Milk: Suddenly the choice isn’t so clear

Milk, milk, milk. And, more milk.

Choosing milk for our kids seems like it should be a fairly straightforward nutrition topic.

Unfortunately, with the rise of milk protein allergies and the abundance of lactose intolerance, I counted a total of 11 varieties of milk at the grocery store this weekend! I’m not even including the evaporated or powdered milks here!

Don’t believe me? Well, we’ve got whole milk, reduced-fat (2 percent) milk, low fat (1 percent) milk, fat-free milk, organic milk, rBST-free milk, raw milk, soy milk, rice milk, almond milk and sunflower milk. Albeit confusing at times, we are lucky to have so many varieties of milk to not only meet our taste preferences but also our nutrition and health preferences.

It’s important to remember that milk is an important part of a child’s diet. It’s recommended that most kids and adults consume three glasses of milk a day as it contains nine essential nutrients and vitamins, including protein, vitamins A, D and B12, calcium, potassium, phosphorus, riboflavin, niacin, zinc and magnesium. It is possible to provide a balanced diet without milk, but it takes careful planning. If you choose the non-milk route, I strongly suggest discussing your child’s diet with your pediatrician and a pediatric dietitian.

Traditional cow’s milk (whole, 2 percent, 1 percent, and fat free)Once the milk is taken from the cow, it#146;s pasteurized to kill bacteria such as listeria, salmonella and e.coli. Once a baby is transitioned off formula or breast milk, it#146;s recommended that he drink whole milk until the age of 2; 80 percent of brain development happens before the age of 2, and the saturated fat found in whole milk is a necessary component to this development. Organic milk and rBST-free milkTaking traditional milk a couple steps further and we#146;re offered the organic and rBST-free milks. Organic milk is produced by dairy farmers that use only organic fertilizers and organic pesticides, and their cows are not given supplemental hormones. Organic milk offers the same nutrient content as traditional milk since it#146;s the process that develops the #147;organic#148; component, not the milk itself. An interesting tidbit (trivia night, here I come!), organic milk contains the most health benefits in the summer when cows have access to more fresh grass and clovers. rBST-free milk differs from organic milk although most consumers speak of them as one in the same. rBST-free milk is not necessarily organic. rBST is a synthetic hormone made from the natural hormone BST (bovine somatotropin) and is given to dairy cattle to increase milk production. rBST is approved by not only the FDA but also the World Health Organization, the American Medical Association and the National Institutes of Health. According to these groups, this hormone is species-specific and deemed inactive in humans. However, due to early studies demonstrating a connection between rBST and early-onset puberty, the demand to create rBST-free milk was high and now leaves us, as parents, with the ability to choose for ourselves. Raw milkRaw milk is simply milk, from cows, goats or sheep, which has not been pasteurized or homogenized. Raw milk advocates believe not only that raw milk is superior in nutrition content but that pasteurization kills good bacteria, protein and enzymes that aid in our digestion. Despite this debate, most health professionals stress caution in consuming raw milk especially by children and the elderly for its risk of serious food-borne illness. According to the CDC, raw milk was responsible for 82 percent of milk-borne illness from 1978 to 2008. Soy milk Soy milk is extracted from mature soy beans and often mixed with water and some type of natural sweetener. Soy milk is naturally low in saturated fat and is cholesterol-free making it a good alternative if your child has been diagnosed with high cholesterol. Although not produced from a cow, if your child has milk-protein allergy, discuss with your allergist whether soy milk is safe to consume. An additional word of caution when choosing soy milk #8212; be careful with the flavors and brand you choose #8212; they can be high in added sugars!Rice milkRice milk is created from a mixture of partially milled rice and water and is often the preferred milk for children with multiple allergies as it#146;s the least allergenic of all the milks. Rice milk supplies a child with many essential nutrients stemming from the bran and germ of the grain, is a good source of B vitamins and is stocked with antioxidants. However, it is a very poor source of calcium, and the diet will need to be supplemented elsewhere. Almond milk Almond milk is the second most popular milk alternative, after soy milk. It#146;s created by milling toasted almonds with water. Almond milk is one of the most nutritionally valuable milk substitutes available today. It is high in a number of vitamins and minerals, including vitamin E, manganese, magnesium, phosphorous, potassium, selenium, iron, fiber, zinc and calcium. Almond milk is also free of saturated fat and cholesterol making it a good alternative for a child with high cholesterol. Sunflower milkSunflower #147;milk#148; is fairly new to the milk-beverage arena but makes a great addition, especially for those with food allergies and/or intolerances. Sunflowers are rich in vitamin E, a powerful antioxidant that destroys free radicals, protects the heart and brain, and promotes healthy, glowing skin. If choosing sunflower milk as an allergy-alternative, do read the ingredients of differing brands carefully. There are a variety of production mechanisms, some of which do still include cow#146;s milk. Whether your kids suffer from a milk-protein allergy or you#146;re just feeling curious and adventurous about these nondairy #147;milk#148; beverages, here#146;s a great recipe to try, which utilizes Sol Sunflower milk: Sunflower pancakesIn a large bowl stir together 1frac12; cups flour, 1frac12; cups wheat flour, a tablespoon baking powder, 2 tablespoons of a sugar substitute and a little salt. Slowly mix in one egg and 1 cup of SoLVanilla, 1frac12; cups of sunflower butter and two tablespoons of applesauce until combined. Add a little extra Sol if it#146;s too thick. Let mixture sit for five minutes, then pour in circles onto a hot griddle. Cook, flip, cook and serve. Makes 12 servings.Calories 140, total fat 8 grams, total carbohydrate 15 grams, dietary fiber 2 grams, sugars 3 grams, protein 4 grams.Contact me: If you have any feedback, comments or questions on this topic or any others, I would love to hear from you! You can send me an email at christina@nourishedliving.com with your thoughts.ŸChristina Fitzgerald, a registered dietitian and licensed dietitian nutritionist, is the owner of Nourished, Nutrition and Wellness, nourishedliving.com. She lives with her husband and two young sons in the Northwest suburbs.