UCC Mainstream Online

Sabrina Bidwell

Sabrina Bidwell

Health Tips

Sip Down A Summer Smoothie
June 5, 2013
Not All Milk Is Created Equal
May 8, 2013
The Dangers of Being Clean
April 24, 2013

Nutrition Tips

Healthier Alternatives
Feb. 20, 2013
Cruciferous Vegetables
Feb. 6 2013
Jan. 23 2013

Health Tips:

Not all milk is created equal

Umpqua Milk
Dennis Wahlman / Mainstream

Milk, high in proteins and calcium, is beneficial to muscle and bone maintenance. Casein and whey are a couple of the most prevalent proteins found in milk. These two proteins are very beneficial in rebuilding muscles after being active, according to BodyBuilding.com.

With adequate calcium consumption, the rate of bone loss can be slowed, based on a study conducted by Jasminka Z. Ilich, PhD, RD, and Jane E. Kerstetter, PhD, RD at the University of Connecticut, School of Allied Health.

Casein benefits teeth as well as muscles by inhibiting the bacteria that cause cavities from sticking to the surface of teeth, according to GotMilk.com.

Rice Milk

Rice milk is low in fat, cholesterol and sugar; however, rice milk is low in most nutrients. The only nutrients that rice milk has an abundance of are carbohydrates. Since rice milk lacks many nutrients, it is not beneficial but it is an option for those who have intolerances to dairy and soy.

Soy Milk

Soy milk is high in polyunsaturated and monounsaturated fats, which are healthy fats.  These fats can help lower bad cholesterol (low density lipoproteins), and can raise good cholesterol (high density lipoproteins), according to fitday.com. A balance of the lipid types can prevent heart disease and heart attack.

Soy milk has less sugar than regular milk, making it a better choice for weight loss. There is also no cholesterol in soy milk.

A plant hormone, phytoestrogen, is present in soy milk and can be beneficial, especially for men. This hormone can reduce the production of testosterone, which can help reduce the risk of prostate cancer, according to fitday.com.

Soy milk, like regular milk, is high in calcium and protein, which is equally beneficial for bone and muscle health.

Almond Milk

Almond milk is lower in calories, fat and sugar than regular milk. In a one cup serving, it also has about 15 percent more of the Recommended Daily Value of calcium than regular milk does. It has 10 percent of the DV for vitamin A, 25 percent of the DV for vitamin D and 50 percent of the DV for vitamin E. The vitamin A helps to maintain eye health. Vitamin D aids in the absorption of vitamin C. Vitamin E helps prevent diseases with its antioxidant characteristic. Almond milk is also the only milk that provides a source of fiber.

1% Milk

One Percent Milk
  • High in bad fats
  • High in cholesterol
  • High in sugar

Rice Milk

Rice Milk
  • No protein
  • High in carbohydrates
  • High in calories

Soy Milk

Soy Milk
  • Added sweeteners can lead to weight gain
  • Phytic acid can block the absorption of certain nutrients

Almond Milk

Almond Milk
  • Low in protein
  • High in sodium
Photos provided by Flikr users: gruntzooki, veganbaking.net, mathias sjoberg, and theumpulsivebuy