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With milk alternatives like soy, oat, almond, and pea piling up, choosing the healthiest option can be daunting. However, nutritional needs differ from one person to another, according to registered dietitian Sandra Arévalo. Health needs, budget, and taste should all be considered when selecting a milk or milk alternative.
For instance, cow’s milk has often been dubbed as harmful to gut health, but gastroenterologist Dr. Rabia De Latour disagrees unless the individual is lactose intolerant or allergic to milk protein. Organic cow’s milk is optimal, while A2 and lactose-free milk are alternatives for easy digestion. Additionally, probiotics and prebiotics from kefir, a fermented milk drink, can also improve gut health. Soy milk has shown to enhance gut health by calming inflammation, while oat milk’s beta-glucan is good for a healthy digestive system.
For strong bones, one needs to consume milk rich in calcium and vitamin D. Cow’s milk and some fortified plant-based milks are high in these nutrients. For a low-cholesterol option, soy milk, skim milk, and unsweetened almond milk are recommended.
When it comes to weight loss, milk types that are low in saturated fat and added sugars are best, such as skim milk and soy milk. Unsweetened soy milk and almond milk (if with added pea protein) are also a great fit for those with blood sugar issues by preventing quick sugar spikes. However, oat milk is not advised for individuals with prediabetes or diabetes due to its high carbohydrate content.
For those with acne issues, dairy milk could trigger flare-ups, so milk substitutes free from added sugars are suggested, like almond milk. Nevertheless, it’s suggested to consult with a nutrition expert for individual-specific recommendations.
While nutrition needs are crucial in choosing milk, don’t forget to take into account the taste and price. You can incorporate the milk in different food preparations or switch between different milk options for an array of nutrients.
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