In recent years, the debate around milk and milk substitutes has gained attention as consumers seek healthier dietary options. It is becoming increasingly vital to understand the potential effects of these products on our health.

Let's start with regular cow's milk, which is mostly derived from Holstein cows. Standard milk contains a type of protein known as casine A1. According to studies, this is an inflammatory protein.

Moreover, milk is largely composed of sugar along with its protein content. Another major concern is that milk has insulin-like growth factor, which accelerates growth, akin to how it affects calves. Humans, including children, do not require this growth factor, making regular milk less ideal.

Although popular, almond milk can be problematic. The almond peel contains lectins, and many people, specifically those with autoimmune diseases, may react adversely even if the almonds are blanched and peeled.

The trouble with oat milk lies not just in potential cross-reaction with gluten but also in its contamination; testing often finds glyphosate, a banned herbicide.

• Cashew milk is in the scope primarily because cashews belong to the poison ivy family.
• Rice milk appears more like a sugary drink than a healthy substitute.

Fortunately, better options do exist. Coconut milk is praised for its unsweetened versions and its beneficial medium-chain triglycerides. Walnut milk provides alpha-linolenic acid, offering heart health benefits.

A newcomer on the shelves is A2 milk, which contains casine A2, lacking the inflammation-triggering properties of A1. Still, its sugar content should be watched similarly to is traditional counterpart.

Other dairy with A2, such as cream cheese and yogurt, gets their lactose sugar reduced via bacteria, making them preferable options.

PE protein is a deceptive component frequently added to non-dairy options for thickness. It is important to check the labels thoroughly, trusting only products without unnecessary additives.

Buyer beware: Just because a product flaunts a healthy ingredient, doesn't excuse added sugars and thickening agents.

In sum, when considering milk and milk alternatives, it's crucial to scrutinize labels closely, and opt for products that deliver genuine health benefits without the hidden drawbacks.