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From: Jeff Novick, MS, RD, LD, LN (novick.vegsource.com)
Subject:         Re: Non-dairy milks
Date: September 13, 2007 at 5:22 am PST

In Reply to: Non-dairy milks posted by Leslie on September 12, 2007 at 6:20 pm:

Hi Leslie

>> then decided that along with the tofu I was eating maybe I shouldn't eat that much soy.

Good choice. :)

>what do you think about them as far as nutrition?

Not necessary. I personally use no dairy milks or non dairy milks.

>>They all have calcium and some have B-12,

In many of them, it has been added to the milks, which of course may not be a bad thing, but don't fool yourself into thinking these occur naturally in those amounts in these foods. They basically adding a supplement to the milk.

>>the hemp milk has omega 3's but I only use that occasionally.

If you read my posts, I am not a fan at all of the "this food for that nutrient" line of thinking. I like to focus on foods that have an overall high nutrient density and an overall low calorie density and a high satiety. These foods will also have calcium and omega 3s AND they will have lots of other nutrients also. We shouldn't have to depend on a single food for a single nutrient. In my eyes, thats the old "drink milk for calcium" or "eat beef for protein" thinking that has done more harm than good. Applying it to vegan foods may be better, but the line of thinking is the problem. If you are looking to a specific food for your calcium, or Omega 3 intake, then I would be worried about the rest of your diet, as it should be supplying those nutrients. The only exception in a vegan diet is Vit B12.

>>Do you think these "milks" are OK to use?

If you were to use them, find the ones with the least added sugars (unsweetened would be better) and without added oils, fats, salt, etc, which you don't need. It may be hard to find one that meets all those recommendations, so choose the best one out of the ones available. I think the company (or product) Almond Breeze is making some decent Almond Milks. Also, if you use them, I wouldn't recommend consuming more than 8-16 oz at most in a day.

Hope that helps
In Health
Jeff

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