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There’s something idyllic about a pastoral landscape spotted by milk-laden cows munching abundant green grass and following the protective shade as it rotates around a tree. Skip ahead 100 years to the commercial milk factory, where controversial animal feed practices and intensive treatment methods have altered the fresh, raw milk of days gone by. You’ll look differently at the whitish liquid that’s more important than blood to standard health officials and well-funded dairy boards.

Milk moustaches are currently out of style, especially since the US Department of Agriculture ruled in September 2001 that the “Got Milk?” advertisements featuring high profile celebrities make untruthful health claims: milk doesn’t improve sports performance or alone prevent osteoporosis. In fact, research has shown that milk consumption is linked to increased risk of prostate cancer and heart disease. Other health problems associated with commercial pasteurized dairy products include nasal congestion, childhood ear infections, colds, food allergy and fatigue.

It’s estimated that one in three adults is lactose intolerant, resulting in gas and diarrhea. (Note: cultured dairy foods, such as kefir, yogurt, cheese and buttermilk, are well tolerated by most people. The lactose is predigested and turned into lactic acid. It’s the heat treatment (pasteurization) of milk that destroys the enzyme lactase in milk and makes it difficult for some people to metabolize the protein and calcium.) Fortunately for people who want to avoid milk products for health or ethical reasons, there’s a whole fridge of milk substitutes just waiting to be poured.

Soy milks are a popular choice for people exploring non-dairy options. The soybean was first described in Chinese manuscripts in 2800 BC and is considered the “beef” of China due to its high protein content (38 percent). A standard 250 ml cup of soy milk provides about nine grams of soy protein. Soy products also contain isoflavones, the most potent class of phytoestrogens (plant hormones). Research has shown that soy products, when consumed in moderation, are healthy additions to the diet and can reduce cholesterol and heart disease, as well as prevent menopausal symptoms, certain types of cancer and possibly osteoporosis. Individual soy milks vary in the amount of isoflavones they contain. That information is generally printed on the label.

If you’re nuts about nuts, then nut milk is the non-dairy selection for you. Nut milks made from almonds, filberts, cashews and even sunflower seeds are full of enzymes, conveniently purchased and even easy to prepare at home. Almonds are an excellent source of calcium, magnesium, phosphorus, potassium, iron, manganese and zinc. Soak them overnight to eliminate enzyme inhibitors. Then blend your nuts with water or juice. The ratio of liquid to nut is about three or four to one. Hard nuts should be softened first. After blending, strain the nut pulp using a fine sieve if desired (the pulp makes a great addition to baking recipes). Keep your nut milk refrigerated and drink within days. The creamy sweetness, coupled with the delicate nutty flavour, may surprise you.

Rice milks are another non-dairy alternative available in health food stores. Like other non-dairy drinks, rice milks can be used for general drinking, in soups and puddings and for everyday cooking. A splash of soy, rice or nut milk over breakfast cereal topped with seasonal fresh fruit is a new and nutritious twist on a recipe favourite. Some milk alternatives come nutrient-enriched or with added flavourings. They vary in taste, texture and appearance and taste great blended together for a slightly different flavour. With a little experimenting, you can find the products that suit your culinary needs and help put poor-quality cow’s milk where it belongs…out to pasture.

Calcium Conundrum

Most people associate calcium intake with dairy products. Yet calcium absorption also requires magnesium, phosphorus and vitamins A, C and D. Commercial dairy products generally don’t provide these nutrients, yet it’s not hard to get all the absorbable calcium you need. Following is a partial list of sources, most of which have built-in calcium helpers. (You’ll notice that milk doesn’t contain nearly as much calcium as dark, leafy vegetables.) Other suggestions for improving and maintaining calcium stores include avoiding calcium inhibitors such as coffee, soft drinks, excess protein, refined sugars, alcohol, cigarettes, excess salt and diuretics. Calcium supplements can be helpful, as can getting enough moderate exercise and adequate vitamin D from sunshine.

Source: alive #231, January 2002

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