Ketosis Dairy Alternatives: Best Nut Milks- Thomas DeLauer

Ketosis Dairy Alternatives: Best Nut Milks- Thomas DeLauer

Ketosis Dairy Alternatives: Best Nut Milks- Thomas DeLauer

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hey what’s going on it’s the Nutty Professor and today I’m talking about nut milks I’m going to do this video breaking down the various nut milks I’m talking about almond milk cashew milk coconut milk and flax milk because we’ve had a lot of people that have been requesting this video so they can know which ones are best for fat loss but also which ones are best for overall of you health and inflammation so the end of this video if you stay tuned I’m going to break it down into a rating scale a rating scale for the nut milks that are best for fat loss and weight loss but also a rating scale for the nut milks that are best for modulating inflammation so let’s dive in and start with almond milk simply because almond milk is one that most people have tried and I think just about everyone has at least heard of so almond milk obviously is going to taste a lot like milk except made with almonds the benefits of almond milk being that it’s pretty low calorie generally looking between 30 and 45 calories in a serving if you’re getting the unsweetened one okay the other benefits being a pretty delicate nice balance of omega-3 to omega-6 fatty acids meaning that it’s got that nice monounsaturated fat profile that we need just for overall health okay additionally you get high levels of vitamin E but you also get some fiber which is going to help cancel out some carbs that you may consume it with so those are the benefits there okay but let’s look at the cons the first one is obvious okay almonds are a tree nut which means if you have a tree nut allergy no dice you’re probably not going to want to drink this one but additionally if you have an intolerance to tree nuts almond milk is probably going to make you have an exacerbated reaction to that simply because it’s a much more concentrated form based on the fact that it’s emulsified and it’s actually soaking up all the nutrients from the element itself okay additionally we have to deal with inflammation issues although most of the mainstream will tell us that almonds are an antioxidant and they’re very good at reducing inflammation it’s not entirely true they’re good at reducing some cellular inflammation but systemically not quite as good then additionally we have to factor in it they’re very low in protein but to add insult to injury we look at the carrageenan levels in most brands most brands are adding carrageenan as a thickening agent which is a derivative of red seaweed and very very very inflammatory and is even used in multiple clinical settings to induce inflammation to be able to test for it so kind of a no-go especially if it says that it has Caribbean in it the next one being cash milk which obviously is very similar to almond milk except being made from cashews the benefits of this one being it’s probably the lowest calorie one you’re going to find most brands are between 20 and 40 calories for an unsweetened version the other benefits being that it’s very easy to make at home out of all the nut milks that there are cashew milk is the easiest one to make at home simply because you can get the flavor and you can get the nutrition much faster by soaking it then you could with any of the other nuts one of the things that I like most about cashew milk is the high abundance of vitamin K which if you see my other videos you know how imperative vitamin K is for being the traffic cop to delegate exactly where calcium should go in the body when in conjunction with vitamin d3 okay now for the cons when it pertains to cashew milk first and foremost you usually have a little bit more sugar in it simply because they have a little bit of a sweeter taste naturally cashews just by default if you look at the nutrition label have more carbs than almonds do but additionally you’re still dealing with those thickening agents you’re still dealing with carrageenan so you want to be cognizant of that a lot of people also claim it when they have cashew milk they end up retaining a little bit of water possibly having something to do with the higher absorption rate and the vitamin K possibly causing a little bit of a reaction in the body however no real science is backing that up it’s all pretty anecdotal okay the next one is coconut milk coconut milk is one of my personal favorites and I’ll tell you why the benefits of coconut milk are that it is neutral unless you have a specific coconut allergy even people that have tree nut allergies can usually do okay with coconut milk although I’m not a monologist I’m not a doctors and don’t take my word for that don’t come back at me if you do have a nut allergy and you try coconut milk and you go into anaphylaxis but that being said coconut milk is one of the best being that it’s neutral it is a little bit higher in fat though however its omega-3 fats and we’re talking about lauric acid okay lauric acid converts in the body to something called mono lauren and mono Lauren has proven in many studies that have very strong antibacterial and antimicrobial properties which would be a benefit to us in many many ways there’s one study in 2009 that found the effect of mono Lauren on the skin in terms of eliminating pee Agnes which is one of the bacteria that can cause acne was 15 times more powerful than benzoyl peroxide is on the skin you’ve got the skin benefits as well but what are the cons ok generally you’re looking a little bit higher calorie you definitely have to deal with that most of the coconut milks turn between 45 and 60 calories per serving versus some of the other ones that are closer to 20 to 40 the other downside for a lot of people is that there’s typically no protein but you know at the end of the day you’re talking such a negligible amount of protein I don’t think it makes too much of a difference okay and lastly flax milk this is one that’s not super super popular and I really don’t know why because to be honest the nutrient profile and a fat profile is much better you see flax by very nature isn’t omega-3 it’s an ala which is alpha linoleic acid and that alpha linoleic acid converts into usable forms of omega-3s in the body so converging to the doko so hexanoic DHA and it converts in the EPA within the body later on down the line so it’s a nice little precursor to the healthy fats then of course you’ve got a nice mineral profile much higher in magnesium much higher in potassium and you’re going to get a little bit more absorbability out of it that way one of the things that people like the most about flax milk is it’s probably the most similar to actual milk in terms of taste and consistency so if you’re really trying to wean yourself off of dairy flax milk might be the best route to go there now what are the cons to flax milk honestly not a whole lot okay number one there’s no protein but again we covered that previously who really cares when you’re talking about one or two grams to begin with but additionally if you have a seed sensitivity or a nut allergy you might have a crossover sensitivity with a seed so you wanna pay attention to that just kind of monitor the water retention that you get when you consume flax milk and just monitor how you feel when you introduce it okay so you’ve stuck with me for this long let me break down the scale and tell you what my faves are when it comes to fat loss the winner is cashew milk simply because it’s low-calorie honestly nothing else other than that calories in versus calories out at the end of the day okay the next one is coconut milk simply because coconut milk is anti-inflammatory very neutral so you can control that inflammation of it better which means you can control the absorption of nutrients a little bit better next up is going to be flax flax is there simply because that nice omega-3 balance okay you’re getting good omega 3 fatty acids which are shown to fight off omega-6 fatty acids and therefore gets you in a nice inflammation zone to be in ok then lastly is going to be that almond milk and I know it’s crazy right ok but the almond milk is still good for fat loss it’s just pretty inflammatory is pretty hard to find ones that don’t have carrageenan these days so although it’s still a low calorie beverage and they’re all very good almond milks tell you at the bottom of my list in terms of fat loss okay then let’s talk about inflammation first on that list is going to be coconut milk for the reasons that I described earlier very neutral so it helps you with that respect nothing that’s really going to spike any inflammation there okay next up is going to be flax milk we want to monitor inflammation we want to modulate that by having that nice elevated level of omega-3 to that alpha and alayich acid okay then next up on the list there is going to be almond milk the almond milk is still okay from an anti-inflammatory standpoint but you just want to keep a close eye out if you have a sensitivity and finally last on the inflammation list is going to be cashew milk a lot of people have sensitivities to cashews that don’t have sensitivities to almonds so make sure that you’re watching the scale watching that inflammation and watching how you feel all right I know I threw a lot of information at you and talk really fast and through all this at you in a big ball of fury but now you have a lesson from the Nutty Professor and you know which nut milks to get your hands on without that red seaweed carrageenan that’s going to make you go crazy all right I’ll see you soon

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Ketosis Dairy Alternatives: Best Nut Milks- Thomas DeLauer

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Ketosis Dairy Alternatives: Best Nut Milks- Thomas DeLauer… Get more nutrition tips at:
Almond Milk:
-Pros-
Fiber
Contains 1 gram of fiber per 8 ounce glass
Fats
Omega-3 fatty acids
Monounsaturated fats
Linked to heart health
Phytosterol antioxidants and flavonoids
Vitamins and minerals
Riboflavin (vitamin B2)
Iron
Potassium
Higher in vitamin E and calcium than traditional milk
Low in calories – 30-60 calories per 8 ounces
No cholesterol
Easy to make your own
*If you make your own you will retain more nutrients due to less processing
-Cons-
Tree nut allergy
Important to get organic
Low in protein – about 1 gram per serving
Must be careful of added fillers
Carrageenan – thickening agent
Has been linked to inflammation, especially gut inflammation

Cashew Milk:
Taste: A little creamier and sweeter than almond milk, slightly less nutty of a flavor. Similar nutritional profiles.
-Pros-
Low in calories – 25-40 calories per 8 ounces
Healthy fats: monounsaturated fats
No cholesterol
Vitamins and minerals
Contains many of the naturally occurring vitamins and minerals
Many will be removed during processing if purchasing store-bought
If making your own you will retain the natural Vitamin K, magnesium, and iron.
Others are added in to mimic that of dairy milk
Store bought is often fortified with calcium, vitamin B12, vitamin D and vitamin A
Easy to make your own!
You will retain much more fiber, healthy fats, vitamins and minerals by making your own cashew milk.
-Cons-
Low in protein
Tree nut allergy
Again must be cautious of additives

Coconut Milk:
Taste: Light, slightly sweet and silky. A very mild coconut taste.
-Pros-
Healthy fats – about 4.5 grams per serving
High in lauric acid
Converts to monolaurin, which is effective against bacterial, viral and fungal infections, and have been shown to boost the immune system.
Even great for skin health:
The antibacterial properties of lauric acid isn’t only good for our internal health, but for our skin’s health too. Inflammatory acne can be attributed to the overgrowth of a gram positive bacteria known as P. acnes. A 2009 study demonstrated that lauric acid was 15 times more effective at inhibiting growth of P. acnes than benzoyl peroxide, which is found in many acne medications.
Vitamins and minerals
Generally fortified with vitamin D and calcium to mimic the nutritional profile of cow’s milk
-Cons-
No protein
Higher in calories than almond or cashew milk, ranging from about 45-75 calories in store-bought coconut milk
Again must be cautious of additives
Lowest in calcium

Flax Milk:
Taste: Light and creamy, most milk-like (no nutty or coconut taste)
-Pros-
Healthy fats
Omega-3 fats
No cholesterol
Low in calories, about 50 calories per serving
Fortified with vitamins and minerals
Store bought is often fortified with calcium, vitamin B12, vitamin D and vitamin A
-Cons-
No protein
Again must be cautious of additives

**Note: Cashew and almond milk are easy to make at home. They will be much more nutritious with more vitamins, minerals, and healthy fats.

Overall:

Store-bought cashew, almond and flax milk are very similar nutrient wise, with flax the closest to having a neutral taste and cashew milk being the creamiest. Coconut milk has a different fat profile with slightly more calories.

If you make these at home, cashew and almond milk will tout many additional benefits with an even creamier taste for both.

References:

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