Dairy-free drinks. Image by: Getty Images: AlexPro9500
We needed help demystifying the seemingly endless list of milk alternatives, so we went to the experts for real talk on dairy-free drinks.
Whether you're lactose intolerant, vegan, or just like the taste, there are plenty of reasons to experiment with adding milk alternatives to your diet. But with more varieties than ever before, how do you know which option is best for you? We asked two registered dietitians, Carol Harrison and Crystal MacGregor, for the skinny on dairy-free drinks.
Why does cow's milk get a bad rap?
Carol Harrison: Some people are worried about hormones or antibiotics in milk. But the truth is, growth hormones are not approved for use in dairy cattle in Canada. As well, The Canadian Food Inspection Agency reports compliance for veterinary product residues in milk is greater than 99 per cent.
Crystal MacGregor: Cow’s milk is a nutritious and safe choice. Non-dairy beverages are actually not suitable for children under the age of two because they do not contain enough calories, protein and fat to support children’s needs.
Which beverage is closest to cow’s milk in terms of nutritional profile?
CM: Soy is the closest to dairy in protein per serving at 7 grams of protein per cup. When possible, choose organic versions, as many conventional soy milks can come from genetically modified soybeans, which may contain higher levels of pesticides and fertilizers.
CH: The only beverages I consider nutritional substitutes for cow's milk are goat’s milk fortified with vitamin D and soy beverages fortified with calcium and vitamin D.
What are some things a person should consider when choosing a dairy-free beverage?
CM: If choosing a non-dairy alternative for a source of protein it is important to note that not all are created equal—most nut milks such as almond, coconut and cashew milk contain less than 1 g of protein per cup.
CH: Aim for 30 per cent daily value calcium and 45 per cent daily value vitamin D. Also choose unsweetened options to curb unwanted added sugars.
Check out our slideshow of popular dairy-free drinks, with pros and cons from our experts.
Pros: Almonds naturally contain vitamin E and minerals such as magnesium. It contains no saturated fats and is typically low in calories.
Cons: Almond milk is low in protein. Look for ones that do not have added oils.
Pros: Cashew milk is creamy, sweet and less nutty tasting than other nut milks. It makes a great addition to oatmeal and savoury dishes like curry.
Cons: Cashew milk is very low in protein and is not suitable for those with a tree nut allergy.
Pros: Great for those with, nut soy, and dairy allergies.
Cons: They are often higher in sugars, and added oils. Look for whole brown rice in the ingredients list.
Pros: Contains healthy natural saturated fats, and is lower in carbohydrates and calories than cow's milk and other plant-based beverages.
Cons: Higher in fat than other nut milks.
Pros: A good source of heart-healthy omega 3 fatty acids. The watery consistency makes it a smooth addition for coffee and shakes.
Cons: Low in protein like other nut and seed milks and many are yet to be fortified with calcium or vitamin D.
©iStockphoto.com/annedala Image by: ©iStockphoto.com/annedala
We talked to a trend forecaster to see what we can expect for 2017. Here's what she had to say.
Do you ever wish you could see into the future? Well, for Sheryl Connelly, in-house futurist at Ford Motor Company, this is exactly what she does for a living. For over a decade, Connelly and her team have been forecasting trends and producing a comprehensive list that covers everything from consumer shopping habits to the changing job landscape and societal shifts. This data, collected globally and by country, helps anticipate customer needs and determines how these factors will impact changes globally.
Here are Sheryl Connelly’s top 10 trends for 2017:
Female Frontier (Revisited)
Progress on the female front is slow—82% of adults feel that men and women aren’t viewed as equal. But 78% of people think women have more opportunities than just three years ago. Good news: The number of female billionaires continues to be on the upswing. Women make up 10.4% of the world’s billionaires, compared with 9.7% in 2014. Some of the wealthiest people in China are women, and there are more female than male entrepreneurs in the G8 countries.
The Good Life 2.0
The definition of prosperity seems to be changing across the globe with more people valuing wellness over wealth. Seventy-one percent of Canadians agree “prosperity is more about happiness than wealth.” And, the overwhelming majority (regardless of age) find it annoying when people are showy with their money. Wellness travel is now a $563 billion dollar global industry—up 14% in the last two years. More than 690 million wellness-focused trips were taken worldwide in 2015. And Millennials, instead of booking a stay at a five-star hotel, are using vacation time to book yoga retreats.
Time Well Spent
Along with wealth, the concept of the currency of time and how it’s used is changing. It’s not about spending more time working or on FOMO, but carving out more “me time.” In the global survey, the question: Which of the following do you consider a productive use of time? The responses included: 19% daydreaming, and 57% said sleeping. Thirty-one percent of Canadians agreed that procrastination helped them be productive. Connelly thinks that if someone has an idea, then the seemingly off-task activity of walking the dog or taking a shower could spark some new thoughts.
Some resorts have picked up on the importance of time, and lock up customers’ cellphones so they don’t overuse it on vacation.
In 2010, the United Nations officially declared water a “human right,” and this resource continues to be a growing concern. In Canada, 48% versus 81% in India agree that “they have changed their behaviour in the last year as a direct result of concerns related to water. One smart solution: Nozzle, described as “the world’s most extreme water-saving gizmo.“ It transforms tap water into a mist, which provides the adequate amount needed instead of an unnecessary stream.
Revisiting Trust Is The New Black
Remember the dress debate (gold vs. blue http://news.nationalpost.com/arts/is-this-dress-white-and-gold-or-blue-and-black-tumblr-photo-sparks-unlikely-online-debate)? Well, it seems that when it comes to news and information, it’s all about perception. Eighty-percent of adults globally agree that today’s media outlets offer more opinion instead of objective news coverage.
With so many choices at our disposal, it seems the endless options are making us reluctant to commit. Nearly every person in China–99% –agreed with the statement “The internet creates more choice than I want.” Seventy-seven percent of Canadians agree: “the quest to find ‘something better’ is never-ending.” Even when it comes to dating, the options can be daunting. Most respondents feel that online dating sites make it harder to commit to relationships. Housing service Roam has tapped into this footloose trend, allowing customers to sign one lease and live in any of its properties across three continents for as little as a week at a time.
Technology has undoubtedly provided many beneficial, convenient and efficient perks. But many people agree that it’s making us dumber, less polite, sleep deprived and contributing to obesity. A study found that kids who spend two to four hours a day on digital devices outside of class are 23% more likely not to finish homework, compared with kids who spend less than two hours.
The Parenting Trap
From free-range to attachment parenting, the spectrum of child rearing styles is endless. Japanese parents let their kids ride the subway at the age of eight while others monitor their every move via an app. Once children reach the workforce, there’s uncertainty about the climate and options that will be available to them. According to the World Economic Forum, 65% of children entering school today will work jobs that don’t currently exist. Making a guidance counsellor’s job even more difficult.
Today, the idea of community takes on many forms, shapes and sizes–both online and off. Many are seeking more from their fellow citizens and companies. Eighty-two percent of adults globally agree that they are more likely to support companies that prioritize purpose over profit.
Increasingly, the idea of being an architect of change is shifting from institutions to individuals, with people taking more responsibility for their actions and the impact it has on society. Eighty-six percent of adults globally agree that they should pay closer attention to the production ethics of the products they purchase.
Sheryl Connelly, futurist.