Which whey to healthy bones - Part 2

Recently we looked at the nutritional differences between cow’s milk and soy milk. But if you are also considering other milk alternatives that are showing up in the supermarket aisles like almond milk, rice milk, oat milk and permeate-free milk, this post is for you!

By guest blogger Jenna Obeid
 

Almond, Rice & Oat Milk

These products are simply derived from their name! They are all dairy-free options so are great as milk alternatives for those who are lactose intolerant, however, be aware of their sugar content and their lack of protein & calcium.

Take a look at the ingredients list of a particular almond milk below. You can see that the top two ingredients are water and sugar, with almonds only making up 2.5% of the product.

Now have a look at the breakdown of macro-nutrients (as well as calcium) in a 250mL glass of cow’s milk & milk alternatives below.

Milk type	Protein	Total fat	Carbohydrate	Energy	Calcium
Cow’s milk, reduced fat	9.5g	3.0g	15.3g	530kJ 126 cal	303mg
Soy milk, reduced fat	8.3g	2.3g	14.8g	675kJ 161 cal	Typically 300mg when fortified (unfortified: 33mg)
Almond milk, regular	1.3g	3.0g	11.5g	325kJ 77 cal	Typically 188mg when fortified
Rice milk	0.7g	3.0g	23.7g	522kJ 125 cal	Typically 300mg when fortified
Oat milk	2.5g	2.5g	29.5g	640kJ 153 cal	Typically 300mg when fortified

So, before picking your milk type, decide what it is you want to get out of this type of drink. If you want a high-protein drink then it is probably best not to choose almond, rice or oat milk as they are much lower than cow’s and soy milk. 

Luckily, most commercial almond, rice and oat milks are fortified with minerals and vitamins (with most containing added calcium). However, it is the protein content of these drinks that makes it so nutritionally different to regular cow’s milk.

What if I'm lactose intolerant?

For those of you who are lactose intolerant and confused about the wide range of lactose-free milk alternatives on the market, before buying your milk alternative understand that if you're wanting your milk to mimic the nutrient composition of cow’s milk, it might be wise to opt for soy due to its high protein content.

Also, many organic and non-commercial brands of oat, almond and rice milk that are NOT fortified with calcium don’t even show the calcium content of the milk on their product labelling – so we can assume that unless these products are fortified with added calcium, you can’t count on these drinks for strong bones! (Note: These products will often be marketed as lower kJ options - targeting young women wanting to lose weight - but these are not a substitute for dairy milk as they lack the protein and calcium.)

In saying all this, something like almond milk can be a great base for smoothies due to its sweet and nutty taste. But always look for calcium on the nutrition panel, it should be listed & contain >100mg calcium per 100g.

What does 'Permeate Free' mean?

A relatively new label on milk products these days is permeate-free milk. Milk permeate is a by-product of milk processing which is made up of lactose and some vitamins and minerals. This ‘permeate’ is what is left over when processed dairy products, such as cheese, are made. The processed dairy product will only utilise the protein and fat from the milk, therefore the ‘permeate’ is what is left over. This is then added back in to regular cow’s milk.

 

While the nutritional differences in regular milk compared to permeate-free milk is negligible, at the end of the day it comes down to personal preference as to whether you want regular cow’s milk or permeate-free. Either types of milk can contribute to a healthy diet!

The Dietitians Association of Australia believe that the issue surrounding milk is that Australians are not consuming enough calcium-rich foods (such as milk and milk alternatives), not the permeate that is found in the milk.

More FAQs on Permeate
 

Jenna’s take-home message…

Milk and milk alternatives that are fortified with calcium are essential for healthy bones. While many new milk alternatives might be quite low in protein when compared to soy and cow’s milk, choose your milk wisely and decide exactly what it is you want to get from it!

Focus on consuming a milk type that contains a healthy serve of protein and is low in saturated fat, as well as a drink that contains a wide range of vitamins and minerals for optimal well-being (including calcium, whether it be naturally occurring or fortified).

At the end of the day, if you just want milk that tastes like real milk – enjoy the drink regularly in the way that best suits your lifestyle and preferences for good health!


Editor's note:

Thanks Jenna for this fabulous 2-part series on milk and milk alternatives. It's been wonderful having you on board this month and I look forward to hearing more from you at Cheering for Nutrition!

Which whey to healthy bones - Part 1

I must admit when it comes to coffee I'm a soy latte kinda girl.

It's not because I'm lactose intolerant, or because I don't like the taste of dairy milk. It's just that I
simply love the taste of soy in coffees. I find a soy latte much more creamier than a skinny latte, and no, ladies and gentlemen, the soy milk that I use (Soy Milky)... don't have no soy aftertaste :)

The truth is, people choose their milk for a range of different reasons. Taste, texture, digestion, calories, calcium... the list goes on. But are all milks equivalent in terms of the nutritional goodness inside them, and do they all serve the same purpose in building strong bones?
I asked Dietetics student Jenna Obeid to find out.

Jenna Obeid is a dietetics student who has completed a Bachelor of Food Science and Nutrition at Deakin University. Jenna is studying her masters degree at the University of Canberra and is a student representative for the Dietitians Association of Australia. Jenna is passionate about food and living a healthy lifestyle, and enjoys blogging and writing in the area of nutrition. Connect with Jenna on twitter and check out her blog here. 


Do you often feel like the man on the Paul's Smarter Milk television advertisement who walks in to the store asking for milk?

“Low fat, no fat, full cream, high calcium, high protein, soy...... Light, skim, omega-3, high calcium with vitamin D and folate or extra dollop?”

If you’re blown away by all of the milk and milk alternatives on the market these days and not sure which milk you should be drinking, then keep reading!

Cow's milk vs soy milk

There are a wide range of nutrients found in cow’s milk including calcium, potassium, magnesium, zinc, phosphorus, B vitamins, vitamin A and of course, protein! Soy milks on the other hand tend to be cholesterol free, contain omega-3s, and are typically fortified with a range of vitamins and minerals. They are also a great source of protein.

Will drinking cow's milk make me fat?

As shown in the table below, a glass of reduced fat cow’s milk has fewer calories in it than a glass of reduced fat soy milk. Cow’s milk also contains more protein and a naturally occurring serve of calcium! Research has also found that people who eat dairy are more likely to have a healthy BMI than those who don't. So it's definately not something to be cutting out if you want to lose weight.

Type of milk	Energy	Protein
Cow’s milk Reduced fat 250mL	530kJ (126 calories)	9.5g
Soy milk Reduced fat with added calcium 250mL	675kJ (161 calories)	8.3g

Can I get enough calcium from soy milk?

Soy milk that contains calcium in amounts similar to cow's milk is fortified with calcium (ie calcium is added to the product because it does not naturally contain it!) While it has been shown that the bioavailability (how well a nutrient found in a food is absorbed in to the body) of nutrients is better in some naturally occurring foods than in fortified foods, it is unclear whether this is the case for calcium. A study in the Journal of Nutrition in 2005 looked at the bioavailability of calcium in cow's milk compared to fortified forms. It was found that calcium in cow's milk was absorbed at similar levels to the calcium carbonate-fortified soy milk.

Opting for soy?

If you decide to drink soy milk over cow's milk, be sure that the product is fortified with calcium! Look for a label that states the product contains calcium, and on the back on the nutrition panel, look for a product that contains >100mg calcium per 100g.

If you're unable to consume cow's milk, yet you "just want milk that tastes like real milk!", Vitasoy have a great range of soy milks called Soy Milky that tastes very similar to cow's milk.

 

Cow's milk for the win - but which one is best? Full cream, reduced fat or skim

If you are one to stick to good old reliable cow’s milk, it is always recommended to choose reduced fat or skim varieties, as suggested in the Australian Guide to Healthy Eating. This guideline has been made mainly because of the fact that full cream dairy products contain more kilojoules than reduced fat or skim products. And with obesity on the rise, mose people will benefit from choosing the lower kilojoule options.

However, there are a couple of exceptions to this rule. Firstly, children under the age of 2 should consume full fat dairy for developmental reasons. Secondly, if you're a really active person or maybe you're a bloke who just can't handle the skim stuff, then there's nothing wrong with consuming full fat dairy (and it's better to have your 3 serves than none at all). Just stick to milk, yoghurt and cheese, and keep ice cream and chocolate for special occasions. 

Here is the breakdown of energy and macro-nutrients in a glass of full fat, reduced fat and skim cow’s milk.

Type	Energy	Protein	Carbohydrate	Fat
Full fat	733kJ (174 calories)	8.8g	15.8g	8.8g
Reduced fat	530kJ (126 calories)	9.5g	15.3g	3.0g
Skim	368kJ (88 calories)	9.3g	12.5g	0.3g

All in all, skim & reduced fat cow’s milk are high in protein, low in fat and are a natural source of calcium.

 

But exactly how much calcium is enough for good health?

For most Australian adults, 840mg per day for both women and men under the age of 70 years is enough for a healthy calcium intake in most cases. Once women hit the milestone of 50 years, they should aim to up their calcium to 1100mg per day. 

What do these numbers mean, you ask?

Since we are already talking dairy (and dairy alternatives), 3 serves of dairy products can meet these calcium recommendations, 4 serves for a woman over 50 years.

What if I don't drink milk, what are other ways to get enough calcium in my diet?

• Cook your porridge with milk, not water.
• When baking, use low fat yoghurt in the ingredients. For example, check out this yummy recipe for pear and oatmeal yoghurt muffins from the Dietitians Association of Australia.
• Enjoy fruit salad with a scoop of low fat yoghurt. There are also some great soy yoghurts on the market now too.
• Make a healthy smoothie with skim milk, a banana and cinnamon (add a scoop of natural low fat yoghurt for a thicker smoothie).
• Enjoy low-fat cheese in your lunchtime sandwiches.
• Make a thick pumpkin soup with skim or evaporated milk (but hold off on the cream!)
• Instead of having sour cream on roasted potato or in wraps, go for low fat natural Greek yoghurt!

If you're unsure if you are getting enough calcium in your diet, check out Dairy Australia or seek advice from an Accredited Practising Dietitian.

Be sure to check back soon for more info on other milk products such as rice milk, almond milk, oat milk and permeate free!  

Editor's note:

Thanks Jenna! I think the key messages that have come from your post are:

1. Dairy milk isn't fattening, in fact it can help with weight loss

2. Reduced fat milk is best for most, but if you can't stand the skim stuff, full cream is better than having none at all.

3. If you like your soy lattes like me, be sure to choose a milk that contains >100mg/100g calcium!

Look forward to hearing more on this topic!

Recipe: Protein-rich homemade sweet potato & pumpkin soup with moroccan veggie chips

How do you boost the protein content in a veggie soup?

I enriched the soup with protein in 2 ways - and neither was using protein powder! 

Firstly, I added a can of butter beans to the soup before pureeing (you can't even taste them!). 1 can of butter beans contains 23g protein, not to mention 33 grams dietary fibre to also keep satiety at bay and keep you feeling fuller for longer.

The other way I enriched the protein content was by adding light & creamy evaporated milk. With double the protein and calcium of regular skim milk, evaporated milk is a great way to boost the protein and give your soup a nice creamy taste. Just be careful not to boil the soup once the evaporated milk has been added, it doesn't take too nicely to high heat! 1 can contains 30g protein and 900mg calcium. 

Serves 6-8

Ingredients

1 tbsp olive oil

1/2 onion diced

1 large clove garlic finely diced

1/2 kent pumpkin - peeled & chopped into cubes (keep the skin)

1 medium sweet potato - peeled & chopped into cubes (keep the skin)

Olive oil spray

1 tsp curry powder

2 x 18g sachets miso paste 

1 L water

1 x 400g butter beans or chickpeas

1 x 375mL tin light & creamy evaporated milk

1/4 cup fresh coriander - finely chopped (for soup)

1/4 cup fresh coriander - finely chopped (for chips)

Reduced fat greek yoghurt - 1 dollop per serve 

Method

Preheat oven to 200 degrees Celsius

Soup

Heat olive oil in a large deep pot. Add onion and garlic, cook, stirring until soft and translucent. Add pumpkin, sweet potato and curry powder, stir over heat to coat all vegetables. In a 1L measuring jug place miso paste and fill with water, stirring miso in until dissolved. Pour water into pot over vegetables, stir, bring to the boil and simmer for about 20 minutes or until the pumpkin and sweet potato are soft and almost mushy.

Drain a can of butter beans and place into a large food processor. When soup is ready, remove from the heat and gently pour over beans in the food processor. Place lid on and process for a minute or so, until the soup is smooth and lump free. 

Pour soup back into a large pot and over low heat stir in evaporated milk. Heat gently, but do not boil. Stir in fresh coriander. Serve into bowls with a dollop of greek yoghurt, a sprig of coriander and freshly cracked black pepper. 

Veggie Chips

While soup is simmering, place skins of the pumpkin and sweet potato on a baking paper-lined oven tray skin side up (don't overlap) and spray with olive oil. Place into the oven and bake for about 20 minutes or until lightly browned and crispy. Place chips into a bowl and sprinkle with fresh coriander and a little moroccan seasoning. Serve immediately while crispy & hot!

Q&A: Mercury in fish

Q&A

Should I be worried about the mercury levels in fish? Are there any fish that I shouldn't be eating?

Our national food standards organisation recommends that we consume 2-3 serves of fish per week (1 serve = 150g). Fish has many nutritional benefits, including being low in saturated fat, high in protein and containing essential omega-3 fatty acids. Mercury levels in mostfish are low, and it’s only certain types of fish that you need to watch out for. These are generally the big, long living or predatory fish that sit right at the end of the fishy food chain and gobble up all the other little fish, so it kinda makes sense that they will accumulate higher levels of mercury! So what fish should you watch out for?

Fish with higher mercury levels include:

• billfish (swordfish, broadbill, marlin)
• shark (flake)
• orange roughy (deep sea perch)
• catfish

If you like these types of fish it’s best to stick to 1 serve per week and no other fish that week. 

Pregnant women, women planning a pregnancy and young children should have billfish and shark once a fortnight and no other fish that fortnight, or orange roughy/catfish once a week and no other fish that week.

All other fish, including some of our favourites - tuna and salmon (including tinned), are low in mercury so it’s safe for all people to consume these 2-3 times a week. 

More information?

FSANZ

Q&A: Brown Rice or Basmati?

Hi team,

I thought I would try a new little trick on my blog. It's often sometimes the little questions that bug us, like Should I drink dairy or soy milk?, Do I need to pop a daily multivitamin? or How bad are those diet soft drinks really? If only there was a simple way to get that answer!

Well say no more. I'm trialing a new section on my blog. It's very original, I've called it Q&A (I know, right, awesome name). Q&A is your opportunity to quiz me on all the little things that you want to know, that will make a big difference to your daily life!

So without further ado... here's my first one. Enjoy!

Q&A

Why does brown rice have a medium GI and basmati rice have a low GI when brown rice contains more fibre and is less processed?

The GI of rice (brown or white) depends on itsamylose content. Amylose is a type of starch, and the job of this type of starch is to resist the process of gelatinisation. Gelatinisation is the process where rice absorbs water through its microscopic cracks and changes from a hard, indigestable crunchy grain (that could only ever be used for a blind bake) into something that's light, fluffy and ready to eat. The puffier a grain of rice becomes, the more it has gelatinised, and the higher GI it will have. Arborio rice has one of the highest GIs, while doongara rice has one of the lowest. 

Now although brown rice has many health benefits, including being a source of fibre and B vitamins, because it has a lower amylose content it will gelatinise more as it cooks, and this means it ends up with a higher GI.

So the best rices to choose are the lower GI varieties with a higher amylose content – these are basmati (58), Doongara or 'Clever' Rice (53) or Moolgiri medium grain. I have also noticed recently that some companies like SunRice have brought out a low GI brown rice, so these will also be a good option for people that like their brown rice. However, don't also forget, at the end of the day, the GI of a carbohydrate food goes out the window if you eat huge quantities, so keep your portion of rice to no more than ¼ of your dinner plate, and fill up on plenty of veggies!


















More information?

Glycemicindex.com

Grains & Legumes Nutrition Council

Do you have any hot topics that you'd like covered in my new Q&A? Drop me a line below. In the meantime, I'll just go back to daydreaming about the amazing holiday I had in Bali last year...

Recipe: Homemade raw cacao, peanut, date & coconut balls

Wean yourself off peanut M&Ms with these deliciously tasty little bliss balls

Homemade raw cacao, peanut, date & coconut balls
.... a little bit of bliss in every bite

Makes 20

2 cups natural muesli (such as Carman's Natural Bircher Muesli) or quinoa flakes (gf option)
1 cup pitted dates
1/2 cup shredded coconut
1/2 raw pecans or almonds
2 tbsp peanut butter
2 tbsp raw cacao powder
2 tbsp honey
1 tsp vanilla extract
2 tbsp water
1 shot espresso
Extra shredded coconut for rolling

Process muesli, dates, coconut, pecans, peanut butter, cacao, honey and vanilla in the food processor until they resemble breadcrumbs. Add water and coffee shot and process until it starts to come together. Add a little extra water if necessary.

Roll into small balls in your hands and finish by rolling in extra shredded coconut. Refrigerate until chilled and serve with hot cuppa. Bliss.

These balls contain a good source of low GI carbs, protein, good fats and antioxidants. The hardest part will be sticking to 1-2 balls at each sitting!

Recipe: Chicken, tomato and vegetable soup with sourdough olive bread

Serves 8-10

Ingredients

2 tbsp olive oil
1 onion finely chopped
2 cloves garlic finely chopped
1/4 cup fennel finely chopped
1 tsp paprika
1 tsp ground coriander
1 fresh chilli finely chopped (or a sprinkle of cayenne pepper)
500g raw chicken breasts sliced into small bite sized pieces
1/2 stock cube
2L water
1 small tin (170g) tomato paste
2 x 400g tins diced tomatoes
1-2 tsp sugar
500g dried legumes (soup mix), soaked in water overnight and drained
3 carrots sliced
5 leaves kale, sliced, including stems (slice finely)
1 red capsicum diced
1 cup sliced purple cabbage
1/4 cup fresh mixed herbs, chopped roughly
Pepper

Method

Heat the oil in a large deep pot over medium heat. Add onion, garlic and fennel and saute until soft and translucent. Add paprika, coriander and chilli and stir over low heat until fragrant. Add chicken, stir over heat until just cooked.  Add tinned tomatoes, tomato paste and sugar. Boil water and stir in the stock cube until dissolved. Add to pot, along with legumes, carrots and kale stems. Bring to the boil and then simmer for 20-30 minutes. Skim the surface occasionally. You may need to place the lid on if the mixture is becoming too thick. Add the kale leaves, capsicum and purple cabbage spinach and cook for another 10 minutes or until kale leaves are bright green but soft. Stir in fresh herbs, taste for seasoning, add freshly cracked black pepper. Serve with a slice of toasted sourdough olive bread. Delish!

This recipe is dairy free, low GI and gluten free (without the bread). A rich source of dietary fibre, iron and folate. Remove the chicken to go vegan. 

If you don't have some of the vegetables in the recipe, substitute for whatever you have in the fridge. You can also use canned legumes instead of dried legumes if you don't have time to soak them the night before (just drain your canned legumes first). Also experiment with different herbs & spices as you wish. Enjoy :)

This recipe has been modified from a recipe shared from a close friend. Thank you to Mrs Gilbert and Julie Denat for passing it on!