effects it remains a safe and nutritious beverage choice.

Cow’s milk is an affordable source of protein. Compared to milk alternatives it has the most protein at eight grams per cup.

Soy milk is close behind with six grams, whereas almond milk, rice milk and coconut milk have only one gram or less of protein per cup.

Most milk alternatives are not considered a good source of protein.

If you drink a milk alternative it is important to make sure you are including high protein foods in your diet such as lean meats, beans, nuts and tofu.

Cow’s milk is also a great source of vitamin D and calcium, which are important for bone health. These nutrients help protect you from osteoporosis as you age.

Some people have argued that humans cannot absorb the calcium in cow’s milk; however, a study published in the American Journal of Clinical Nutrition showed that the calcium in cow’s milk is more readily absorbed than the calcium in fortified milk alternatives and foods such as spinach and almonds.

There are reasons why some people do not drink cow’s milk including dairy allergies, lactose intolerance or choosing to follow certain diets such as veganism.

If you do not drink cow’s milk, these tips can help you choose a healthy alternative:

Choose a product that is fortified. The nutrition label should indicate it has at least 30 per cent of your daily value (per cent DV) of calcium and 45 per cent of your daily value for vitamin D.

Look for products that are unsweetened. Many milk alternatives contain added sugars so check the ingredients list.

Drink up!

No matter which milk you drink, aim for two cups each day to make sure you get enough vitamin D and calcium for healthy bones and a healthy body.

– The author, Courtney Gault, is a dietetic intern with Interior Health.



Just Posted

Salmon Arm campus of Okanagan College to raise Secwepemcúl̓ecw flag

College to recognize campus sits on traditional and unceded territory

Survey: Salmon Arm houses cheaper to buy than many towns in B.C.

Only places with lower average price per square foot in study were northern communities

City’s only female firefighter feels at home with Salmon Arm crew

Apprentice machinist Kelsey Gorgichuk joined department to give back to community

Ogopogo and Shuswaggi aren’t the only lake monsters to have legendary status

While both have legend status in the Okanagan-Shuswap regions there are said to be more

Video: All ages rally in Salmon Arm to demand climate action

More than 150 people make their way from Ross Street Plaza to city hall for rousing speeches

Handgun crackdown, health spending and transit plans latest campaign promises

Friday was the end of a busy week on the campaign trail

One-in-five British Columbians think they’ll win big while gambling: study

Roughly 58 per cent of British Columbians bought at least one lottery ticket in past year

Okanagan hosts Mexico for soccer

The Okanagan Masters League won both matches against their Mexican counterparts

Epic overtime battle, big turnout for memorial night to late owner of Okanagan hockey team

The KIJHL’s Kelowna Chiefs hounoured Grant Sheridan with a win in the team’s home-opener

Takaya, B.C.’s infamous lone wolf, seen eating seal and howling away on Discovery Island

Fun facts about Takaya the wolf, like his a 36-hour tour around Chatham, Discovery Islands

Resident finds loaded shotgun inside a duffle bag in Kelowna alleyway

RCMP seized a loaded 12-gauge shotgun, ammunition, clothing and other items

Graffiti, calls and Snapchat: RCMP probe string of threats targeting Kamloops schools

There have been nine different threats made to four different schools in the city

Oak Bay father’s testimony at murder trial like plot of ‘bad low-budget movie:’ Crown

Crown alleged Andrew Berry’s ‘entire story of Christmas Day is a lie’

B.C. truck drivers to face higher fines for not using winter tire chains

As of Oct. 1, not using chains on the highway when required could net you a $598 ticket

Most Read