Which milk? a review of plant vs dairy milks

By Nicole Bando, Dietitian & Lactation Consultant

Cow’s milk: an excellent source of protein, calcium, phosphorous, magnesium, Vitamin A & 12, lactose, zinc. Choose full cream, 3.8% fat (unless you have diabetes, high cholesterol, heart disease or would like to lose weight, then opt for low-fat or skim (0.15-1.5% fat)

Lactose free cow’s milk: A good option for those who lack the enzyme needed to digest the natural sugar in milk, lactose.

A2 milk: Cow’s milk contains A1 & A2 proteins and a couple of studies suggested that the A1 protein increased gut inflammation, some cows have been bred to produce only A2 protein milk. Larger studies did not support this earlier finding and there is no proven benefit to drinking A2 milk. For some who experience digestive discomfort, it may be worth a try. For the rest of us, at double the price, there is no benefit.

Soy: The most similar nutritionally to cow’s milk and the best choice if opting for plant-based unless you have a soy allergy. A good source of protein, look for a soy milk with added calcium, Vitamins A, B1, B2, B12. Lactose, gluten free.

Almond: Low in protein, carbohydrates and calories. If allergic to dairy or soy, choose an unsweetened brand with added calcium. Lactose, gluten free.

Rice: high in quick release carbohydrates, low in protein, vitamins and minerals. Lactose, gluten free.

Oat: Contains some protein, fibre, look for unsweetened varieties with added calcium & Vitamin B12. Not gluten free. Next best option after cow’s and soy milks.

Coconut: High in saturated fat, low in all nutrients, including protein, vitamins and minerals and carbohydrates. Drink occasionally for the flavour in smoothies (choose unsweetened with added calcium) or curries. *If going plant-based, look for milks with added calcium (100mg per 100mls). *If your child has an allergy to dairy or soy, seek advice from a paediatric dietitian to ensure adequate nutrition for growth.

April 23, 2023

netflix game changers: a review

April 23, 2023

By Nicole Bando, Dietitian & Lactation Consultant, November 2019

I’ll start by saying that I’m all for encouraging people to eat healthier food. There is absolute scientific consensus that we cannot sustain a future population of 10 billion people with our current diet and food production methods. An urgent, systematic review of how we produce, transport and eat food is required. Game Changers rightly touched on the global impact of current food production. However, should you obtain nutrition information from a Netflix documentary? I’d say no, and here is why:

Let’s talk ‘plant-based’:

The term ‘plant-based diet’ is new and what does it mean? Game Changers did not make this clear. If I took my dietitian hat off, the main message I received was to eat lots of vegetables and maybe some beans, absolutely no meat and I’d be good to go. But the reality is far more complex than that. It is true that a vegetarian or vegan diet confers many health benefits (lower risk of heart disease, stroke, diabetes, lower body weight). However, this diet must be carefully planned or serious deficiencies from lack of key nutrients such as iron, Vitamin B12, zinc, iodine and omega-3 fatty acids can develop.

The long-term consequences of deficiencies include anaemia, osteoporosis (brittle bones), loss of nerve function, depression and long-term cognitive impairment. At vital times such as pregnancy and breastfeeding, inadequate omega-3 fatty acids (found in fish, chia, flaxseeds, walnuts, microalgae) can impact a baby’s brain development. Serious stuff, no?

Athletes have far greater requirements than the general population, and risk inadequate iron, energy and protein intakes. This impairs recovery, increase injury risk and has long-term health consequences. The female athlete is risk of consequences including irregular periods, infertility, osteoporosis and a host of cardiovascular and mental health side effects.

None of these risks were mentioned, which is why it’s best to seek advice from a trained health professional, rather than Hollywood. I will give kudos to Game Changers for using some pretty good party tricks, such as finding the strongest man in the world who only eats plants to move some heavy stuff, measuring nocturnal erections of college students and centrifuging blood after a meat vs vegetarian meal. All very convincing, but a little lacking in scientific depth.

It’s a little extreme to compare the meat industry to the tobacco industry. Whilst the science does tell us that a diet heavy in processed meats can increase the risk of certain cancers, meat isn’t out to get us. I’m confused, aren’t we the ones hunting down the animals and putting them on our plates? My issue is the demonising of one food. Our health crisis is related to myriad factors, including added sugars, salt, overall saturated fat, caloric intake and lack of enough of the good stuff, mainly fruits, vegetables and whole grains. Even that is oversimplifying matters.

The bottom line?

If this documentary made you consider changing your diet to eat more plant foods and reduce meat, processed foods and sugar, awesome.
The Eat Lancet Commission gathered 37 of the world’s leading scientists produced a global document that addresses the environmental and health crisis we face as a planet, with food as the driver for change.
It is ok to keep some meat on your plate, try to reduce total to 300g per week. Include dairy, eggs and fish.
Base your diet on plant-based foods: nuts, legumes, fruit, vegetables, whole grains
Include good fats
Reduce added sugars
And please, seek advice from a university qualified nutrition professional if you are considering a vegetarian or vegan diet, especially if you are in a vulnerable category (pregnancy, breastfeeding, child, adolescent or athlete).
For some hard-hitting evidence-based information, explore this: www.eatforum.org
And a documentary that is right on the money? 2040 by Damon Gameau: www.whatsyour2040.com

April 23, 2023

netflix game changers: a review

By Nicole Bando, Dietitian & Lactation Consultant, November 2019

Let’s talk ‘plant-based’:

The bottom line?

If this documentary made you consider changing your diet to eat more plant foods and reduce meat, processed foods and sugar, awesome.
The Eat Lancet Commission gathered 37 of the world’s leading scientists produced a global document that addresses the environmental and health crisis we face as a planet, with food as the driver for change.
It is ok to keep some meat on your plate, try to reduce total to 300g per week. Include dairy, eggs and fish.
Base your diet on plant-based foods: nuts, legumes, fruit, vegetables, whole grains
Include good fats
Reduce added sugars
And please, seek advice from a university qualified nutrition professional if you are considering a vegetarian or vegan diet, especially if you are in a vulnerable category (pregnancy, breastfeeding, child, adolescent or athlete).
For some hard-hitting evidence-based information, explore this: www.eatforum.org
And a documentary that is right on the money? 2040 by Damon Gameau: www.whatsyour2040.com

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Which milk? a review of plant vs dairy milks

netflix game changers: a review

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