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Swap your milk challenge

GLOW Monday Challenge: Swap Your Milk Challenge!

Today, you can find many alternatives for animal milk, yogurt, and other dairy products in the supermarkets. The number of people drinking and using them is rising, so there are a lot more options out there than there used to be!

Regular milk has a lot of potential negative effects on your body- including leeching calcium from your bones (yes- this is true!), causing inflammation in your body, and causing digestive problems because 75% of the world’s population is unable to properly digest milk after the age of 5!

Even if you don’t feel the negative effects from drinking regular milk, I encourage you to give some of these other options a try!

Alternatives are:

Soy Milk: Produced from soaking and grinding soybeans, boiling the mixture and filtering the remaining particles
Pro: Becoming widely available, thickest of the alternative milks, longer shelf-life than dairy milk, can be stored at room temperature for months
Con: Often contains gums, fillers, and added sugar. If not organic, it is likely a GMO and contains pesticides
Take-away – Avoid Soy Milk as it is potentially more inflammatory than cows milk

Almond Milk: Produced from blending almonds in water and passing through a filter
Pro: Good alternative to dairy and soy milks, lower calorie (unless sweetened), high in vitamin E
Cons: Often contains gums, fillers, and added sugars. Typically contains the non-active form of vitamin D (D2). Made from skinless almonds with most fiber and antioxidants removed
Take away – Almond Milk can be a good dairy free alternative, but be sure to check ingredients or make it yourself.

Goat Milk: Milked and bottled directly from goats
Pro: Easier to digest because it contains A2 Beta Casein, and less allergenic than cow dairy. Nutrients and minerals are more bioavailable than cow dairy
Con: Has a strong flavor and smell that may be unpleasant to some
Take Away – Goat Milk is a great alternative to Cow’s Milk, with tons of nutritional benefits

Cashew Milk: Raw cashews are soaked in water, blended, and filtered
Pros: Good flavor and often thicker than other alternative milks. Contains significant amounts of tryptophan which may increase serotonin.
Cons: Often contains gums, fillers, and often added sugars. Typically contains the non-active form of vitamin D (D2). Has a higher rate of intolerance or allergy than other alternative milks
Take-away – Proceed with caution and look out for symptoms.

Coconut Milk: Grated pulp is soaked in hot water, squeezed, and filtered
Pros: High in healthy fats and medium chain triglycerides. Higher in vitamins and minerals than other alternative milks. Improves digestion and aids in constipation
Cons: Often contains gums, fillers, and often added sugars. Typically contains the non-active form of vitamin D (D2). Canned varieties may contain BPA (an industrial chemical used to make plastic)
Take Away – Coconut milk itself can be very nutritious, high in healthy fats, low in carbs, and a great milk alternative, however, be aware of the fillers and additives.

Hemp Milk: Hemp seeds are blended with water, salt, and sweetener then strained
Pros: Is a complete protein and contains healthy fats including omega 3. It is also a good source of calcium, phosphorus, magnesium, Vitamin D, and B vitamins among others.
Cons: Does not mix well and can separate in drinks like coffee; can be challenging to find
Take Away – Worth a try if you can find a good quality brand.

Since people have different tastes, I would recommend you experiment with a couple of different options to see what you like the best! Just make sure whichever option you choose is not loaded with sugar or other strange ingredients. Remember- the fewer the ingredients the better!

Are you up for the milk swap challenge this week? Which milk are you going to try this week!? Let me know in a comment below!

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14 Comments

  1. What about rice milk?

  2. What about rice milk?

  3. What about rice milk?

  4. I like rice milk but it has alot more sugar than the other milks.

  5. I like rice milk but it has alot more sugar than the other milks.

  6. I like rice milk but it has alot more sugar than the other milks.

  7. I’ve been using oatmilk for 5 weeks now and I love it! Oatly barista foames beautifully. It tastes kind of nutty.

  8. I’ve been using oatmilk for 5 weeks now and I love it! Oatly barista foames beautifully. It tastes kind of nutty.

  9. I’ve been using oatmilk for 5 weeks now and I love it! Oatly barista foames beautifully. It tastes kind of nutty.

  10. I’ve been using a plant milk called Ripple since it came on the market. Really like it!

  11. I’ve been using a plant milk called Ripple since it came on the market. Really like it!

  12. I’ve been using a plant milk called Ripple since it came on the market. Really like it!

  13. I enjoy unsweetened Almond milk and Coconut milk.. I will buy more Coconut milk because it seems more nutritious.

  14. I enjoy unsweetened Almond milk and Coconut milk.. I will buy more Coconut milk because it seems more nutritious.


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