Dairy vs non- dairy milk

23 . 06 . 2013

I was always happy with the fact that I wasn’t born with casein allergy or lactose intolerance. Milk is definitely one of my favourite drink of all time. I drink it with anything- oats, cookies, smoothie and with honey for sleepless nights. When I was trying to clear up my acne, I found out that dairy milk was one of the main factors contributing to the regular re-growth of unwanted red bumps. As an alternative, I turned to non-dairy almond milk. Almond milk didn’t trigger my breakout as they don’t contain hormones that mess with the ones in my body system. My acne started clearing. Plus, almond milk contains high level of Vitamin E and manganese, which improves your skin quality!

Why I switched from dairy to non-dairy:
  1. Most commercial sold milk go through pasteurization and homogenisation which greatly alters the protein structure of milk and kill nutrients.
  2. Contains millions of pus cells and residues of hormones, steroids and antibiotics given to the cows. (One of the factors contributing to my acne as mentioned above and worst of all, they’re artificially impregnated!)
  3. Regular consumption has been shown to link with prostate, breast and colon cancer.
  4. Production of cow milk supports the veal industry.
  5. Causes emotional and physical suffering for the cows.
  6. Very harmful to the environment and causes global warming!

Depending on your daily needs and taste buds, you can also swap dairy with non-dairy milk.

Mooooove over, milk. Here’s a breakdown of some non-dairy alternatives:

Almond milk & Soy milk

Both are:

  • Vegan and gluten free – suitable for consumption for vegans and people with Coeliac disease
  • High level of B vitamins – increase metabolic rate, burn fat and calories more efficiently (another gym goer’s staple food) 
  • High in iron, magnesium, phosphorus, zinc, copper and manganese – help control blood pressure, improve blood oxygenation and protect you against diseases.
  • Fibre- contains 1-4g of fibre per cup, compared to cow’s milk which contains almost none
Almond milk 
  • Little or no added sugar, zero cholestrol, naturally free of saturated fats – suitable for consumers with high cholesterol
  • Least amount of carbohydrate compared to others, with only 2g per cup!
  • Less starchy compared to soymilk
  • Flavour: Slightly nutty
  • Commonly used for: Baking, creamer for coffee and tea
Calories: 40-60 kcal
Fat: 2.5g, 0g saturated
Sugars: 7g
Soy milk

  • Little or no added sugar
  • High protein content – a whopping 4-7g per cup!
  • Sodium content is almost zero, hence reduces stomach bloat
  • Improve bone mineral density, lower breast and prostate cancer
  • For girls! It contains phytochemical phytoeostrogens – balances hormones. Phytoeostrogens in soy can regulate eostrogen levels in the body, increasing them when they’re too low or decreasing when they’re too high.
  • Flavour: Slightly sweet and creamy
  • Commonly used for: Sauces, casseroles, soups and cereal

Calories: 100 kcal
Fat: 3g, 1.5g saturated
Sugars: 5g

Hazelnut milk
  • Vegan and gluten free 
  • Good source of Vitamin B1,B2 and B6 – essential in blood formation and mental health
  • High in protein and vitamin E
  • High in potassium and calcium
  • Flavour: Roasted aroma and velvety texture
  • Commonly used for: Cereal

Calories: 110 kcal
Fat: 3.5g, 0g saturated
Sugars: 14g

Hemp milk
  • Vegan and gluten free
  • Rich in heart-healthy omegas, all 10 essential amino acids, minerals and protein
  • Flavour: Slightly grassy and nutty
  • Commonly used for: Baking and cooking savoury dishes 

Calories: 60 kcal
Fat: 0g, 0.5 saturated 
Sugars: 0g

Rice milk
  • Enriched with calcium and vitamins A, B12 and D
  • Flavour: Slightly sweet
  • Commonly used for: Desserts, baked goods, smoothie and cereal.

Calories: 90-120 kcal
Fat: 2g, 0g saturated
Sugars: 0g 
NOTE: Nutritional stats may vary depending on the brands used. 

    Also, note that there is no say in which kind of milk is better for you, each of them are advantageous in some aspects and have shortcomings in others.

    Hope this helped! 🙂


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