Weight Gain and Soy Milk

When consumed in moderate quantities, some studies suggest that soy milk can help you lose weight by mimicking hormones in the body that reduce hunger. While any calorie-containing food or beverage can cause weight gain if consumed in excess of caloric needs, high-calorie drinks such as whole cow's milk or liquid nutritional supplements promote more weight gain than soy milk. However, due to soy's hormonal effects, consuming any soy product in large quantities may harm health.

Soy and Weight

A University of Illinois study, presented at the 2007 Experimental Biology meeting in Washington, D.C., found that when lab rats were injected with soy protein, the rats lost weight, despite having unlimited access to food. Researchers theorized that in the mammalian body, soy acts similarly to the metabolic hormone, leptin, which signals to the brain that you're full and should stop eating. Another study, presented at the Annual Meeting of the Society for the Study of Ingestive Behavior in 2010, concluded that soy prevents postmenopausal weight gain in female rats, likely due to its estrogen-like compounds. Lead researcher Michelle Murphy commented that soy may similarly prevent obesity in postmenopausal humans.

Soy Milk Nutrition

Besides potentially promoting weight loss through hormonal mechanisms, soy milk also provides a lot of nutrition for relatively few calories. It is a good source of protein, iron, B-vitamins and heart-healthy unsaturated fats. Soy is an especially effective source of nutrition for vegetarians and vegans -- unlike most plant foods, soy provides all the amino acids needed by the body to make complete proteins. If fortified, soy milk also provides adequate calcium. Furthermore, soy milk is low in saturated fat and cholesterol. According to the USDA National Nutrient Database for Standard Reference, 1 cup of a popular brand of soy milk contains 100 calories, 7 g of protein, 1 g of fiber, 299 mg of calcium, 24 mcg of folate and 119 IU of vitamin D.

Drinks for Weight Gain

Any food or drink containing calories -- including soy milk -- may contribute to weight gain if your total calorie consumption exceeds the amount of calories you burn. However, if you need to put on some healthy weight, you'll see faster results drinking beverages that are rich in both nutrients and calories, such as whole milk or fruit smoothies. You can also add powdered drink mixes that provide extra calories and nutrients to soy milk in order to boost your drink's energy content. Liquid nutritional supplements such as Ensure or Boost may be used to promote weight gain as well. Avoid drinks containing caffeine if you want to gain weight, as these may decrease appetite.

Considerations

Whether you are looking to gain, lose or maintain weight, do not consume soy milk and other soy products in excess. According to the National Center for Complementary and Alternative Medicine, soy contains compounds similar to estrogen, so there is a chance that soy use could contribute to estrogen-related cancers such as uterine and breast cancer. Further research is necessary to confirm whether long-term use of soy may have negative health consequences, says the NCCAM. While soy milk is likely safe to enjoy in moderation, eating a wide variety of nutritious foods, without placing excessive emphasis on any one food, is the key to good health.

Source
http://www.livestrong.com/article/398902-weight-gain-and-soy-milk/

References

• "ScienceDaily"; How Does Soy Promote Weight Loss?; May 2007
• "ScienceDaily"; Meals as Medicine: Anti-Obesity Effects of Soy in Rat Model of Menopause; July 2010
• Search the USDA National Nutrient Database for Standard Reference: SILK Plain, soymilk
• TeensHealth: What is Soy?
• Center for Young Women's Health: Healthy Weight Gain for Teens -- A Guide for Parents
• National Center for Complementary and Alternative Medicine: Soy

THE TRUTH ABOUT SOY MILK

Soy milk is made by soaking soybeans, grinding them with water. The fluid which results after straining is called soy milk. The health benefits of soy milk are controversial, because like milk, soy is a common food allergen. The milk industries ad campaigns boast about how low fat milk, fat free milk and soy milk are accepted healthy by the medical industry.Unlike milk from a cow, soy milk has no lactose, which makes it a viable alternative to cow’s milk for those suffering from lactose intolerance. Soy milk is promoted as a healthier alternative to cows milk and people have begun to replace many foods in their diet with soy products. There are alot of recent studies to prove that consuming soy can be harmful to your health.

When soy is processed it does not guarantee filtering for toxin elimination. Soy milk has to be heated at high temperatures, it will result in a break down of the protein which is found in soy. When the soy has been consumed the body can have trouble breaking it down causing side effects that can range from diarrhea, cramps and headaches. Preservatives are added to the soy so they can have a longer shelf life, these preservatives can too cause side effects within the body. Phytates are found in soy, these decrease the amounts of nutrients that are absorbed in our body such as iron and zinc. 

Soy has high levels of phytoestrogens which are plant derived compounds, these mimic the hormone estrogen which is found in our body. When we consume phytoestrogens they upset the endocrine functions within our body which can disrupt thyroid functioning in women. This is unhealthy for women who have hypothyroidism as soy can slow down the function of the thyroid gland.  The plant compounds in soy milk which mimic estrogen can block normal estrogen in the human body, this can cause infertility and increase your risk for breast cancer.

When men consume soy the phytoestrogens can reduce testosterone, which may lead to a lowered sperm count making it harder to conceive. 

One of the worst problems with soy comes from the fact that 90 to 95 percent of soybeans grown in the US are genetically modified (GM), and these are used to create soy protein isolate. Genetically modified soybeans are designed to be ‘Roundup ready’, which means they are created to withstand heavy doses of herbicides without killing the plant. The active ingredient in Roundup herbicide is called glyphosate, which is responsible for the disruption of the delicate hormonal balance of the female reproductive cycle. Pregnant women should avoid soy milk as glyphosate is toxic to the placenta. If the placenta has been damaged the result can be miscarriage or birth defects. Feeding your infant soy-based formula can cause a host of health problems including behavioral problems, food allergies and digestive distress, early puberty and fertility problems, asthma and cancer.

If you are going to drink soy milk always buy organic. Other alternatives are almond milk, rice milk or organic and raw cows milk.

Source
http://www.juliaandlibby.com/2012/12/11/the-truth-about-soy-milk/

Is Soy Bad For You, or Good? The Shocking Truth

Soy is definitely one of the most controversial foods in the world.

Depending on who you ask, it is either a wonderful superfood or a hormone disrupting poison.

As with most things in nutrition, there are good arguments on both sides.

What is Soy and How is it Used?

Soybeans are legumes that originated in East Asia, but are now being produced on a large scale in the United States.

Soy is used to make many different foods. Soybeans can be eaten whole, with the immature types being called edamame. Soybeans must be cooked, as they are poisonous when raw.

Soy is used in tofu, soy milk and various dairy and meat substitutes. It is also used in fermented foods like miso, natto and tempeh, which are commonly consumed in some Asian countries.

Over 90% of soy produced in the U.S. is genetically modified and the crops are sprayed with the herbicide Roundup, which may be associated with adverse effects on health (1).

Interestingly, whole soybeans are rarely consumed in Western countries. The majority of soy in the diet comes from the refined products that are processed from the soybeans.

Most of the soy crop in the U.S. is used to produce soybean oil, which is extracted using the chemical solvent hexane. Soybean oil supplied about 7% of calories in the U.S. diet in the year 1999 (2).

What remains of the soybean after the fat has been extracted is called soybean meal, which is about 50% protein. The majority of soybean meal is used to feed livestock, but it can also go through further processing to produce isolated soy protein.

Because it’s cheap and has certain functional properties, soybean oil and soy protein have found their way into all sorts of processed foods, so most people in the U.S. are consuming significant amounts of soy without even knowing about it.

Soy protein is also the major ingredient in soy-based infant formulas.

Bottom Line: Most soy in the U.S. is used to make soybean oil. The waste product is then used to feed livestock or processed to produce soy protein. Whole soybeans are rarely consumed.

Nutrients in Soybeans

Whole soybeans contain a range of important nutrients.

100 grams (about 3.5 ounces) of mature, boiled, whole soybeans contain large amounts of Manganese, Selenium, Copper, Potassium, Phosphorus, Magnesium, Iron, Calcium, Vitamin B6, Folate, Riboflavin (B2), Thiamin (B1) and Vitamin K.

This portion of soybeans also contains 173 calories, with 9 grams of fat, 10 grams of carbs (6 of which are fiber) and 17 grams of protein (4).

The respectable amount of nutrients needs to be taken with a grain of salt, because soybeans are also very high in phytates, substances that bind minerals and reduce their absorption.

Soybeans are a pretty good source of protein. They’re not as good as meat or eggs, but better than most other plant proteins. However, processing soy at a high temperature can denature some of the proteins and reduce their quality.

The fatty acids in soybeans are mostly Omega-6 polyunsaturated fats. This can be problematic because too many Omega-6s in the diet can lead to inflammation and all sorts of health issues (5, 6).

For this reason, it is very important to avoid soybean oil (and other vegetable oilshigh in Omega-6) and processed foods that contain it.

Be aware that the nutrient composition of soy depends dramatically on the type of soy food. Whole soybeans can be nutritious, while refined soy-derived products like soy protein and soybean oil aren’t nutritious at all.

Bottom Line: Whole soybeans are rich in micronutrients, but they also contain phytates which block absorption of minerals. Soybeans are very rich in Omega-6 polyunsaturated fatty acids, which can cause problems.

Soy May Have Some Health Benefits

It wouldn’t be right to talk about all the bad stuff without mentioning the good. The truth is that there is some evidence of health benefits in certain people.

Soy has been well researched for its cholesterol lowering effects and several studies show that soy protein can reduce Total and LDL cholesterol, although others find no effect (7, 8, 9, 10).

It’s important to keep in mind that even IF soy reduces cholesterol (which studies don’t agree on), there is no guarantee that this will lead to a decrease in heart disease.

Observational studies show a mixed bag of results. Some studies show a reduced risk of heart disease, others do not (11,12).

There are also some observational studies showing that soy can reduce the risk of prostate cancer in old age, which is the most common cancer in men (13, 14).

Bottom Line: There is some evidence that soy can lower cholesterol levels, although studies show conflicting results. Men who consume soy are at a lower risk of developing prostate cancer in old age.

Soy Contains Isoflavones That Function as Endocrine Disruptors

Estrogens are steroid hormones mostly found in females, where they play a major role in regulating sexual development and reproductive cycles.

Estrogens are also found in men, although in smaller amounts.

The way estrogens (and other steroid hormones) work, is that they travel into the nuclei of cells and activate the estrogen receptor.

When that happens, there are changes in gene expression, leading to some kind of physiologic effect.

The problem with the estrogen receptor is that it isn’t very selective in the substances that can activate it. Some substances in the environment that look like estrogen can activate it too.

This is where the whole soy thing gets interesting…

Soy contains large amounts of biologically active compounds called isoflavones, which function as phytoestrogens… that is, plant-based compounds that can activate estrogen receptors in the human body (15).

These isoflavones are classified as endocrine disruptors, chemicals that interfere with the normal function of hormones in the body. The key isoflavones in soy are genistein, daidzein and glycitein.

This can cause reduced estrogen activity due to the isoflavones blocking the actual, more potent estrogen from binding, or it can lead to an increased estrogen activity due to the isoflavones activating the receptors (16).

Soy Isoflavones May Affect The Risk of Breast Cancer

Due to the estrogenic activity, these isoflavones are often used as a natural alternative to estrogenic drugs to relieve symptoms of menopause.

In fact, isoflavones can reduce symptoms when women are going through menopause, as well as reduce the risk of bone loss in elderly women, just like estrogen replacement therapy (17, 18).

However, this use is controversial and many believe that the risks outweigh any potential benefit.

Animal studies show that soy isoflavones can cause breast cancer (19, 20, 21). There are also human studies showing that soy isoflavones can stimulate the proliferation and activity of cells in the breasts.

In one study, 48 women were split into two groups. One group ate their normal diet, the other supplemented with 60 grams of soy protein.

After only 14 days, the soy protein group had significant increases in proliferation (increase in number) of the epithelial cells in the breasts, which are the cells that are most likely to turn cancerous (22).

In another study, 7 of 24 women (29.2%) had an increased number of breast epithelial cells when they supplemented with soy protein (23).

These changes may indicate an increased risk of breast cancer, which is the most common cancer in women. However, many observational studies show that women who consume soy actually have a reduced risk of breast cancer (24, 25).

It is a good idea not to make decisions based on observational studies… which tend to be unreliable. The biological changes in the breasts and the studies where soycauses breast cancer in rodents are a major cause for concern.

There are also some small human studies where soy caused mild disruptions of the menstrual cycle, leading to delayed menses and prolonged menstruation (26, 27).

Bottom Line: Soy isoflavones can increase the multiplication of cells in the breasts. However, observational studies show a reduced risk of breast cancer. Soy may lead to mild disruptions of the normal menstrual cycle.

Soy, Testosterone and Male Reproductive Health

Even though men have some amount of estrogen, having significantly elevated levels is not normal.

Therefore, it seems logical that increased estrogen activity from soy isoflavones could have some effects on men.

In rats, exposure to soy isoflavones in the womb can lead to adverse effects on sexual development in males (28, 29).

In one human study, 99 men attending an infertility clinic were studied. The men that had eaten the most soy for the past 3 months had the lowest sperm count (30).

Of course, this study is just a statistical correlation and does not prove that it was the soy that lead to decreases in sperm count.

Another study found that 40 milligrams per day of soy isoflavones for 4 months had no effect on hormones or semen quality (31).

Many believe that soy can reduce testosterone levels, but the effect appears to be weak and inconsistent. Some studies show a small reduction, while others find no effect (32, 33).

Bottom Line: Exposure to estrogen-like compounds in the womb can lead to adverse effects on males. Studies on the effects of soy on testosterone and sperm quality are inconclusive.

Soy May Interfere With The Function of The Thyroid

The isoflavones in soy also function as goitrogens, which are substances that interfere with thyroid function.

They can inhibit function of the enzyme thyroid peroxidase, which is essential for production of thyroid hormones (34, 35).

One study in 37 Japanese adults revealed that 30 grams (about 1 oz) of soybeans for 3 months raised levels of Thyroid Stimulating hormone (TSH), a marker of impaired thyroid function.

Many subjects experienced symptoms of hypothyroidism, including malaise, constipation, sleepiness and thyroid enlargement. These symptoms went away after they stopped consuming the soybeans (36).

However, there are other studies showing that soy has either no effect or only a very mild effect on thyroid function in humans (37, 38, 39).

Bottom Line: Even though soy isoflavones have been shown to inhibit the function of a key enzyme in the thyroid, there is not enough evidence to conclude that they contribute to hypothyroidism in adults.

Soy-Based Baby Formula is a Bad Idea

Exposing infants to isoflavones by feeding them soy-based infant formula can have harmful effects.

In one study, infant girls fed soy formula had significantly more breast tissue at 2 years of age than those who were fed breast milk or dairy-based formula (40).

Another study showed that girls fed soy formula were much more likely to go through puberty at a younger age (41).

There is also evidence that soy formula during infancy can lead to a lengthening of the menstrual cycle and increased pain during menses in adulthood (42).

Soy is also very high in manganese, MUCH higher than breast milk, which may lead to neurological problems and ADHD (43, 44). Soy infant formula is also high in aluminum, which can cause all sorts of problems (45, 46).

There is no question about it… breast milk is by far the best nourishment for babies. For women who can not breastfeed, milk-based formula is a much better option than soy-based formula, which should only be used as a last resort.

Bottom Line: There is significant evidence that soy-based infant formula can cause harm, both via its isoflavone content and its unnaturally high content of manganese and aluminum.

Fermented Soy May be Safe in Small Amounts

It is true that many Asian populations have consumed soy without apparent problems.

In fact, these populations tend to be much healthier than Westerners, although they’ve started to suffer many of the same diseases now that the Western diet has invaded those countries.

The thing is… these populations usually consume fermented soy products like natto, miso and tempeh.

Fermenting soy degrades some of the phytic acid, although it doesn’t get rid of the isoflavones (47).

Natto may be especially healthy, as it also contains a significant amount of Vitamin K2, which is important for cardiovascular and bone health and many people aren’t getting enough of (48, 49).

The dose makes the poison… and phytoestrogens are probably fine if you don’t eat that much. If you’re going to consume soy, choose fermented soy products and use small amounts.

Take Home Message

Reviewing the evidence on soy is incredibly confusing. For every study showing harm, there is another one showing beneficial effects.

However, I’d like to point out that in every study I looked at that showed beneficial effect, the study was either sponsored by the soy industry, or the authors had some kind of financial ties to the soy industry.

This doesn’t necessarily mean that their studies are invalid, but it’s something to keep in mind.

At the end of the day, it is important for women who are pregnant, plan on becoming pregnant, or are breastfeeding, to avoid soy and other sources of endocrine disrupting compounds.

Avoiding soy infant formula is very important as well. It should only be used as a last resort.

However, the evidence is too weak and inconsistent to conclude that moderate amounts of soy cause harm in adults.

I personally choose to avoid soy… even though the evidence is inconclusive, the fact that it is a relatively new food in the diet that contains endocrine disrupting compounds is reason enough for me.

Comment below what you think of this article? Do you support it? Are you For or Against Soy milk or any soy products? I personally am Against. Let me know what you think :)


Source
http://authoritynutrition.com/is-soy-bad-for-you-or-good/

What's in your milk?

Milk has become a health and consumer battleground, writes Elizabeth Meryment.

One of the great staples of my childhood was the reassuring sound each morning of the milkman delivering fresh bottles of creamy milk to the door.

I used to like the blue-topped bottles – homogenised and full cream – while my sister preferred the gold-topped variety – unhomogenised, so she could scoop the cream off the top with a teaspoon. It seemed a fairly simple choice.

These days, look on the supermarket shelves – home delivery of milk having long since gone the way of many luxuries, including milk in glass bottles – and the range on offer is utterly bamboozling. There's skim milk, high-calcium milk, A2 milk, vitamin-enriched milk, soy milk, lactose-free milk, organic milk and much, much more.

At the same time, supermarkets have radically altered the market by offering no-brand milk at the astonishing price of $1 a litre, making it cheaper than bottled water.

But for all this, has the quality of our milk improved?

Creating consistency

Ask dairy farmers and milk producers about the milk market today and they all agree things have changed.

But many say the changes have not resulted in a better product for consumers, let alone a better deal for farmers.

"Most milk has been standardised down these days, so the one thing people can say is that it tastes the same today, tomorrow and next week," says Queensland dairy farmer Richard Schroder, who produces one of the state's last remaining independent milk brands, Cooloola Milk. "It's hard to find milk now that is not adulterated to make it all taste the same."

NSW independent farmer John Fairley, who owns Country Valley milk, agrees and says nearly all milk sold today is actually a reconstituted product, often containing other dairy by-products.

Fairley says when big companies produce milk, they "pull it apart and put it back together again".

Helen Dornom, Dairy Australia's sustainability manager, agrees the components of milk are adjusted. She says this is to give us the levels of protein, fat and calcium that we expect. "For example, in early spring the natural protein levels in the milk straight from cows are low. This means the fat and carbohydrate levels will be higher in proportion, so these components are adjusted accordingly," she says.

Milk standardisation has been occurring since the late 1970s.

What's in milk?

"Reconstituted" milk is perfectly legal, but Fairley says most of this standardised milk contains a by-product from the dairy production process called permeate, which occurs when the milk proteins and fat are removed. Permeate has been used in Australian milk for about two decades.

Body+soul nutritionist Lisa Guy says permeate is cheaper than milk to buy, so combining the two makes a cheaper product for milk companies.

"Adding permeate to milk doesn't seem to reduce the nutritional value of milk, though. Milks with added permeate and pure milks seem to have a very similar calcium, protein and fat content," Guy says.

Fairley says permeate can taint the taste of the milk and increase its lactose (milk sugar) quotient. "It's high in lactose and if you are even mildly lactose intolerant, it might put you over the edge," he says.

Lactose intolerance is caused by a lack of the enzyme involved in the breakdown of lactose in the body. Dornom argues there is no link between lactose intolerance and permeate. "Adding permeate to milk will not increase its lactose level because the fat, protein and carbohydrate or sugar levels are always the same to ensure a consistent product throughout the year."

For many who find dairy hard to digest, the problem is not lactose, but casein, one of the main proteins in milk, explains Peter Nathan, CEO of dairy company A2. "About a quarter of people have a perceived intolerance to dairy but only about five per cent of people are diagnosed as lactose intolerant," he says. A2 only uses milk from breeds of cows that produce milk with a form of casein that many people find more digestion-friendly. "Many people can drink A2 where they couldn't otherwise drink milk," Nathan says.

Choices, choices

All milks for sale, regardless of how they are processed or whether they have permeate added, have to comply with the Australia New Zealand Food Standards Code. These standards set minimum and maximum requirements for fat and minimum requirements for protein.

Queensland Dairy Organisation president Brian Tessman agrees cheap supermarket milk "meets basic standards of milk" but, he says, there is milk and then there is premium-quality milk.

So what's a confused consumer to do?

Guy recommends the natural approach. "Ideally, choose milks that are as close to their natural state as possible."

Tessman encourages consumers to select the branded milk of small or large producers rather than unbranded supermarket milk because the return to the farmer is greater. He also believes the product is often superior.

"Each month [since the introduction of cheap milk] the average farmer is $700 to $800 out of pocket," he says.

For Fairley, interest in Country Valley milk has surged since the supermarket price war.

"When the $1 a litre milk came in, our sales the next month went up 25 per cent," he says. "Some people have made the decision to buy our milk to keep it local."

Schroder, too, hopes consumers will opt for the taste of local milk. "They might be paying a little bit more for it, but it's not adulterated," he says. "It actually tastes like milk."

Local milk

• NSW: Country Valley, Norco, Over the Moon, South Coast Dairy, Udder Farm.
• Victoria: Demeter Biodynamics, Jonesy's Dairy Fresh, La Latteria, Sungold.
• Queensland: Barambah Organics, Cooloola, Ivyhome, Maleny Dairies, Mungalli Creek Dairy, Misty Mountain Farms.
• SA: Alexandrina Cheese, BD Farm Paris Creek, Fleurieu Milk & Yoghurt Company, Tweedvale Milk.
• WA: Bannister Downes, Margaret River Organic Creameries, Ravenhill Dairy.
• Tasmania: Ashgrove, Elgaar Farm, Pyengana.

What about other milks

• Almond milk: Made from raw almonds and water, almond milk contains no lactose or cholesterol. While this milk is rich in vitamin E, selenium and manganese, it does not contain the same levels of calcium or protein as cow's milk. It can be made at home.
• Sheep's milk: Most often found on shelves in yoghurt or cheese such as fetta, sheep's milk is easy to digest and contains more calcium than cow's milk. It has a high mineral content and a mild, faintly salty taste. Sheep's milk contains lactose (as does goat).
• Rice milk: Rice milk is typically made from unsweetened brown rice. It does not contain high amounts of calcium or protein but is often fortified to boost calcium levels. It is free of cholesterol and lactose, making it suitable for those with lactose intolerance.
• Goat's milk: Goat's milk contains different proteins and fats to regular cow's milk, so many people find it easier to digest. Goat's milk is now commonly found in supermarkets and contains as much potassium, phosphorus, magnesium, iron and calcium as cow's milk.
• Soy milk: The most common alternative milk, soy milk is made from soybeans or soy protein isolate. There is a wide range of soy milks available, many  of them fortified to create a nutritional profile similar to cow's milk. Vanilla and chocolate  milks are also available.

Source
http://www.bodyandsoul.com.au/nutrition/nutrition+tips/whats+in+your+milkr,16527

Which milk is best for you?

We weigh up the nutritional benefits of six different types of milk.


At least 75 per cent of the world's population is intolerant to lactose, the sugar naturally found in cow's milk. While vegans, some children and those who are unable to digest dairy avoid lactose like the plague, are there any other reasons the rest of us should shun it? And if we do, what are the alternatives? Here, we take a look at the health benefits of six sources of milk.

1

Cow's milk

Available in low-fat and full-fat varieties, cow's milk is higher in calcium than most milks (calcium-enriched milks are comparable) and is rich in protein.

Research shows ingredients in low-fat cow's milk may help to reduce the risk of osteoporosis, colon cancer and type 2 diabetes. A two-year study published in The American Journal of Clinical Nutrition revealed those who consumed a high amount of non-fat or "skimmed" milk products lowered their risk of high blood pressure by 50 per cent, compared to drinking small amounts or none at all.

Need to know: Full-fat cow's milk is high in saturated fat, so those at risk of heart disease or diabetes should drink it in small amounts or avoid it completely. Also, producing cow's milk comes at a cost to the environment: cow's need to drink at least three litres of water to produce one litre of milk. Therefore, most high-producing dairy cows are drinking at least 150 litres of fresh water every day.

2

Goat's milk

It's not the easiest to find but for some goat's milk can be worth the search. Goat's milk contains different proteins and fats to cow's milk, making it easier for some people to digest. Goat's milk is high in phosphorus, zinc, essential fatty acids and contains as much potassium, magnesium, iron and calcium as cow's milk.

It's considered a good choice for health-conscious adults too. A University of Granada study showed drinking goat's milk regularly may help to reduce cholesterol levels, and support those with iron deficiency anaemia, since it helps to regenerate haemoglobin.

Need to know: Some people find goat's milk tastes unpleasant. It isn't suitable for vegans, and still contains lactose, although this is lower than cow's milk. This milk is becoming more common in health food stores and supermarkets. Always look for goat's milk that has been pasturised, warns Dietitian Denise Griffiths from the Dietitians Association of Australia. "Unpasteurised milk is a health hazard because of the dangers of bacterial diseases."

3

Soy milk

One of the most common non-dairy sources, soy milk is traditionally made from a mixture of soybeans and water. Soy milk is lactose-free, rich in calcium and protein and contains no saturated fat.

Need to know: Controversy still surrounds the effects soy has on women's hormone health. body+soul nutritionist Lisa Guy says soy milk is not suitable for infants and young children, particularly girls, since it could potentially disrupt hormone production if consumed in high amounts.

"Soy can act like oestrogen in the body, attaching to oestrogen receptors," she says. The isoflavones in soy however, could offer relief for menopausal women. "Soy [milk] is beneficial for menopausal women as it makes the body think it has more circulating oestrogen," she says.

4

Oat milk

If you dislike nutty-tasting milk, oat milk's mild and oaty flavour might be for you. Oat milk is high in fibre, folic acid, vitamin E and phytochemicals that could help prevent heart disease, stroke and some types of cancer. Researchers from Tufts University in Boston found that antioxidants in wholegrain oats help to prevent coronary heart disease and also lower cholesterol levels. Oat milk is free of lactose and cholesterol, and low in saturated fat. In fact, "All plant-based milks have less saturated fat than animal milks," explains Griffiths.

Need to know: Oat milk is not gluten free and contains less protein than cow milk's. Many non-fortified versions contain as little as 7mg of calcium per 250ml, but calcium-fortified brands have just as much as cow's milk with 300mg per 250ml.

5

Rice milk

Rice milk is traditionally made from unsweetened brown rice. Since it is free from cholesterol, saturated fat and lactose, rice milk is considered a healthy choice for those intolerant to dairy.

Need to know: Rice milk is low in calcium and protein, so look for brands that have been fortified (some with chickpeas) to boost calcium levels. "Rice milk is also considered a high-GI food, and lacks the vitamin A that full-fat cow's milk contains," Guy says.

6

Almond milk

Made from finely ground raw almonds and water, almond milk does not contain cholesterol or lactose.

Need to know: While this milk is high in antioxidant-rich vitamin E and low in fat, it contains much less protein than cow's milk. Some supermarket brands contain added sugar too, so read the label carefully, warns Guy. A healthier alternative is to make your own almond milk at home.

1. Soak one cup of almonds in water for six hours

2. Drain and discard the water.

3. Blend the almonds with three cups of fresh water and two dates until almost smooth.

4. Strain with a cheesecloth or a nut milk bag then refrigerate for up to four days.

Source
http://www.bodyandsoul.com.au/nutrition/nutrition+tips/which+milk+is+best+for+your,16541