#44 From Dairy to Non-Dairy: The Milk Dilemma

The rise of plant-based milks has sparked a vibrant conversation around what it means to consume dairy in today's world. In this episode, we delve into the transformation of our relationship with milk—from traditional dairy to a host of alternatives. Are these plant-based options as healthy as they claim to be? We break down the myths and facts surrounding different milk varieties, shedding light on their nutritional content and how they affect our bodies. 

Join us as we discuss the impact of thought-provoking documentaries like *Cowspiracy*, which has influenced public perception and dietary choices around dairy. We examine common alternatives, such as almond, soy, oat, and coconut milks, exploring their respective benefits and potential drawbacks specifically for gut health and allergens. 

Most importantly, we emphasise the significance of personalised nutrition in our dietary choices. Understanding how different milks interact with our individual health needs can empower listeners to make informed decisions about their diets. Tune in for an insightful exploration and essential takeaways that could help improve your wellbeing. If you're ready to revolutionise your relationship with milk, this episode is your guide. Don't forget to subscribe and share your thoughts with us!

Chapters

• 0:00 Welcome and Introduction
• 12:00 The Current Dairy Debate
• 35:00 Exploring Plant
• 59:00 Nutritional Breakdown of Different Milks
• 1:20:00 The Importance of Personalised Nutrition
• 1:45:00 Conclusion and Key Takeaways

Transcript

Speaker 1: 0:00

Hello, hello everybody and welcome back to this wellness podcast. I am your host, star Fridenberg, and the podcast is called Can't Make this Sugar, honey, ice and Tea Up and I'm not allowed to use the word, as I've just learnt on community guidelines within the first seven seconds. So I thought, actually for hilariousness in a way is maybe I could say, because often when I use the swear word sugar, honey, ice and tea, I always go oh, shiitake and shiitake mushrooms are obviously a big thing and all about the mushroom and fungi world now taking over. So I thought why not say I can't make this shiitake up? So when you hear me say that going forward, please understand there is a purpose and a reason and refer to this podcast for explanation. So let's get on today. So today's not necessarily going to be a long podcast with my voice explaining my personal life stories and sort of creating context around why I'm motivated to do what I do. You know the experience and exposures that have basically forged my path onto why I'm doing this and let's get on with it.

Speaker 1: 1:07

So the topic of today is we're talking about milks and it's recently come to light. So of course you know dairy intolerance is, you know, the fad at the moment and everyone's avoiding dairy like the plague, and that will obviously encompass milk and milk what's? You know the most common one, especially in the UK because of the coldness. You know you're drinking tea, you're drinking coffee, you're drinking different forms of hot beverages, matcha, etc. You know just to endless list and not really relevant to this. But the whole point of it is that we've gone from the societal shift going. Dairy is bad and you know, for various reasons, and there was a uh, a documentary I watched oh gosh, I can't remember how many moons ago, maybe 2016 or 17, something around there called Cowspiracy on Netflix. I assume it's still on there because obviously it's done so well and a lot of people still come into the clinic saying, oh my gosh, have you watched this? And I'm like, yeah, quite a while ago, and you know it's quite informative, very eye-opening, and the biggest thing is just, you know, the treatment of animals and also how, how healthy is the milk? You know actually, um, and factoring in with what the cows are being or consuming and what they are so given in terms of the antibiotics and all of that. So you know, the milk is kind of in question at the moment, but of course being and you know, in reference to the UK, you know, if you, if you think about a lot, there's a lot of farms. I don't know why, but Ireland is coming, coming into my mind and I just think about, you know, and as I've been, as I've been in Kilkenny on a farm there and it was just really wonderful just to see the treatment and the care when you really do source from local farmers and the milk quality is just completely different.

Speaker 1: 2:55

So what's happening at the moment is that, you know, especially with blood testing, people becoming a lot more aware of what intolerances are, food sensitivities and food allergies. And the most common thing that I get when I say to people, because this affects your gut health, it's the fuel we're putting into our body and is ultimately the causation or the cause or the root of. You know, we clean out your vehicle with the gut health cleaning that I do via colonic hydrotherapy and it's okay. Well, your body's reset. Then, obviously, what are you putting in? That's re-triggering the sensitivities, the bloating, the inflammation, you know, the upset belly, etc.

Speaker 1: 3:33

And so I always encourage people to to do blood tests and they the usual common response is oh, I don't have any allergies, because I've done them at the doctors and I just obviously want to point reference to the ones that we do in private healthcare. Versus the NHS or you know wherever local to your country, it's not the same thing. So when we test food intolerances and food allergies from a private perspective, the amount of foods that are tested or ingredients that are tested are significantly more and also varied, whereas when you do an allergy test at the doctors, they'll do just a handful of things and it'll be more environmental, in my opinion, and in the private testing we do, we also do environmental. So they'll just test the most commons where they want to see if you're celiac or you have a dairy allergy, but we're not looking at the exhaustive list of other things that are more common. So that's why I always say, just to reframe your mindset is if you're thinking oh, why am I?

Speaker 1: 4:39

You know, the most common one is like I train really well, I drink a lot of water, I sleep a lot, you know I've got a good work-life balance, but I just can't seem to understand why my stomach is like this or why my gut health behaves like this, or why am I excessively fatigued? The reasons cannot be justified and, I would say, most common outcome of my answer would be have you looked at your foods? And they'll say well, foods. And they'll say what I'm eating, healthy, I'm eating properly and I just have to keep saying well, just be mindful, what on paper is classed as healthy and I'm just going to use broccoli because that's coming up to my mind now may be classed as a healthy vegetable, but based on your genetic predispositions or your DNA, your factors, your lifestyle, your environmental exposures, etc. So many factors that can make broccoli for you not good. And so that's why I love this testing is because, again, I'm working with a client-centered approach, which is saying what does your body say, what does your body want, what does your body not want? And so we focus on that.

Speaker 1: 5:48

So, coming back to the premise of dairy, or the purpose of dairy for today is we're talking about this huge shift now that plant-based milks, you know, have literally skyrocketed and it's become a really, really good, good business. But what people are not recognizing is okay, you know, just because what something says on the in this case the carton or the box, um, is not necessarily what is inside. So you need to be mindful, you need to be careful. So I use. The most common example is pretz. They will give you, uh, coconut milk, they, they will give you soy milk and they will give you an almond milk alternative.

Speaker 1: 6:33

But, as I always say, people need to be careful because, you know, if you have a gluten problem, I generally typically say to avoid oat milk, right, generally typically say to avoid oat milk, right, if you have a. In my case I have a rice allergy, very unfortunate, but it is what it is, and coconut milk often has components of rice in it. So then again can't have that either. And then almond is quite a common allergy as well in terms of a nut response. So then you can't have that either. And then soy milk as well is often um, is often a substitute, and I kind of think it stems back to, you know, culturally, um, in asia they, uh, you know asian people are raised on soy fermented products. It's sort of in their system. They know how to process and digest it, so they're more acclimatized to consuming a product like that.

Speaker 1: 7:27

But typically in the West I tend to tell people please avoid soy like the plague, because it's very, very, very big on disrupting hormones, which is another huge thing that our population is struggling with, because I don't know if you've seen the huge increase in, you know, polycystic ovaries, hormone problems, fertility issues, and so I just ask people to avoid soy like the plague. So then you go, ok, well, if I can't have dairy and I can't have basically all the other options, what can I have? And so I kind of get people to say, you know, maybe start learning to drink black versions of whatever you're drinking, or herbal teas, or a black coffee, or what a lot of people do is they just bring their own goodies with them alongside and maybe it might actually in another positive way, maybe taking away from you having to buy those things, which one helps reduce your consumption of it so you don't have it all the time. And it can also be good for your bank account as well, because you know it's really ridiculous. I mean, to go anywhere in London to buy a coffee is like anywhere between three to five pound, and even more in some places, and I think, wow, like how do you justify that? Because obviously, with my accounting background, I know that you know, selling a coffee is like like 10 P or something like that. So it's a really, really, really fantastic business model.

Speaker 1: 8:53

But in terms of, uh, you know from as being, as being the consumer, I'm just like I cannot justify it. So you will really rarely, rarely see me buying coffee outside, unless there's like an intentional business meeting or something like that. But I like to make the good stuff at home, uh, because I know where, uh, that, where the ingredients are sourced, I know they're organic, I know they're healthy, and I also cook them at the create and make them at the right temperatures as well, because people also don't know about that. But anyway, just lots of sidetrack and a little extra information. So, you know, I just can't justify it.

Speaker 1: 9:31

If you, if you think about, if you extrapolate, you know spending that kind of money over a year, it's thousands and thousands of pounds and you just think, you know, could you have spent that money better? I don't mind spending money. You know, girl mouth, I don't mind spending money. You know, girl mouth, I don't mind spending money. Um, and my boyfriend will definitely say yes, definitely too. But it's all about the premise of I will pay for something where I recognize its value and if I don't, then I cannot justify it, even if it's one pound, right? So when we're coming to milk. So so it's now again huge shift on.

Speaker 1: 10:05

You know, I guess I always, just always go back to South Africa in my head as it was so close minded, and that's why I moved, you know, countries is because I just wanted to be with a system that was a little bit more ahead, a little bit more open, a little bit more interested in health and well-being. But you know, the world is catching up. So the shift now going into plant-based milks or, as I remember, my brother was like oh, all you're doing is eating this rabbit food, like where's your South African? You know, where's the meat, where is this? When I was being a vegan for a few years. But so anyway, I just want to say I'm just sidetracking a lot today, but the premise is, with milk, just because it's plant based doesn't mean it's healthy, right.

Speaker 1: 10:51

And so the biggest thing at the moment and there was a huge awareness last year around how much weight people are gaining because they're adding plant based milks in the diet and I'm going to really name and shame, it's the oat milk. And that's quite interesting because I remember when I was at, I was trying out at a random gym and there was a poster ongoing. You know, I cut out oat milk and I lost. I lost 10 kilograms as a result of it. And you think like, wow, that's 22 pounds, by the way. So you kind of like, wow, that's, that's, that's a lot.

Speaker 1: 11:26

You know how fattening because we lose awareness about how many drinks we're having within a day. And it's the same thing when I, you know, when people are saying to me in the clinic, I want to lose weight, and I say, well, you know, do you have sugar in your tea or coffee? And they'll say, yeah, I do. And it's like, okay, well, how much are you having? How many drinks are you having a day? And it's scary, you know it can be five, it can be 10 cups. And then when you, you know, add all of that sugar up. It's kilograms and kilograms. And you think that's such a quick and easy fix if you can start to eliminate that.

Speaker 1: 11:57

And I am not a fan of sweetener, especially the one I always talk about is excuse me, the one I always talk about is excuse me, the one I always talk about is candarel. I mean, I don't know what other sweeteners are out there, but I avoid them like the plague, because I used to say back in the day. You know too much sugar, okay, we're gonna, you know, face the pandemic of diabetes. But also, if you have too much sweetener and all artificial ingredients, then we're going to face the pandemic of cancer and it's kind of like which one are you veering towards? And it's you know. We need to try and stay away from that, because these are the two most popular issues health issues, I would say that are plaguing society at the moment. So it's just quite interesting.

Speaker 1: 12:37

So what I've got here is we're going to be talking about, uh, reviewing the seven most health, the seven healthiest milk options out there, and what I will do is a big shout out, not that I'm being sponsored or anything by this company at all. It's just I really do notice from all the brands and products that I do try, because I always am I basically am a product reviewer and finding the best healthy ingredients and products available to support my personal well-being. And then, you know, in a fortunate way, then I can share my research and knowledge with people to say please be mindful of this, please read that, please don't do that one that one says it's healthy but actually when you look at the ingredients, it's really, really not. So I'm going to give a big, big, big, big, big shout out here to the brand called Plenish, and they do have varying flavors as well that are really good, as well as barista versions and I always recommend barista versions where you can, because when you use a milk frother, or in case I use Velvetizer to make milk, or you have a coffee machine, etc. The milk just froths better and it gives you that cafe barista-like coffee and you just feel like I'm just having something like a treat, really, really delicious. So I really do recommend them. But not only that.

Speaker 1: 14:03

I will also be talking about cow's milk. There's another milk that people almost don't know, which is called jersey milk, and jersey milk you can find in the shops. I do know I can get it in Waitrose, I've seen it in Sainsbury's, I've seen it in Tesco's, I've seen it in Asda, you know, just to name a few shops. So it is available, but not uh and um, a little, a little as well, so, uh. So it's definitely, it's definitely available many places, but because it's not a widely known product, they don't stock a lot on the shelves and often for my own personal shop, uh, it is sold out. So just sort of I say be mindful, it does go off quite quickly, uh. So just be mindful of that when you plan your shop, how much milk you have, because it's been it's sold in a liter form, uh, yeah, so, and jersey milk, basically I, which I'll talk about later is, uh, from it.

Speaker 1: 15:02

It's a dairy milk product, but it has a different protein in it, called A2 protein, and so it's actually easier to digest on a system that struggles with lactose issues, right? So plant-based milk options typically contain less protein and other nutrients than cow's milk. So this is another big thing that people, with regards to you know, focus on their protein intake. They're being mindful of that. Also, you know other aspects that you would get from dairy, which would be calcium, et cetera.

Speaker 1: 15:37

There is actually another amazing product I've just discovered. It is a dairy product, but it's a protein, protein milk. I forget the name off the top of my head, but where I have been able to see it being sourced from is Sainsbury's, and because it's relatively new, they are often on sale, so you maybe get one for 20% or four, you can get two for one or something like that, but really, really nice milk. So if you're someone who doesn't mind to eat, to have or consume dairy. It's really really helpful because you can up your protein intake to try and reach targets, because we really, really really am a very big fan about protein and increasing protein intake because it's really good for your body, your health, your bones, your muscles.

Speaker 1: 16:19

Amino acid you know it just. It's really just so good for you and it helps with longevity. You know it just, it's really just so good for you and it helps with longevity. And that's all that I am focused about is you know I'm. You know I always say to people they're like oh, how old do you want to live to? You know, people say a really ridiculously high number and it's like okay, but let's just use 100 for this ease of, for ease of example, if you want to live to 100, you go cool. But my next question to you is you know how is that going to look like? You know, are you going to live to 100? You go cool. But my next question to you is you know how is that going to look like? You know, are you going to be frail in bed, unable to talk, can't move, can't walk? This is broken, that's not working, this is failing.

Speaker 1: 16:54

Or do you want to live to like a healthy 100, and I always think of, um, I always think of Italian people for some reason. You know they're just out in the sun, the glass of wine walking on the streets. You know they're just out in the sun, a glass of wine walking on the streets, everywhere. You know fully active, full of life. You know so empowered and you think like that is what I want. So the healthy hundred, right? So that's what I want to help achieve here is you know, we set our future today, so our actions today will dictate the outcome of our future. So micro habits, small daily habits, are really the success to the outcome of your healthy hundred. I'm kind of liking this. I'm going to sort of catchphrase that the healthy hundred.

Speaker 1: 17:38

Now, what is I recommend before obviously, taking any of this advice on with regards to which milks you should go for, you know, if you want to do a blood test, through me, I recommend a fantastic brand from America and I can get. It's $389 a test, but I can get $110 off. So if you want to know more, do message me or contact me directly through the email address or whatsapp number that is provided under this podcast, and then we'll be able to help you obviously now navigate, because I love how they display. It's that you know. Allergies no, don't eat these. Food sensitivities no, don't eat these. You know, minimize these. Really not not eat them, but minimize your exposures. These are okay to eat. And then they've also got a category which is superfoods like for your body, your genome, you know, this is what you should definitely be adding to your lifestyle, and it can surprise you what comes up. So this is what I love. So if you want to learn more, then, yes, okay, contact me directly.

Speaker 1: 18:43

So another thing as well is, when we talk about health, we're talking about the calorie consumption. So, as I was just referencing, oats are really really high in calories. Oat milk is quite fattening, and more so than actually dairy milk, but often other plant-based milks do not. So, as I was saying earlier, like dairy aisles now, just literally, this is fad, it's exploded. You know different, the plant-based milks do not. So, as I was saying earlier, like dairy aisles. Now, just really, literally, this is fad, it's exploded. You know different and there's even different types of cows milks. There's milk alternatives, and this is a new age thing now. So you know, back in the day it was like what's a plant-based milk? Um, so, although people claim that certain types of milk are healthier than others, there's no single best milk for everyone.

Speaker 1: 19:26

So I'm just going to iterate again. It's a very unique to you, customized process, and that's why I highly recommend the blood test before you even consider, which is another big thing that I harp on about on social media is about, you know, don't watch something and go. Oh, I love this, this sounds right for me. I'm going to try it. You need to learn. Is this really right for you while working with a healthcare practitioner, right? So the best milk for you will depend on multiple factors you know, such as dietary preference. You know, maybe, your lifestyle choices. You know you want to be vegan, vegetarian, et cetera. And then, of course, your food intolerances slash food allergies, etc. And then, of course, your food intolerances slash food allergies.

Speaker 1: 20:10

So another I'm going to say behind the scenes milk that most people haven't heard of or don't know is hemp milk. So hemp milk is made from ground soaked hemp seeds, which are really great because they're high in protein and omega-3 and omega-6 fatty acids. I really, really love that. Really good for the brain. Our brain needs a lot of fats in order to function and do well for your day-to-day activities. And since, as a population, we're doing so much more than what we used to and if I think about you know the good old caveman you know we're doing so much more than know our brains were initially, our whole being was initially made to do so we really need to support with good fats, and another good fat I always recommend is mct oil, coconut milk, medium chain triglycerides really, really good and they're really and in terms of mostly, really good to help support you.

Speaker 1: 20:59

Support you with fat burning, because there was an example with a farmer where he was trying to fatten his cows um to you know, and then obviously, would they go to the slaughter and use them for beef and he was like, okay, well, what kind of fats can I get? And then he was feeding them coconuts and they ended up getting really lean. So that's sort of where the outcome of like, oh, actually, this is really good, good for the mind as well as well for the body, so I highly recommend that again. If you need to know more, I'll be able to recommend that. So according back to the hemp milk, so, according to a 2018 review, hemp milk may actually help lower cholesterol levels and thyroid hormone as well. So that's really really good because, again, cholesterol is a huge problem at the moment as well. And thyroid, as so many people are now thyroid removed on thyroxine and then that's it. And thyroid is really responsible for many things.

Speaker 1: 21:50

When I think of the main ones, I think of metabolism, I think of weight, I think of the yo-yo weight, um, people as well. They go really slim, they get really big, they go up and down um temperature regulation, mood regulator, and then obviously will affect other things, the knock-on hormones within the body. So that's, you know, the ones I want to point out. Um, but so just of course, just to be clear, hemp doesn't contain any lactose, so it can be a valuable, nutritious alternative to cow's milk, um, that other people. So it has.

Speaker 1: 22:26

It's not a high amount of calories, so we're looking at like a 240 milliliter serving, so about eight ounces. So you're getting about 60 calories, which is three grams. For that, zero carbs. Five, five grams of fat, good phosphorus, so 25 percent of it, so that's good for bones. Calcium is 20%, magnesium is 15% and iron 10%. So hemp milk is virtually carb free, so really good for those people who are like paleo, keto et cetera, but being aware that some brands do add sweeteners and added sugars. So just be mindful.

Speaker 1: 23:03

On the label you read, and not only does that then, of course, increase the carb content, but added sugars are also associated with several chronic conditions, and I'm going to use the big one again. I'm going to say the o word. You know obesity, heart disease, high blood pressure or also known as hypertension, among others. So my big thing is please read your label, please read your label and then, of course, buy the hemp without added sugar, and sugars may be listed on the ingredients label as different names. So we're talking about brown rice syrup, evaporated cane sugar or cane sugar as well.

Speaker 1: 23:42

Then we're going to number two, which is oat milk. So oat milk is made by soaking the whole oats. It's one of the most popular and fast growing cow milk alternative in the world, and so that's why I was harping on about it in the beginning, about you know, it's really one of the most fattening at this time. So please be mindful and even have. What I always recommend is to have an alternative of three. So in in the kitchen, I will have a dairy milk, I have a Jersey milk, I have a cashew nut milk, I have an almond milk, so then I will just rotate. So, even within a week, you just have little bits of everything. So you get the variation of, you know, different nutrition, um, as well, as you're reducing the risk of irritation or inflammation to the gut due to sensitivity overload, right? So, according to a review that was done in 2023, the volume of oat milk sales increased by 71% from 2017 to 2018. Can you believe that? And a global annual oat milk sales increased by 700% from 2018 to 2018. Can you believe that? And a global annual oat milk sales increased by 700% from 2018 to 2019. So it's really, really taken off Nutritional values, and I can I say this I don't know, but it will Is that oats, in terms of the again, my accountant hat on oats are very, very cheap to sell.

Speaker 1: 25:05

You know so, even the whole fad about oatmeal or oats are very, very cheap to sell. You know so, even the whole fad about oatmeal or oats are good for you. I don't agree with that. I never have very low nutrition. The only thing that can then happen is when you start adding your superfoods on top, like goji berries, blueberries, you honey seeds, flax seeds, chia seeds, bananas, etc. That's where the nutrition comes from. Oats are just dense and heavy and feel filling um. So I don't see nutritional value in it. But of course, from the seller's perspective, it's very, very, very cheap. So of course, to sell a product and they can make a huge markup on it, they are gonna promote oat milk, right? So that to me is like oh, that makes sense, why the you know, the sales, the marketing have gone up and thus, as a result, people have now bought into the idea of oat milk. But of course then people are now witnessing the consequences of that and then starting to think for themselves.

Speaker 1: 25:57

So nutritional values can vary by brand and depend on whether the milk is fortified or not. So again, if you're using the eight ounce portion, or 240 mils of serving oat milk, so you'll be, compared to hemp, double in calories. So 120 calories, three grams of protein, 16 grams of carbs, two grams of fiber, 5 grams of fat and, in terms of adding your allowances, you'll get 50% of B12, riboflavin sorry, 45% of riboflavin 25% of calcium and 20% of phosphorus. So oat milk is naturally sweet anyway, but it's very high in carbs and one sort of pro I can give to it is that it does contain soluble fiber, so that will then make it creamier as well. So I like creamy milk. I don't know about everyone else, but the soluble fiber absorbs water so in your intestine so it turns it into a gel during digestion which helps to slow digestion and keeps you feeling fuller for longer. So it can also help to stabilize your blood sugar levels and also and also reduce cholesterol levels. So right, milk also contains a compound called avns or avans, which may help properties that can fight inflammation, oxidative stress and allergic responses. So it does have some benefits, but on the overall, I don't. I don't like it, so I don't recommend it personally. But of course, if you have literally no options because of your response and your blood tests, then of course go for it. But if we can can sort of tap into. My sort of method is just keep a variation of different brands, then of course try have a little bit of everything.

Speaker 1: 27:51

Almond milk is number three, and this process is quite straightforward and simple, very easy to be done homemade, and there's a lot of machines out there I think it's called Plantly now and there's a couple of competitors where basically you have this machine not cheap. It was about 250 quid or so when I bought it. Where you can put your, you can make your own milk, basically. And then this was you put nuts in that's been soaked, add some water and then it makes the machine. But actually the way they promote it, they say it's really good and you know you're quick and easy. But you make such a little amount of milk it requires a lot of ingredients and the time to make it. It's quite noisy and um, then you only have a little bit of milk and then you have to still clean the machine. So not a big fan favorite. So got the machine, used it for about a month and it's been sitting in the closet since.

Speaker 1: 28:45

So I always think just life is too busy and complicated. Might as well make your own sorry, don't. Might as well not waste your time by making your own, rather buy. And because there are some good brands that brands out there like Plenish. So what people do as well, like I say, is they soak almonds overnight and then they can start to actually get and make their own milk through a blender, like a NutriBullet as well. But again, straightforward, just just go buy. Go buy them is what I recommend. So soaking almonds in water, blending them, straining them and straining away the solids.

Speaker 1: 29:19

It's a tasty non-dairy alternative I would say personally, especially for those people who cannot tolerate or choose not to drink dairy milk. But it's not safe, of course, if you have a tree nut allergy. So again, be mindful and do your blood tests beforehand. When we're looking at a 240 serving or an eight ounce of unsweetened almond milk, so please be mindful when you go to the shops to look for the unsweetened version, because that then, of course, has its own bag of goodies. Right when we're looking at that, the calories are 41, so a lot lower. There's one gram of protein, two grams of carbs and three grams of fat. Unsweetened almond milk, like I say, is low in calories and much lower in carbs than cow's milk, and it makes a good choice for someone who's on a low carb diet. That said, it is also low in protein and many other nutrients compared to the other others others that I've just mentioned. So many brands are fortified with calcium calcium they put vitamin A, vitamin D, and of course, the amounts of how much are put in are varying brand to brand.

Speaker 1: 30:33

One big thing I need to know to note here is that some brands also contain additives called carrageenan and that is used to thicken and prevent separation, but it's very, very, very toxic. So I highly highly recommend, if you read that, to avoid and put the product down, and especially when I've been to health food stores in America and I thought, wow, like you know, this is the place of the world. They must have this the most amazing things, like the celebrities, all the people here about health and well-being, and I was really shocked and surprised about how bad things were and how many additives and preservatives and I was like this is not a health food store. I'm really sorry, but I don't even know how you can put this name on the store. So some animal research suggests that carrageenan promotes intestinal inflammation. So it's a big thing I ask people to stay clear from. And the reason why? For that is because it can damage the gut microbiome. So more research in humans is needed to fully understand the impact of it. But just basically, please stay away.

Speaker 1: 31:42

I'm moving on to the next milk. So the next milk is coconut milk, so coconut is squeezed from the white. Milk is coconut milk, so coconut is squeezed from the white flesh of the coconut, so it has a pleasant flavor and it's a good non-dairy alternative. That's also safe, because if you have a tree nut allergy you can consume it. So when we're talking about eight ounces and again unsened, unsweetened coconut milk, we're looking at 46 calories, has no protein, unfortunately very low carb one gram and four grams of fat. So it's usually so.

Speaker 1: 32:15

Most milk, um coconut milk, is packaged in cartons and is blended with water to give it a consistency similar to that of cow's milk, but, as I say, it has less protein than almond milk. Many brands also fortify the milk with nutrients such as B12, d and A, as well as with some of the minerals. So just be mindful of that as well. Whereas, on the other hand, if I don't know, if you cook with Thai food, you know you can get the tin canned coconut milk which you know, as I say, is usually intended for culinary purposes, so it tends to be higher in fat, isn't fortified or unfortified and has much more of a distinctive coconut flavor. So it can be really delicious, can be costly, but again, I don't recommend as much as possible, where you can, to have anything from a tin because of heavy metal exposures, of which that is the most easiest exposure. I always think of tinned tomatoes, sardines, mackerel, and then coconut milk is the, the coconut cream is the others. So coconut milk generally is higher in fat a little bit, but not massive. But again, the MCTs, the medium chain triglycerides, and coconuts are linked to some fantastic research around heart health benefits and also has HDL which, sorry, has higher HDL, which is the good cholesterol, so it supports cholesterol. So I really recommend that. But again, just from my own personal experience, just look where coconut milk if you have a rice allergy is quite common. Maybe I attract the people that have it too. So you just want to be mindful of that, that it's not laced with an additional ingredient that you may have a sensitivity or an allergy to.

Speaker 1: 34:03

Okay. Okay now moving on to number five out of seven, which is cow's milk. So cow's milk is most commonly consumed, of course, global famous. Who doesn't um consume it? Actually I, as I say that it made me think of um something I was told as a child. Uh, where it's very less common. It's very less common in asia for um people there to be drinking dairy.

Speaker 1: 34:31

So they say that in the west that, uh, to them we westerners stink like sour, sour old milk, like so, apparently, back in the day when a foreigner would come over, they'd be like, oh, I can smell the Westin air. That's what my mom told me when I was a kid and I was like, oh, that's fascinating. So what do they have? But of course, no, I've just been to Japan last year before, so about two years ago, one and a half years ago and I can say life has westernized everywhere. I was expecting to see everyone in kimonos, the lifestyle was different, but it's not really. Everyone is sort of westernized, which I found quite sad and disheartening. And hopefully, uh hopefully, all these beautiful ancient practices and individual, you know, cultural activities and style and behavior and mannerisms are not completely lost and then we become a unified oneness where you know we're all the same and robotic and you know, just eat, sleep, work anyway. So that's just like no, but anyway, just, I was a bit like, oh okay, this isn't what my mom explained to me when I was younger and I matched it when being there.

Speaker 1: 35:49

But milk is there now, but of course, anyway, just, let me stop digressing, I just love to chat, right, good thing I got a podcast, so anyway, so cow's milk most commonly consumed. It's a really good source of high quality protein, so really good and, like I say, go for that sainsbury brand as well if you are local to the uk. Um, so it's naturally rich in calcium, so super good for the bones, b vitamins, many minerals, and it's often fortified with vitamins a and d as well, so making it a very nutritious food for both children and adults. So when we're talking about an eight ounce serving of whole milk, it's another big thing I I am a big, big speaker about is I don't believe and I obviously, in my younger years, caught in the trap of skimmed milk, semi-skinned, fat-free, blah, blah, blah. I just don't like the idea of what processes a natural product has to go through after. Even now you know even it's not even natural anymore. Is it as questionable where it's coming from as well, what it has to go through to be stripped, chemical processes to give it? It's partially this, partially that.

Speaker 1: 37:03

So, and actually it is proven now that whole fats, full fats, are good for you. So don't be scared of having a full fat this or a whole fat that. So please, please, be mindful of that. So when you are going to be, if you are going to be buying dairy and you do, please buy full fat I think it's the blue one now, so that's what I say. So we're looking about it.

Speaker 1: 37:32

So the calories are more. We're looking at 156 calories on average eight grams of protein, 11 grams of carbs, nine grams of fat um, and then your rda is a recommended daily allowance you get. You're getting is your calcium is about 29, your riboflavin is 30. Phosphorus is 32. Vitamin b12 is 36. Selenium, which is good, uh, good for anti-inflammatory properties as well and immune system nine percent. Potassium is eight percent. It's also available in reduced fat versions. Like I said, it's semi-skimmed one percent skimmed um.

Speaker 1: 38:06

But research suggests that cow milk is the best milk source of protein, high healthy fats, micronutrients as well, but the protein in cow's milk is the one that is the most commonly tested for food allergens as well as intolerances. So what does happen often, as I see, is that you can't have it as a child, but children often outgrow it. But some people may have a lifelong allergy and then they do need to avoid this beverage and slash foods that contain dairy. So, in addition, an estimated 65 65 65% of the world's population has some degree of difficulty digesting lactose, a typical sugar in cow's milk, which is known as lactose intolerance, so it's quite interesting. Then we come to number six, which is A2 milk. So approximately 30% of the protein in cow's milk comes from casein. So I think casein, I think of milk protein, right?

Speaker 1: 38:35

Most dairy cows in dairy cows produce milk that contain only A2, beta-casein, which doesn't form the BCM7 peptide. So, according to a 2023 review, four studies reported that A2 milk may be easier to digest cow's milk than A1. So that's that Jersey milk I was talking about earlier, and I do personally note that there is a difference. I can feel it it's basically bellies, but the ones that want to have dairy, right? Um, and of course, the straightforward thing is that more research is, of course, needed in humans to fully understand the effects between a1 and 2 um proteins on digestive health. So we're really punting that out there where people can please invest in more research. And, aside from that, a2 milk is comparable um to regular cow's milk.

Speaker 1: 39:18

So it's not a good choice if you have an allergy or an intolerance, but it might be worth trying if you experience mild digestive discomfort or problems after drinking regular cow's milk, and the most common, I would say, is the bloating, the gas, fatigue and often breakouts on the face or some form on the back, back, knee, arms, or in the sweat spaces, maybe around the breasts, uh, the bum aka the glutes, or behind the legs. So if you have that, then maybe something. So one like my first point, of course, just you know, skip all the hassle of guessing, just get blood test done, um, and then you can see if that is a reaction. Is it intoler gut digestive time to heal and repair, so the inflammation isn't sorry, the immune system isn't being triggered, so it can heal. And then you can reintroduce it after this elimination-based diet, maybe about six months or so, and see how you get on. But of course there are these lovely things called digestive enzymes which you can get, one for milk only or dairy only, or you can argue. That's why it's a go-to for some people.

Speaker 1: 40:15

Soy milk is a great option if you want to avoid dairy, but you also want a high protein milk beverage. And you know dot dot dot. But start says you know it's a big hormone disruptor and also, let's think about just due to the ancestral aspect of it. In this case we're talking about a 100 gram serving of unsweetened soy milk which provides the following nutrition so it's 38 calories, 3.5% protein, 1.3 grams of carbs, 2 grams of fat. And then in terms of the nutrition, it's B12 is 16%, calcium 10%, riboflavin 6%, vitamin D 5%, phosphorus 10%. So soybean has been controversial because most soybeans are grown in the US. And glyphosate? So another big no, no, no, so yeah, just putting that out there. However, research suggests that consuming soy milk may have several benefits, which some are improving cholesterol, blood pressure levels as well, and there are claims that soy may increase breast cancer risk because it mimics estrogen in the body, which is what I was saying about hormone disruption. But there's other research I'm just going to play devil's advocate that suggests that soy products may actually reduce the risk of cancer.

Speaker 1: 41:02

You know your behavior, where you come from, etc. So some brands produce organic soy milk which is made from non-genetically modified organisms, so non-gmo soybeans, and are free from conventional pesticides and herbicides, so sort of um. You know, just reflecting on overall, of those seven, the biggest things are try by organic, read your labels to see what it is, try sauce unsweetened, and also be mindful about just personal preference. Right, taste is everything, and if you don't like the taste, you're not going to consume it. So I think of the classic and it just feels like the almond has taken up, um, the entire flavor and it disrupts it. So sometimes, depending on what you drink and if I just use teas, for example, if you're having a different type of tea, that, uh, that flavor may not complement the tea leaf, for example. So, just being mindful, so I'd say, maybe have a little test run of all different flavors as well to see what what might, uh, you know, feel more aligned to you, you and again, custom-centered approach, right, so it can work for you, maybe not for me and not somebody else, but for somebody else does, right? So, um, so, all milk, as well as all milk, I'm going to come to the conclusion now.

Speaker 1: 41:52

All milk and milk substitutes offer various health advantages. So, you know, looking at reducing cholesterol, boosting antioxidants, um, and also the main one, you know, gut health, is trying to keep your gut happy, your microbiome, your diet. It's a big thing. So, whichever milk you decide to drink, it's important to pair it with a balanced diet that consists of nutrient-dense foods. So, avoiding processed foods, just being mindful that you need to have nutrition in your diet and not just takeaways and heavy and oily and greasy and artificial and geomode, and additives and preservatives and intins and heavy metals exposed and pesticide insecticide. You just really need to be mindful, just keeping it healthy, keeping it nutritious. Um and again, I'm always hopping on about this, but remember to check your labels, because you want to avoid the added sugars, um, and as well as the unwanted additives.

Speaker 1: 42:31

And plant-based milks are generally low in protein than other nutrients, such as other than cow's milk. So maybe you want to consider speaking uh to a health care practitioner. You know whether plant milk is appropriate for young children because this whole new shift. You know the consciousness society's like avoid dairy and it's like okay, but maybe the kid needs that, your child needs it because it plays an important component with regards to the bone density, the calcium makeup and a lot of aspects of the basis of being a healthy being. So I wouldn't completely eliminate it unless there is a severe reason through blood testing to confirm.

Speaker 1: 42:53

Anyway, that's all I'm going to say today about milk and just maybe give me something to think about or maybe an alternative to think about. Um, there are a lot of other milks out there, but these are the most kind of common and thus, as a result, mostly available. But a couple of other ones I've seen are p protein as well. Sprout milk I've tasted it. I do not recommend it is potato milk um. Tiger nut milk, um. These are the. These are what I can think of the top of my head.

Speaker 1: 43:10

But yeah, so there are lots out there, um, but not necessarily clean, not necessarily healthy, um, and not necessarily tasty either. So just being mindful for that. So if you know this podcast sort of today's giving you a frame of mind to maybe I need to do a blood test, do contact me because I have a really really on with amazon so I can send you links for the ones I recommend and then you can take from there and just start increasing variety in your diet, because that makes me happy, because we're increasing your gut microbiome by having different strains of, you know, bacteria that can be created from different microorganisms, from different foods, exposures etc. And also keeping a palate happy, because we just get quite monotonous and repetitive with foods and that wish you guys, uh, wherever you're on the road. So lots of love and you know hoping you, you know taking something from this health journey today and I'll see you next week for another episode on something get health related. Bye.