Each variation of cow’s milk contains nine essential nutrients including 8 grams of protein, but the question remains if our bodies actually absorb these nutrients based on the way these milks are processed. I’ll discuss some of the fun facts about the nutrients in milk as well as the way they are processed in hopes to educate you and stir your desire to choose the most nutritious option for you and your family.
–Whole milk (3.25% fat): One eight oz. glass is 12% of your daily value of fat and is recommended by the USDA that adults and children (nine and older) get three cups a day. Whole milk contains 15% of your DV of protein, 9% of potassium, and 27% of calcium. Non-organic whole milk is heated to 165 degrees F or lower for 15 min during pasteurization.
–Reduced fat milk (2% reduced fat), 1% milk ( 1% reduced fat), and skim (fat free): These milks carry generally the same amount of protein and calcium and sugar as the whole milk, but they have less enzymes to help absorb vitamins and break down the sugar in milk called lactose.
A process called fortification is meant to increase nutrient density or prevent disease by adding vitamins and minerals to a product. Another process called enrichment is when a nutrient that was lost during processing is restored to having that same nutrient again. Low fat milk is typically enriched with vitamins A and D after removing extra fat; however, these are fat-soluble vitamins, meaning they need fat to be absorbed. Vitamin K is also essential for these two vitamins to function best, which is not usually included in this enrichment process for milk. Our bodies need the natural sources of vitamins that come with the perfect balance of minerals, enzymes, and other vitamins that all work together for our health and happiness. (elmhurst1925.com)
Although there is a higher concentration of enriched vitamin D and A in low fat milk (15% of DV for each), it doesn’t mean that our bodies positively respond to them in the same way it does to unpasteurized milk. A certain study showed that those who drank whole milk over reduced fat milk had higher levels of Vitamin D absorption. (American Journal of Clinical Nutrition). It makes sense that your body would absorb the fat soluble vitamins much better in the whole milk than in the reduced fat milk because of the higher fat content.(Livestrong.com) (healthline.com)
–Lactose free: processed by man to break down the lactose (natural sugar) in milk.
–Organic milk: Comes from cows which do not receive genetically modified crops or are exposed to synthetic fertilizers or pesticides. The farmers do not use growth hormones or antibiotics, but abide by the natural process God has given them. Organic milk will often still go through a standardized heating treatment (280 degrees F for two seconds) making the milk slightly sweeter with a longer lasting shelf life.
–Raw milk: Not tampered with at all. It comes straight from the cow to your container with no heating process to interfere with the good bacteria for your gut.
Non-Dairy examples:
Coconut
Almond
Soy
Oat
Hemp
Rice
Cashew
Pea
The Process of Non-Dairy Milk:
When using the soaking process of making plant based milk, these nuts or seeds are soaked in water with little salt, rinsed, drained, and ground. The soaking process can reduce enzyme inhibitors making it easier for your body to digest; however enzymes can also be added to hydrolyze (chemically break down through using water) the starch for some products (oat milk) or in some cases a blanching process (briefly immersed in boiling water) will take place (soy milk).
When using the drying process of making plant based milk, first they harvest, then dry (may include blanching or not) and then milling. If so desired, the flour can be divided into its protein, starch and fiber elements. This version can create a milk high in protein. To form into the milk, the protein isolate would be added to water along with any vitamins, minerals, sugar, thickeners and more. Before completion, thermal processing or high pressure processing is generally enacted for safety purposes.
Thankfully after all of these steps, the milk is tested for viscosity, particle size, protein content and digestibility. Somewhere along the line they heat the substance to the boiling point, and it is known that enzymes start to die at 107 degrees F. How then do our bodies absorb these nutrients without the active digestive enzymes in the product? It seems reasonable to stay away from the blanching or thermal processing of the nuts and seeds and choose to soak them in water and grind in a blender for a very nutritious and creamy non-dairy milk.
Store-bought Almond Milk:
In the almond milk making process, the fibrous skin of the almond can be removed to give the smooth texture desired, or they can retain the skin and mill the almonds to a finer size giving a smooth consistency. High in vitamin E (25% of DV) and Calcium (35% of DV), and lower in fat (2.5 grams of fat, 3% of DV)–Silk Brand. Make sure to read the ingredients on store bought brands, as many of them add sugar, stabilizers, and fortified vitamins. Fortified vitamins are not bad, but they don’t provide the fiber and other non-essential nutrients contained in whole foods that help you absorb the nutrients.
Homemade Almond Milk:
You can also easily make your own almond milk by soaking almonds in water for 6-8 hours to soften. Drain almonds and rinse in a colander. Add soaked almonds and fresh water to a high-powered blender. Add in vanilla, honey and salt if you wish. Blend on high speed for a minute or so. Use a nut-milk bag or dish towel over your bowl or pitcher as you drain the milk. You can save the pulp for homemade crackers, flour, or add to smoothies. Store the milk in an airtight jar in the fridge for up to a week. One cup of almonds makes 8 servings of milk.
This is by far the most nutritious way to enjoy your almond milk!
When it comes to the untampered, unprocessed nutrients in milk from cows, we see that God has packed it full of essential elements like omega 3 fatty acids, calcium, high quality protein, vitamin D, vitamin A, zinc, selenium and more. When your gut is healthy, it will know how to process these natural nutrients, but it doesn’t always respond favorably to the nutrients in man-altered products. It’s never too late to begin restoring your gut microbiome, and one way of doing that is to drink natural, grass-fed, unpasteurized milk from a safe and sanitary farm.
Click here to read Raw Milk Testimonials – Real Milk
(Thespruceeats.com)
(gonnaneedmilk.com)
(How Plant Based Milks Are Processed- Tera McHugh)
(health.usnews.com)
(Live strong.com)
