FORT MYERS, Fla. – With more Americans ditching dairy, milk alternatives are starting to dominate grocery store shelves. If you’re swapping cow’s milk for something else, the options can be overwhelming.
“I went right for almond because it was the first thing I saw. Next time I buy it I’m gonna get the cashew,” said Fort Myers resident, Pam Reed.
Reed is trying to cut out dairy after finding that it doesn’t always agree with her.
Sonya King doesn’t do dairy either. She’s a Southwest Florida nurse practitioner who has been plant-based for about a year and a half.
“I like almond milk, coconut milk. Soy milk is one of my favorites because it seems to be the most creamy,” said King.
On top of almond, cashew, coconut and soy milks – there’s also rice milk, oat milk and different flavors or combinations to consider.
“All of them have different types of benefits, but for the most part they’re all beneficial,” said Dr. Salvatore Lacagnina, who runs Concierge Lifestyle Medicine.
Dr. Sal recommends a plant-based, dairy-free diet to his patients.
“Humans are the only animals that drink the milk from another animal. We’re really the only animals that drink milk past the first few months of life,” Dr. Sal said.
The topic comes with controversy and some studies do still support nutritional benefits of drinking cow’s milk.
“It’s like talking about religion and politics with people,” Dr. Sal said.
When it comes to which product you should pick, the short answer is that it depends. Some milk substitutes have more protein, carbs or fat so it depends on what you’re trying to accomplish.
“I like to look at the number of calories per serving, that’s important,” Dr. Sal said.
But with alternatives, he said it’s also important to be careful about added preservatives found in the dairy disguises. Many are filled with gums for thickening and other ingredients that come with concerns.
“If you can’t even pronounce the words that are on the label, then you really have to think about ‘what is this thing I’m putting in my body’?” Dr. Sal said.
The easiest rule of thumb is to go for the product with the fewest, most familiar ingredients.
“I think the pandemic has really highlighted the issue of chronic illness. When you start linking that to food, I think people are starting to say ‘How can I stay healthier to deal with the next one?’ God forbid there’s another pandemic,” Dr. Sal said.
But one sure-fire way to know what’s in the drink you’re downing is by making it yourself.
Tim Perkins showed us how to make his go-to alternative, almond milk. Perkins is the owner of P2F meals, which sells plant-based pre-prepared meals at Vibrant Beat on Cypress Lake Drive in Fort Myers.
“The three things you have to have are just almonds, water and salt,” Perkins said.
You’ll also need a blender and a cheesecloth or a bag made for straining nut milks.
First, you need to soak the almonds in water or for at least five hours to soften them up.
Then, drain them and put them in a blender with water. Perkins suggests four cups of water per one cup of almonds. To make 32 ounces, use one cup of almonds and four cups of water.
After you blend it, use a cheesecloth or nut milk bag to strain the almond milk and get rid of the pulp. You’ll want to squeeze it tight into a container.
You can try it straight up or mix in some vanilla or any sweetener you prefer. Perkins suggests using dates, vanilla or agave.
It took less than ten minutes to make and Dr. Sal said it’s worth the time.
“I think it’s easy if you see it as a reward,” he said.
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