Ordering your coffee can be a confusing task.
Lately I have been asked what type of milk I have in my coffee and what milk options I recommend.
Below I aim to clarify what your milk options are. I always stress the importance of being in tune with how your body reacts to what you consume, you will always be the best person to judge your own bio feedback, so trust what your body tells you!
Please note when I use the term ‘milk based’, I am referring to dairy milk, nut milk, soy milk, coconut milk, camel milk and all the between.
You could be hitting your fitness and food goals throughout the week, feeding your cells with optimum repair and recovery nutrients, only to undo all your work with your coffee choice.
Why is it important to know what your milk based coffee consists of and how your body reacts to it?
Most of us are striving for some sort of health and fitness goal. You could be making an effort to decrease sugar cravings, or you’re aiming for balanced blood sugar levels throughout the day, or perhaps you are wanting to increase your immunity by balancing your nervous system and increasing your cellular health. Consuming multiple ‘milk based’ coffees per day whilst sitting at your desk may not be conducive to achieving any of the above health and fitness goals. In fact I know it is not.
Let’s dive in.
When it comes to helping clients with their lifestyle choices, specifically food choices, I look at three key factors:
- What metabolic reaction does this food have? What do I mean by this? I mean, will this food aid cellular health and repair or hinder thus speeding up the ageing process?
2. Does it have a relatively low glycemic load with anti inflammatory properties?
3. Is it satiating?
I lied, there are 4 ?
4. Does it contribute to ‘my happy’. This is my (emotional) reaction to that food. This is particularly important. I prioritise nutrient dense food everyday, although if my 82year old neighbour makes morning tea (home made cake or sweet of some sort), I will not turn it down. I will not feel guilty. Ill soak up our time together and the love that she made that cake with. I am years recovered of being addicted to sugar though, healthy and a moderator so this works for me. You may not be at this stage and that is okay.
So back on track, when ordering my coffee I want to think about;
- The effect it will have on my blood glucose level
- What drink I really feel like, and why do i feel that way? For example, am I hungry, should i be eating a proper meal instead ? Or perhaps I am thirsty, should I opt for electrolytes and water to hydrate?
- The timing of my coffee….for example if I have just exercised at an easy aerobic pace for a long time (endurance training) my blood sugar level might be low, so a milk based coffee might be what I feel like. If I exercised at a high intensity anaerobic pace, my blood sugar level might be high from the stress reaction and release of glucose from my liver so a long black with fat (butter, ghee, cream) might be what the doctor ordered.
Lets take a closer look at what is in our ‘milk’ based coffees, particularly the barista variety.
DAIRY MILK 101
Dairy milk is made up of Casein and Lactose. Casein is the protein component. Lactose is the sugar component. Ideally you want to be consuming A2 (opposed to AI) milk, or milk that is predominantly from A2 milk cows – these are called Jersey, Guernsey, and Brown Swiss cows that convert grass to milk very easily without needing to be fed genetically modified feed. The milk from these cows resemble goat, sheep, donkeys, yaks, camel and buffalo milk as they predominantly contain A2, with little A1.
Phil Maffetone explains in America, “A1 milk producing cows are ‘typically given bST (bovine somatotropin—a hormone used to increases the cow’s milk production), and provided with special feeds of corn and synthetic vitamins rather than grass.’ These cows produce milk that contains higher amounts of beta-casein type A1, a protein that behaves like an opiate and has been associated with chronic illness”. (reference is https://philmaffetone.com/update-on-dairy/ ).
In Australia and New Zealand I believe this isn’t the case. Most of our cows are grass fed without the above hormones and feed.
Some people can digest A2 milk proteins fine, but will have problems when they consume A1.
Lactose is the sugar component in the milk. In order to digest this sugar we must have an enzyme called lactase. Most of us do have trouble digesting the lactose sugar proteins.
Signs that you’re having trouble processing lactose include: noticeable phlegm in the throat and nasal cavities, brain fog, premenstrual distress, fatigue, irritable bowel syndrome, skin rashes, headaches, depression, bloating, gas, and diarrhea.
Next, let’s look at the ingredients of our dairy milk alternatives, plus my go to coffee – a Long Black with 1tbs Cream.
These are specific brands that your barista will use, based on 1 cup (250ml) serving.
COCONUT MILK – Barista variety
The nutrient data includes 113 calories, 1gram protein, 9grams fat, 8g carbohydrate.
Ingredients are: Australian Water, Coconut Cream (15%), Raw Sugar, Vegetable Protein, Salt, Stabilisers (415,418), Natural Flavour.
ALMOND MILK – Barista Variety
Nutrient data; 92 calories, 2gam protein, 6grams fat, 7grams carbohydrate.
Ingredients include: Australian Water, Almonds (3.5%), Sugar, Sunflower Oil, Maltodextrin (From Corn), Acidity Regulators (340, 332), Stabilisers (418, 415, 410), Sunflower Lecithin,
SOY MILK – Barista Variety
157 calories, 10grams protein, 8grams fat, 13grams carbohydrate.
Ingredients are: Australian Water, (Soy Protein, Milled Soy Beans), Canola Oil, Maltodextrin (From Corn), Sugar, Acidity Regulators (332, 340), Natural Flavours, Sunflower Lecithin, Stabilisers (460,
LACTOSE FREE MILK – Barista Variety
160 calories, 8grams protein, 9grams fat, 12grams carbohydrate.
Ingredients include: Dairy Milk, Enzyme (Lactase).
MACADAMIA MILK – Barista Variety
75 calories, 1gram protein, 5grams fat, 6grams carbohydrate.
Australian water, Macadamias (2.5%), Sugar, Vegetable Protein, Maltodextrin (From Corn), Acidity Regulators (340,332), Stabilisers (418,415,410), Sunflower Lecithin, Salt.
OAT MILK – Barista Variety
147 calories, 3 grams fat, 1gram protein, 7grams carbohydrates.
Ingredients: Oat base (water, oats 10%), rapeseed oil, calcium carbonate, calcium phosphates, iodised salt, vitamins (D2, riboflavin, B12).
Full Cream Milk – Barista Variety
160 calories, 8grams protein, 9grams fat, 12grams carbohydrate.
Ingredients: Dairy Milk
My go to coffee; Long Black with 1Tablespoon Cream
Nutrient data; 50 calories, 0.5 protein, 5 grams fat, 0.5grams carbohydrate. D
So what are those ingredients above in our barista variety ‘milk’s and how does our body react to them?
Maltodextrin is a highly processed white powder (sugar) made from corn, rice, potato starch, or wheat. It will spike your blood sugar levels higher than table sugar hence why it is the base to most sports nutrition drinks & gels. Maltodextrin is not considered a “sugar” in the magical (evil) world of food guidelines, hence why a label can state “No Added Sugars” but still contain maltodextrin. Maltodextrin will spike blood sugar levels higher than table sugar.
Vegetable protein is a highly processed form of protein derived from either peas, grains, nuts or soy.
Sunflower Lecithin is a processed emulsifier. Lecithin serves the role of an adaptor. Two chemicals that otherwise would never form a bond due to their differences in chemical composition like oil & water, it allows different elements to bond together.
Acidity Regulators (332, 340) are mostly emulsifiers, gums, thickening agents and natural colours. Some people may have a reaction to these, they may increase gut permeability.
Stabilisers (418,415,410) 410 is a Locust Bean Gum, 415 is a Xanthum Gum (derived from the fermentation of corn sugar), 418 is a Gellan Gum (it is used in alternative milks to keep the soy protein suspended in the milk).
Canola Oil is a processed vegetable oil that may contribute to inflammation, cellulite and hormonal disruption in the body.
Rapeseed Oil is Canola Oil. Like Canola oil most rapeseed is now genetically modified and highly processed to protect it from pests.
Natural Flavours are flavours sourced from nature as opposed to being created in a lab. These are still heavily processed and manipulated similar to artificial flavours and colourings. It may say one natural flavouring on the ingredient list but beware! If it is ‘ generally recognised as safe (GRAS) by the Food and Drug Administration (FDA) it can still contain 50-100 ingredients as natural flavours don’t even count as an ‘ingredient’. I think the term ‘natural’ is almost a binarism here, it is anything but natural.
The KEY points you should know when ordering your next milk alternative base coffee.
- The Nut/Soy milks you buy from your barista – that almond milk cappuccino for example will spike your blood sugar levels higher than table sugar as it contains Maltodextrin. It also contains a huge amount of oxalates, phytic acid (an anti-nutrient that inhibits absorption of nutrients of meals close by) , and other inflammatory processed additives
- Limiting yourself to one ‘milk based’ coffee a day, and opting for a Long Black with cream or ghee could see you achieving your energy and health and body composition goals faster.
- If you are young, plus in a healthy state then consuming high amounts of ‘alternative processed milks’ may not hinder you. If you are older, and not in 100% optimum health consuming large amounts of processed long life milk alternatives could be the straw that broke the camels back.
Coffee and “Milk” Options You Can Try At Home.
- Your preferred dairy milk if not sensitive or allergic.
- Coconut milk/cream – use the solidified coconut fat for a smooth creamy texture. Add as much (1 tablespoon) or as little (½ teaspoon) as you like.
- Ghee – Free from milk proteins and lactose, this is an excellent (and excellent tasting) option even for those who are dairy free (at your own risk, but the risk is pretty low). Add a small amount (½ teaspoon) and use a handheld milk frother.
- Cream – from organic grass fed cows is always ideal and preferably from a local source. This will limit your exposure to toxins and inflammatory properties. Don’t stress if this isn’t possible, just limit yourself to 1-2tbs each serve.
- Home made nut milk with no added ingredients needed for long shelf life.
Conclusion
I think as consumers we all deserve to know exactly what we are purchasing and consuming, what effect it has on our health and quality of life. Ordering your daily coffee or coffees should be no different. Don’t hesitate to ask to see the type of milk or milk alternative your barista is using, but also know the ingredients may be 50+ fold if there are ‘natural flavours’ listed.
In full disclosure I will still be ordering a full cream milk or milk alternative coffee sporadically as I feel like it, but with the knowledge that it is a processed ‘sometime’ beverage choice, not an ‘everyday’ beverage choice.
Just know milk alternatives that are designed for ‘shelf life’ and ‘barista friendly’ are definitely not a ‘healthier’ option to your regular full cream milk coffee. They are simply an option.
Yours in health and performance,
Jaimielle Jacobs
Video Versions on IGTV are below ?
Sources and References: http://www.foodreactions.org/allergy/400.html,https://www.businessinsider.com.au/what-natural-flavors-really-means-2016-6 , https://philmaffetone.com/update-on-dairy/ ,
