Today, I wanted to share @hormonehealingrd post on Milk alternatives.
Let’s start with comparing the top 4 most common milk alternatives to actual milk:
1 cup of milk has about 150 calories and 8g of protein, fat, and carb. This makes it an extremely balanced food.
When replacing milk with something else, it is important to keep this in mind.
If you swipe to the second image, you will see that none of the milk alternatives were as balanced in macros.
They also all lacked protein except for soy milk. Many people have soy allergies or health concerns when it comes to soy. It also often contains synthetic additives and isn’t the best flavor-wise, therefore, I don’t recommend it.
The other concern when it comes to these alternatives is that they all contain anti-nutrients called phytic acid. These bind to minerals and reduce absorption.
Lastly, almonds and soy both contain polyunsaturated fatty acids AKA PUFAs.
These types of fat are less stable and can create more stress and inflammation in the body.
So what milk alternative do I recommend?
Hands down, coconut milk 🥥
Coconut milk is much lower in phytic acid, it has saturated fats and medium chain triglycerides, which are both beneficial for hormone & metabolic health, AND it’s high in potassium (great for thyroid and overall health).
The biggest thing to remember is that there is very little protein in coconut milk.
If using it for a substitute for something like Greek yogurt, you’d want to make sure you add some protein in there (collagen or bone broth protein is a great option).
I hope this breakdown was helpful when considering a milk alternative. Please check out my dairy series for more info on successfully including dairy in a hormone friendly diet 🤍
Repost from @hormonehealingrd