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Soy, oat, almond, rice, coconut, dairy: which ‘milk’ is best for our health?

Leah Dowling If you’re Lecturer in Dietetics, Swinburne University of seeking a dairyTechnology free alternative, then soy is a good

A trip to the supermarket presents shoppers with an choice (though overwhelming number of milk choices. And far from just some people may being the domain of the modern hipster, plant-based be intolerant to milk alternatives are going mainstream. soy). It’s made

These alternatives may be suitable for people who are from ground intolerant to dairy milk, or have ethical or other personal soy beans or soy preferences. They tend to be lower in saturated fats and protein powder, energy than dairy milk, but also lower in protein (except water and soy) and calcium (unless fortified). Some are also high in vegetable oils and added sugars. is usually fortified

As to which milk is best, there’s no simple answer. Dairy with vitamins milk tends to come out on top for nutrient quality, though and minerals soy is a good substitute from a nutrition perspective. And i n c l u d i n g it should be noted these alternatives aren’t technically calcium. milks, as they’re not derived from mammals. A 2017 study

Nevertheless, the nutritional quality of the different found soy alternatives varies considerably, so it’s important to take fared considerably better than other milk alternatives note of these differences when making a selection. including almond, soy, rice and coconut varieties in Dairy milk Milk provides us with important nutrients including calcium, protein, vitamin B12, vitamin A, vitamin D, riboflavin (B2), zinc, phosphorus and iodine. The quantity and quality of cow’s milk proteins is high, with both whey and casein containing all nine essential amino acids. Milk plays an important role in bone health and is a particularly rich source of dietary calcium. Research investigating the ability of the body to absorb and utilise calcium determined the best-absorbed calcium source is dairy milk and its derivatives. Although dairy foods do contain some saturated fats, the fat in dairy doesn’t seem to be overly problematic for heart health. A large study featuring people from 21 countries, published in 2018, found dairy consumption was associated with lower risk of heart disease and death. Although dairy milk has a high nutritional value, there’s no reason why people need to drink it if they choose not to. All of the nutrients in milk can be obtained elsewhere in the diet. terms of nutritional profile. Available in full-fat and low-fat versions, soy is a good source of plant protein, carbohydrates, B vitamins and most are fortified with calcium making it nutritionally comparable to dairy milk. The ability of the body to absorb and utilise the added calcium in soy drink is approaching that of dairy milk. One study indicated calcium from fortified soy drink was absorbed at 75% the efficiency of calcium from dairy milk, though there appears to be limited data on this. It typically contains more protein than other plantbased alternatives, and contains healthy unsaturated fats and fibre. It also contains compounds called phytoestrogens. Phytoestrogens are natural plant compounds that imitate the body’s own natural oestrogen but to a lesser extent. There was initially some speculation based on earlier animal studies about potential adverse effects of phytoestrogens on the risk of breast cancer and hyperthyroidism. However, studies conducted in humans don’t support this.

Soy Conversely, there is some evidence to suggest they may have a protective effect against some cancers. A review study from 2019 found soy consumption is more beneficial than harmful. In a position statement on soy, phytoestrogens and cancer prevention, the Cancer Council of Australia supports the consumption of soy foods in the diet but doesn’t recommend high dose phytoestrogen supplementation, especially for women DELIVERY IN MOLONG with existing breast cancer. Almond

THURSDAY & FRIDAY5.30 TO ORDER - 7.30 pm Nut drinks such as almond consist mainly of ground nuts and water. Despite almonds being a good plant or go Text: 0404 147 754 to: www.paddocktoplatepizzas.com source of protein, almond drink is significantly lower in protein and calcium than dairy milk. Consumers PIZZA should take care with almond drink to ensure essential nutrients are met

MEATLOVERS $17 elsewhere in the diet.

Bacon, salami, onion, ground beef, Cabanossi, Three cheeses. Topped In a 2017 survey of widely available with bbq sauce commercial almond milks, consumer

CHICKEN SUPREME $17 Chicken, onion, bacon, capsicum, VEG $17 olives, topped with Three cheeses. group Choice found almond drink contained only 2-14% almonds, with water being the predominant ingredient. It tends to be low in energy and

Roasted pumpkin, cherry tomato, baby spinach, Pine Nuts, Onion, saturated fat and contains some healthy

Three Cheeses. Tomato base unsaturated fats as well as vitamin E,

PEPPERONI $15 manganese, zinc and potassium.

Tomato HAWA base, IIAN slices $15 of pepperoni + Three cheeses. Almond drink often contains added sugars. Terms to keep an eye on include those indicating added sugars, such as

Tomato base , pineapple chunks, ham. Finished with Three cheeses. organic rice syrup, agave syrup, organic

Hot Chips $5 Garlic Bread $5 Chessecakes $ 6.50 SIDES evaporated cane juice, raw sugar, or organic corn maltodextrin. It’s best to look for unsweetened varieties if you can. Almond drink may be suitable for people who are intolerant to both

6 MOLONG EXPRESS, Thursday 1 October 2020

dairy milk and soy, but isn’t suitable for those with nut allergies.

If you’re using almond milk as an alternative to dairy milk and wanting similar nutritional benefits, look for one that’s fortified with calcium aiming for as close to 115-120mg per 100mL (similar to dairy milk) as possible.

Oat

Oat milk is made by blending oats and water and straining off the liquid. It’s a source of fibre, vitamin E, folate and riboflavin. It’s low in fat and is naturally sweet, containing double the carbohydrates of cow’s milk, so it may not be suitable for people with diabetes.

It tends to be low in both protein and calcium, so look for a fortified brand. It’s not suitable for people with a gluten intolerance, nor is it a nutritionally adequate substitute for young children.

Coconut

Coconut milk is low in protein and carbohydrates, and high in saturated fat. Some brands have added sugars. Similar to nut drinks, it doesn’t naturally contain calcium and isn’t a suitable substitute for dairy milk nutritionally.

Rice

Rice drink is produced from milled rice and water. It’s naturally high in carbohydrate and sugars, and has a high glycaemic index meaning the glucose is quickly released into the blood which may mean it’s not suitable for people with diabetes. It’s also particularly low in protein and needs to be calcium fortified.

Rice is the least likely to trigger allergies of all of the milk alternatives. However, it’s not a suitable milk substitute, particularly for children, due to its low nutrient quality.

Ultimately, when deciding which plant-based alternative to drink, you should choose fortified and preferably unsweetened varieties. Also, look for those with a calcium content as close to 115-120mg per 100ml (or 300mg per cup) as possible, as this is similar to dairy milk.

Your choice should also take into account your overall diet and nutrient requirements. This is especially important for children, adolescents, older adults and those following a restricted diet. Finally, factors such as flavour, taste, texture and mouth feel are all important considerations.

(Above l to r) Jean Brown, Connie McMahon, Josie Gosper, Shirley Philpot enjoying a catch-up over coffee at Sweetness Cafe. They alternate between cafes providing support to each business. Well done ladies.

Cass Sullivan (Molong) and Tracey Quilty (QT Beauty) found exactly what they were looking for to bring the happy months of Spring into their country homes. Where did they find the new look? Kate & Sally’s Lime & Stone new biz in Bank Street.

We’re extending the JobKeeper Payment until 28 March 2021.

The Australian Government is extending the temporary JobKeeper Payment to the end of March 2021. From 28 September, businesses must meet the turnover test and submit their declarations by the 14th of each month.

There will be two new payment rates – one for those who work more than 20 hours per week in the relevant period, and another for those who work less. The employee eligibility date has also changed to 1 July, meaning some businesses could claim for more staff.

It’s part of our plan to keep business in business, and Australians in jobs.

28 Mar 2021 JobKeeper Payment

School Holiday Fun with Nan. Popular Molong resident, Suzie Sinclair with her four gorgeous grandchildren shopping in Bank Street earlier this week.

It might not be the most glamorous seat in town ... but it is in the best position where people want to sit. Thank you to SPAR Molong for moving their bench seat to the front entrance ... to Narelle Campbell for Express photo. Nothing like seats in public domains sited where people want to sit! Cabonne Council ... Please bring back Reg’s Bench ... and community transport waiting seat to Bank Street - both are needed.

Visit Australia.gov.au

Another fantastic game for new Dragon, Cody Ramsey of Molong - who did his team and towns (Molong and Manildra Rhinos) proud in last weekend’s batttle with the Melbourne Storm. Other new recruits were given a game with the Dragons ... might be end of season ... but 2021 is about to get BIG!

The Molong Show Society’s Lisa Garlick is encouraging children’s art through annual show competitions. With the 2020 show cancelled - Lisa organised the 2020 children’s art competition to continue with entries displayed in shop and business windows in town.

All of the art was incredibly good - colours, brush strokes, pen strokes ... colour blending perfect. Well done to all those who entered. (Above) With Lisa Garlick, proudly showing their work - Harriet (5 years old) and Annabelle Peffer (7 years old) topped the number of entries in the art, crafts, potted plants, decorated cakes (and more).

Harriet (above left) chose her

painting entry from a Cumnock Pre-School art initiative where the children learnt about famous artists. Harriet chose Andy Warhol as her favourite artist and painted her interpretation of Warhol’s world acknowledged work of Marilyn Monroe. Annabelle painted a wonderful interpretation of a Kookaburra for her entry. Fabulous efforts by these two young residents (we hear the artist within these two delightful children may come from their inspiring grandfather, Roger Shepherd?).

“The Show Society would like to thank Cabonne Council for donating prizes for the competition and to the Molong Museum for their donation” said Lisa.

Bank St MOLONG PH 6366 8062

SEE INSTORE BROCHURE FOR FULL RANGE

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Bring in this coupon to RECEIVE 10%DISCOUNT when you spend $50 or more in one transaction. THAT'S 10% DISCOUNT OFF YOUR GROCERIES PLUS 8 c / (Spend LITRE $50 or more in one transaction) OFF YOUR PETROL Excludes Cigarettes & Specials. Personal shoppers only. Store limits apply. Limit of 12 per special per customer. Discount only on cash/card transactions, no accounts

‘Spring into the fun of Spring’ in your home and garden with flowers, butterflies, lambs and horses to brighten walls and gardens - designed and made by Molong artist, Justin Lampe - available for purchase @ Eden in Bank Street.