Page 21 - Florida Sentinel 5-3-2019

Health
great alternatives. Read labels to check for added sweeteners, addi- tives and thickeners and choose the best dairy-free option that sat- isfies you the most and ultimately does your body and health good.
OAT MILK
This milk is quite simple to make since all you need is oats and water, however, if you choose to purchase at a store instead, be sure to check the ingredients as some manufacturers sometimes add other ingredients such as oils, salt, and gums to produce a better taste and texture.
In addition to being higher in calories and protein than some of the other dairy-free options, oat milk is also high in total fiber and beta-glucan, a type of dietary fiber that helps lower cholesterol and
blood sugar levels and is great for your heart.
COCONUT MILK
Made from water and the white flesh of brown coconuts, co- conut milk has a slightly sweet and subtle coconut flavor and a creamy texture. Coconut milk contains a large amount of satu- rated fat known as medium-chain triglycerides (MCTs), in which re- search suggests may aid with weight loss.
Of all the non-dairy milks, co- conut milk has the lowest protein and carbohydrate content, so while it may not be the best option for those who want to increase their protein intake, it’s a good choice for those who are looking to reduce their carbohydrate in- take.
If you were around in the 90s, you may remember the start of the ‘Got Milk?’ advertisement cam- paign where a host of different celebrities would grace magazine pages wearing the signature white mustache, all while promoting the infamous campaign that encouraged the consumption of cow’s milk in order to achieve healthy bones, teeth, and strong muscles.
However, research shows that cow’s milk doesn’t quite live up to the popular slogan that claims dairy milk “does a body good” after all, at least not for humans, anyway.
Here are a few dairy-free recommendations that are fortified with nutrients that can contribute to a healthy lifestyle.
ALMOND MILK
A mixture of grounded al- monds and water, almond milk consists of roughly 60 calories per serving, 50% more calcium than dairy milk and is a good source of Vitamin E, which are antioxidants that help protect the body from disease-causing substances known as free-radicals.
It has a slightly sweet and nutty flavor, smooth texture and is one of the most popular nondairy milks to use in coffee and tea. Al- though it’s a great alternative to cow’s milk, it’s significantly lower in protein, which means if you’re looking for a more fulfilling break- fast, you’ll definitely want to pair it with other hearty plant-based breakfast options.
CASHEW MILK
Similar to almond milk, cashew milk tends to be low in protein, has 50% more calcium than dairy milk and has a sweet
and faint nutty taste. Unsweet- ened cashew milk has 1/3 of the calories of skim milk with 25 calo- ries per serving, making it a good choice for people who want to re- duce their total daily calorie in- take.
Additionally, it’s thick, rich and creamy texture is an espe- cially delicious option to use as a dairy replacement in smoothies and desserts and is also quite easy and inexpensive to make at home.
For many people, cow’s milk may be hard to break away from, but, if you’re wanting to forgo using dairy milk for health or eth- ical reasons, there are plenty of
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