Milk-Off! The Real Skinny on Rice

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Before you trade in your dairy, here’s a look at how the milk of our childhood measures up against its grown-up varieties.

Cow’s Milk
Traditional milk has garnered a lot of controversy over whether it leads to a leaner and healthier lifestyle. Conventional milk is an excellent source of protein, bone-strengthening calcium, as well as vitamins D and K. The National Academy of Sciences recommends that people aged 19 to 50 should digest 1,000 milligrams of calcium per day, or drink around one to two glasses per day, but it’s still unclear how much calcium we should be consuming. As the Harvard School of Public Health Nutrition Source reported, too much milk could mean too much saturated fat and retinol (vitamin A), which can sometimes end up weakening bones.

When it comes to reduced-fat and fat-free versus whole milk, low fat may mean fewer calories but that may not mean lower calorie intake. Studieshave shown that fat is more satiating and may help control appetite. But Katz advises to find sources of fat that could benefit your health, such as olive oil, avocados, fish, nuts, and olives.

Bottom line: If you’re going to skip cow’s milk, make sure you find a good source of calcium elsewhere in your diet, including leafy green vegetables, tofu, baked beans, or supplements that include vitamin D. More importantly, Katz and Politi agree that reduced-fat, organic milk, which is untreated with hormones and antibiotics, is your best bet.

Rice Milk
Rice milk is processed, milled rice, blended with water until it transforms into a liquid. During the process, carbohydrates become sugar, giving it a natural sweetened taste. The sugary alternative is very low in nutrient value unless vitamins and calcium are added to it. It’s the least likely to trigger allergies, but contains almost no protein.

Bottom line: Rice milk is great for lactose intolerance, but it has twice as many carbohydrates and is not nutritious alternative for milk. Balance rice milk with other sources of protein, or look for brands that enrich the milk in chickpea protein to get an extra boost of calcium.

Source: http://time.com/10093/milk-soy-almond-rice/

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