We assess the claim that consuming two cups of almond milk per day will improve a woman’s breast size as FALSE since it is based on nutritional claims that have not been proven in the scientific literature. While almond milk does contain phytoestrogen, it has a minor effect on the body when compared to estrogen produced naturally. Furthermore, the phytoestrogens in almond milk belong to a type of phytoestrogens that has extremely modest effects.
Which milk contains the least estrogen?
Maybe you’re a one-percenter, or maybe you’ve gone dairy-free after your gastrointestinal system said, “Boy, bye.” The question is no longer whether we have milk, regardless of where you belong on the spectrum. It’s all about the milk.
Allergies, dietary preferences, health issues, and ethical concerns are just a few of the considerations. I eat largely vegetarian, but you will have to pry my goat cheese from my cold, dead hands. I’m not a vegan, to put it that way. However, because I regard milk to be a supporting character in coffee and smoothies, substituting almond or soy milk was not a difficult sell.
But, I’ll admit, I didn’t do a lot of research before making my decision. And, with so many alternatives in the milk aisle these days, it’s difficult to know which one to use in your cold brew. So I asked Tamara Duker Freuman, a trained dietician, to help me decipher the research milk by milk.
Humans are the only mammals on the planet who consume milk after early childhood and certainly the only mammals who drink the milk of another species. Usually, this entails resorting to cows. Cow’s milk includes high quantities of estrogen, according to many Harvard research, and this extra exposure (rather than the naturally occurring estrogen in your body) has been linked to an increased risk of breast and prostate cancer. Because cows are kept pregnant for approximately 300 days a year, their milk contains greater quantities of sex hormones like estrogen, which account for nearly 60% to 80% of estrogen absorbed by the general public.
If you must drink cow’s milk, choosing fat-free, skim milk is one approach to reduce the amount of estrogen in your daily glass, as hormones are deposited in milk fat. It’s also a good idea to go with an organic choice that doesn’t add artificial growth hormones to a product that already has a lot of them. You’ll still get the beneficial advantages of cow milk, such as protein, calcium, and vitamin D.
Even if lactose is an issue, the benefits exceed the drawbacks for Freuman. “I’m lactose intolerant,” she explains, “but I use Organic Valley’s lactose-free cow’s milk as my latte base of choice.”
Soy milk, unlike other plant-based alternatives, has a high protein content and contains all of the essential amino acids, according to Freuman. Potassium, an electrolyte that aids heart function, is also abundant. Score!
But this is where things get a little trickier. Isoflavones, which are plant chemicals that mimic estrogen’s actions, are found in soy products. Phytoestrogens, unlike the estrogen found in cow’s milk, have been shown in tests to reduce the incidence of breast cancer. Isoflavones are also an endocrine disruptor, meaning they can change or stop hormone production. Some study suggests that this could diminish fertility or perhaps cause early puberty, but until more research can prove a clear link, the jury is still out.
Another disadvantage? “Some people find soy milk to be somewhat gassy,” acknowledges Freuman. “It’s essentially glorified bean juice, and you know how beans are!”
This is my favorite since I enjoy the nutty flavor and it has no nutritional benefit. But, if you do, keep in mind that store-bought almond milk is 98 percent water and two percent nut matter, so any vitamins or minerals are chemically added to the recipe, according to Freuman. The protein dose from pea isolates, which is indicated on many labels, is the same.
“Highly processed foods,” says Freuman, “almost all of which contain food additives like carrageenan and guar gum.” “And, unless you buy unsweetened, they can have a lot of sugar added to them.”
There’s more: California produces more than 80% of the world’s almond crop, despite the fact that the state is now undergoing a severe drought. A single almond requires 1.1 gallons of water to develop. Farmers have been drilling hundreds of feet down to meet demand, which has the potential to cause infrastructure collapse and earthquakes. So, that Califia in my fridge might have to be reconsidered.
Rice milk is the greatest hypoallergenic option if you’re allergic to nuts or soy. But it’s not all good news. Despite Freuman’s praise for its digestion-friendly features, it has essentially no protein, to say nothing of the sugar level.
“If you compare unsweetened versions across the board, rice milk is the highest carb plant-based milk of the group,” she explains. “Because there’s no protein to offset the absorption of these starchy carbs, it’s probably not the best choice for someone with diabetes or blood sugar concerns.”
The milk is made out of a combination of cooked brown rice, rice syrup, and rice starch, as well as thickening agents and added flavoring, and tastes the most like the creamy thing you drank as a kid. As a result, it’s possible that it’s also one of the most processed.
This one is a member of the Cannabis sativa family, but it won’t give you the cravings. In fact, according to Freuman, this is the most satiating plant milk available.
“In unsweetened variations, practically all of the calories come from fat,” she continues. “However, it’s almost entirely healthy unsaturated fats from hemp seeds, including a significant quantity of omega-3s.” “As a result, it will have a lower glycemic index than most other plant milks, which get most of their energy from carbohydrates.”
That means it’s a fantastic alternative for diabetics, but if you’re buying sweetened, make sure to check the sugar content. Also, keep in mind that hemp milk has a higher calorie content than other plant milks, with roughly 80 calories per cup compared to 30 calories for almond.
But, with all of that in mind, I envision hemp milk in my refrigerator in the near future. It has health benefits (omega-3s! ), creaminess (fat! ), and none of the health issues that typical dairy and soy milk have. But that’s just my opinion. You’re free to be yourself or, in this case, moo.
What kind of milk has a lot of estrogen?
I addressed the subject of whether eating meat impacts hormone levels a few months ago. Several of you have written since then, asking the same question concerning cow’s milk.
All milk (whether from cows, goats, humans, or porpoises) contains trace levels of estrogen and progesterone, among other hormones. Because fat-soluble hormones like estrogen are present in whole milk, the level of hormones is higher than in skim milk. Organic milk, on the other hand, contains roughly the same amount of hormones as normal milk.
What foods do you eat to boost your estrogen levels?
A plant-based diet is thought to include more estrogen than other diets. Much of the data on foods linked to high estrogen levels, on the other hand, is strongly contested. Some experts even believe that ethnicity and geographic location influence how estrogen is absorbed by our systems.
While the majority of the foods listed below have been proven to contain estrogen or phytoestrogen, keep in mind that there are many differing viewpoints. Your body can also get phytoestrogens, animal estrogen, synthetic estrogen, or chemicals that can cause your body to create more estrogen in a variety of ways.
Certain foods can cause your body’s estrogen levels to drop in some situations. Please speak with your doctor about your individual medical status to determine which types of estrogen or foods are best for you to consume.
Because eggs are formed in the animal’s ovaries, there is a clear association between greater estrogen levels in eggs. Ovaries are hormone-processing glands. Similarly, depending on where the animal is in the lactation cycle, full-fat milk may contain more or less estrogen.
Nuts and seeds have a high phytoestrogen content, which is usually unavoidable. The highest-ranking nuts and seeds, on the other hand, are debatable. The following nuts and seeds have been confirmed to have greater quantities of phytoestrogen:
Phytoestrogens have been investigated extensively in legumes. They’re also debating the advantages and disadvantages of how phytoestrogens interact with our bodies. Phytoestrogens are abundant in the following legumes:
Phytoestrogen levels are thought to be high in berries and cruciferous vegetables. Here are a few examples:
There is a clear link between grain consumption and greater levels of phytoestrogens. Many of the grains often utilized in cereals have been discovered to contain greater levels of phytoestrogens. These are some examples of these grains:
Is it safe to drink almond milk on a daily basis?
Some minerals in almond milk are not absorbed as well as they are in milk. This is mainly due to the presence of phytic acid, an antinutrient that inhibits iron, zinc, and magnesium absorption (4, 5, 6).
Almond milk is not acceptable as a milk substitute for infants since it is deficient in several nutrients.
Almond milk is naturally high in a variety of vitamins and minerals, particularly vitamin E.
It is low in calories
Despite the fact that almonds are high in fat and calories, commercial almond milk is a low-calorie beverage (1, 2).
This implies you may consume a large amount of it without gaining weight. It also has a high nutritional value in relation to its calorie content.
Almond milk is made by diluting it with water to get a fat content equivalent to that of low-fat milk, which is roughly 1% fat.
A cup of almond milk has 39 calories, which is half as many as a cup of skim milk.
However, not all almond milks are created equal. Depending on how many almonds are in each cup, homemade almond milk and select brands may have a substantially higher calorie count.
Furthermore, some products have added sugar, which people should avoid if they want to get the most out of their health.
Bottom line: Almond milk prepared in a factory may have less calories than skim milk. However, this may not apply to all brands, so read the nutrition labels carefully.
Unsweetened almond milk doesn’t raise blood sugar
Sugar-free almond milk, on the other hand, is a low-carb beverage with fewer than 2% carbs in 1 cup, or 3.43 g of carbs (2).
Low-fat cow’s milk, on the other hand, has a carb content of 5%, or 12 g per cup (3).
In comparison to its glucose level, almond milk is also heavy in fat and protein. As a result, it does not induce a surge in blood sugar levels, making it acceptable for diabetics and those on a low-carb diet.
However, study the ingredient lists carefully and choose items that are as natural as possible.
Bottom line: Almond milk is a low-carb beverage that is ideal for those on a low-carb diet or who need to keep their blood sugar levels in check.
It is dairy-free
Almond milk is a fantastic alternative for vegans and those who are lactose intolerant or allergic to milk because it includes no cow’s milk or other animal ingredients.
Many people are lactose intolerant, meaning they can’t entirely digest it. Undigested lactose goes down to the colon, where it is fermented by the indigenous bacteria, causing excessive gas, bloating, diarrhea, and other unpleasant symptoms.
Because almond milk is dairy-free, it contains no lactose, making it a good milk substitute for lactose-intolerant persons.
Bottom line: Almond milk is a dairy-free substitute for vegans and anyone with lactose intolerance or milk allergy because it is an imitation milk that contains no dairy.
Enriched almond milk may strengthen your bones
Calcium is found in the highest concentration in dairy products. Almonds, on the other hand, are a poor provider of this vitamin.
Calcium is commonly added to almond milk to make it more akin to genuine milk. Depending on the type and brand of commercial almond milk, a cup may provide 37 percent or more of your daily need.
A cup of cow’s milk, on the other hand, may contain up to 23 percent of your daily calcium need, depending on the type and brand.
As a result, fortified almond milk is a good source of calcium for people who don’t eat dairy, such as vegans and those who are lactose intolerant or allergic to milk.
Calcium is necessary for the formation and maintenance of bones. As a result, consuming enough calcium lowers the risk of osteoporosis, a disorder marked by weak bones and fractures (7).
Bottom line: Almond milk is frequently fortified with calcium, making it a good source of the mineral. Those who do not consume dairy products may minimize their risk of osteoporosis by drinking enhanced almond milk on a regular basis.
It may reduce the risk of heart disease
Regular eating of nuts has been related to a lower risk of heart disease in observational studies. This is mainly due to their high content of beneficial fats (8).
Almond oil’s major fatty acid, oleic acid, has been associated to positive changes in blood lipids in studies (9).
In one study, healthy adults who consumed 66 grams of almonds or almond oil daily for six weeks saw their levels of low-density lipoprotein, or LDL, drop “Cholesterol was lowered by 6%, and triglycerides were reduced by 14%. It also improved their HDL (high-density lipoprotein), or “good” cholesterol “It’s a wonderful thing,” cholesterol by 6% (10).
These positive alterations in blood lipid profiles have been linked to a lower risk of heart disease (11).
Although fat accounts for around half of the calories in almond milk, it is a low-fat product that is unlikely to have a substantial impact on your blood lipid profile.
Many of the health advantages of almonds are attributed to vitamin E, as well as bioactive plant chemicals such as polyphenols, according to nutritionists. These substances are anti-inflammatory and antioxidant, which are beneficial to heart health (12).
Almond milk is strong in vitamin E and includes healthy fats, so it’s a good choice. It may be beneficial to your heart if you drink it on a regular basis.
Enriched almond milk is high in vitamin D
Vitamin D deficiency affects a large number of people. Brittle bones, tiredness, and weak muscles are more likely as a result of this (13).
In the human diet, there are few good sources of vitamin D. As a result, adding vitamin D to particular foods is a typical public-health practice. This is especially true with dairy products.
Almond milk, like ordinary milk, is frequently fortified with vitamin D. The amount of vitamin D in each product varies. One cup of almond milk, for example, may contain 2.62 micrograms, or 13% of your daily value. A cup of vitamin-fortified cow’s milk has a same amount of vitamins (2).
As a result, fortified almond milk is a good source of vitamin D that, if consumed frequently, can help prevent insufficiency.
Bottom line: Almond milk is frequently fortified with vitamin D, and drinking it on a regular basis may help avoid vitamin D insufficiency.
What meals are the worst for estrogen?
Flax seeds, dried fruits, sesame seeds, garlic, peaches, berries, wheat bran, tofu, tempeh, dairy products, meat, alcohol, grains, and legumes are among the foods to avoid.
Is almond milk useful for balancing hormones?
Sugar, coffee, and alcohol, as you may know, can all contribute to hormone abnormalities. The good news is that not all food is unhealthy for you, and in fact, most foods can help you balance your hormones. Hormones, notably Omega 3’s and saturated fats, rely on healthy fats as building blocks, therefore if your diet is short in those healthy fats, your body may not be able to efficiently manufacture those critical hormones. Coconut oil, avocado, and wild salmon are all good sources of healthy fats that are anti-inflammatory (and delicious!).
Caffeine can disrupt your sleep patterns, which can have an impact on your cortisol levels, among other things. If you need a boost during the day, limit caffeine or go for an option such as matcha green tea, which has less caffeine than a cup of coffee. Herbal beverages like peppermint and dandelion root tea, on the other hand, can help regulate hormones while also cleansing the liver.
Dairy can also induce hormone imbalances, thanks to the natural hormones found in dairy. It may also contribute to the aggravation of hormonal acne. If you’re allergic to dairy or have a hormone imbalance, coconut milk and almond milk are great substitutes. They’re also very versatile and can be found in most stores. Avoid soy-containing items while trying to improve hormone balance because they can mimic estrogen in the body.
Eggs are a wonderful food item for hormone balancing since they contain vitamin D and vitamin B6, both of which are good to estrogen metabolism. Eggs are also high in HDL cholesterol, which is the good cholesterol your body needs for hormone production. Look for “pasture-raised” eggs, as they will have the fewest antibiotics and hormones, all of which can contribute to hormone imbalance. Cook your eggs in olive oil with spices like garlic and turmeric over medium heat. Then top it off with a piece of avocado, and you’ve got yourself a fantastic hormone-boosting dinner!
Below is an example of a simple 3-day meal plan to kickstart your journey to hormone balance:
1 egg, smashed avocado, and toasted sprouted grain bread with salt and pepper. Lemon water was served as a complement.
Quinoa porridge with mixed berries and raw honey (prepared with water or milk alternative).
Cauliflower rice bowl with beans, broccoli, and peas from the Mediterranean (or any vegetable).
With a homemade olive oil + lemon juice dressing, top a spinach salad with salmon, tomatoes, carrots (or any other excellent salad ingredient).
Zoodles with coconut aminos and sauted spinach, mushrooms, celery, and carrots. Toss in your favorite protein.
Teriyaki chicken lettuce wraps with zucchini and sauted peppers (or any vegetable).
Ground turkey, organic tomato sauce, mushrooms, and spinach in a spaghetti squash bowl.
Fresh lettuce as a bun for a homemade turkey burger. Tomato, avocado, and other toppings Sugar-free ketchup drizzled on top.
As “ice cream,” mix 1 frozen banana with a dollop of natural almond butter.
Is there a lot of estrogen in cheese?
Natural hormones such as oestrogen and progesterone are found in all forms of milk, regardless of whether it originates from a cow, goat, sheep, or human. These are present in small amounts in dairy products such as milk, cheese, and yoghurt.
Hormones grow more concentrated as milk is processed into cheese and other higher fat dairy products, according to some sources. These hormones in dairy foods, on the other hand, are broken down by digestive enzymes in the gut and are not absorbed in their active state, making them safe to eat. 1
In 2008, the Australian dairy sector outlawed the use of oestrogen medicines in milking cows. Does cow’s milk include estrogen or other hormones? is a good place to start learning more about this. | Dairy Australia – You Ask, We Answer As a result, worldwide studies on the hormone level of dairy products are frequently inapplicable to Australian dairy products. 2
You can call the food producer directly on their customer service line to learn more about what’s in the dairy products you buy.
Is dairy a source of estrogen?
Following the drinking of cow’s milk, female sex hormones dramatically increased while male sex hormones reduced in men, according to a short study with only 18 participants. The levels of estrogen in all subjects men, women, and children increased dramatically.