Introduction to Dairy Alternatives
Milk, a staple in many diets, is available in a myriad of forms beyond traditional cow’s milk. As people become increasingly health-conscious, alternative milks like soy, almond, and oat have flooded the market. Dr. Steven Gundry delves into this variety, evaluating their effects on gut health and ranking them from “superfoods” to “should be trashed.” What follows is a comprehensive review of these milk options based on Dr. Gundry’s insights.
Soy Milk: A Gut Disruptor
Soy milk, often touted for its plant-based protein, receives harsh criticism from Dr. Gundry. He categorizes soy milk as an “F,” signifying its negative impacts, due to the absence of health benefits and presence of harmful components. According to Dr. Gundry, soy stands as one of the worst choices for gut health.
The Legume Concern: Pea and Rice Milk
Pea milk, like soy, falls into the “F” category. As part of the legume family, peas are considered gut disruptors. Rice milk shares a similar fate due to its lectin content, which can negatively impact the gut lining, marking it as another “F” on the milk ladder.
The Dairy Debate: 2% and Whole Milk
Traditional cow’s milk, both 2% and whole milk, get a “D” rating from Dr. Gundry. The contention lies not with the fat content but with the type of protein casein A1, prevalent in Holstein cow milk, known for disrupting gut health.
Embracing A2 Milk
A2 milk offers a reprieve, receiving a “B” rating. It stems from cows producing casein A2, a friendlier protein. However, dairy intolerance remains a concern for many of Dr. Gundry’s patients, suggesting that while better, it is not without its issues.
Nuts for Nut Milks
Among nut-based milks, coconut milk stands out with an “A” for its medium-chain triglycerides and lack of harmful lectins. Almond milk receives a “C,” cautioning against added sugars. Hazelnut, macadamia, and flax milk earn “superfood” status for their beneficial fats and fibers.
The Oat Milk Controversy
Oat milk, popular for its creamy texture, is rated “F”. Dr. Gundry highlights the presence of glyphosate, a controversial herbicide, even in organic oats. This, alongside other harmful substances, makes oat milk a less desirable choice.
Exploring Lesser Known Options
Less conventional options like tiger nut milk receive praise for their gut health benefits and are labeled as superfoods. While harder to find, these milks present opportunities for those seeking unique health benefits.
Goat and Sheep Milk: The Gentle Dairy
For those who tolerate dairy better, goat and sheep milk present appealing alternatives. Known as “mother’s milk,” particularly for infants sensitive to cow’s milk, these options earn “A” ratings for their gut-friendly properties.
Conclusion: Choosing Wisely
When selecting a milk, it’s crucial to consider both the macro-nutrient content and the hidden factors impacting gut health. According to Dr. Gundry, while nut and plant-based milks generally outperform traditional dairy, not all are created equal. Opt for superfoods like flax and macadamia nut milks where possible, and remain cautious of hidden sugars and misleading labels.
