When it comes to choosing the best dairy option for those who are not lactose-intolerant, Dr. Bhatia recommends cow’s milk due to its high protein content. It is important to choose organic cow’s milk to ensure quality. Alternative dairy options such as nut milk should be unsweetened to lower the overall sugar content, as nut milks already naturally contain sugar and lack protein. Soy milk, made from soybeans, is fortified with calcium and vitamins A and D, making it a good choice for those with dairy intolerances. However, it is more processed and tends to have higher sugar content, so consumption should be limited to about three servings per week.
Almond milk, while popular, has come under scrutiny for its environmental impact and is made from waterlogged almonds. Dr. Bhatia places almond milk lower on her list of recommended choices, while Inchauspé suggests it due to its normal glucose response after consumption. Oat milk, often found in coffee shops, is considered the least healthy option by both Dr. Bhatia and Inchauspé. It contains high sugar content and minimal protein, leading to a spike in blood sugar levels. Despite its popularity, there are better sources of fiber available.
Coconut milk, derived from pressing coconut meat, has a sweet taste but is considered a good alternative milk choice by Dr. Bhatia. It contains saturated fat that does not cause a dramatic rise in blood sugar levels and has medium-chain triglycerides that support the gut microbiome. Hemp milk, surprisingly recommended by Dr. Bhatia for vegans, is made from hemp seeds and provides a decent amount of protein and dietary fiber. It is gentle on the gut and offers a unique earthy flavor. Ultimately, the choice of alternative milk depends on individual preferences and dietary needs, but it is important to consider factors such as sugar content, protein levels, and overall health benefits when making a selection.
