DEAR MAYO CLINIC: Since I was a kid, I've been drinking milk with breakfast and dinner as my primary beverage. But looking in the grocery store coolers these days, there are so many options other than cow’s milk. Are plant-based milks like soy or almond milk healthier options?

ANSWER: Dairy (cow’s) milk and plant-based beverages like soy and almond milks all can be healthy choices. However, the nutritional differences vary widely, depending on the type of product and the brand. Generally, by reviewing the nutritional information — focusing on fat content, protein, calcium and the amount of added sugars — you can determine the right beverage for you.

Fat content is important because the American Heart Association recommends limiting saturated fat to no more than 7 percent of calories in your overall diet. Skim milk has negligible amounts of fat, but the amounts of cholesterol-raising saturated fat increase stepwise with 1 percent, 2 percent and whole milk. Soy and almond milks contain about 2 to 4 grams of fat per cup, but those fats are predominantly healthy monounsaturated and polyunsaturated fats.

Comparing protein content, dairy milk takes the protein title with a little over 8 grams per cup, and soy milk is close behind with about 7 grams per cup. Traditional almond milk lags behind with just 1 gram per cup. Of note, some newer nut milk varieties have added pea protein.

When considering calcium, dairy milk naturally has about 300 milligrams per cup, and dairy products generally are considered the best absorbed source of calcium. Many soy or almond milks are fortified with calcium to at least match the amount of calcium in dairy milk. That said, your body may not absorb all of the calcium in soy milk since soy contains a natural compound (phytate) that inhibits calcium absorption.

And then there are added sugars. Unflavored white dairy milk and unsweetened soy and almond milk contain no added sugars. However, for some, the taste of unsweetened soy or almond milk can be an issue. You may find 4 to more than 20 grams of added sugars in a sweetened or flavored beverage. Checking the Nutrition Facts label is the best way to find a taste you like with minimal added sugars. Remember, unflavored white dairy milk will have sugar listed on the label, but it is lactose, which is naturally occurring milk sugar.

In summary, it’s tough to beat dairy milk for balanced nutrition — with nonfat skim milk the best choice for most adults. Still, not everyone can tolerate dairy milk, and some may prefer to avoid animal products — or simply want to mix in something different. Unsweetened soy milk is the closest match nutritionally, plus you get a few grams of healthy fats that you won’t get from skim milk. Almond milk — while not unhealthy — is less nutrient-dense, especially in terms of its limited protein content. With soy or almond milk, check the Nutrition Facts labels for adequate calcium and minimal added sugars. — Alexandra (Alex) Butterbrodt, R.D., Endocrinology/Nutrition, Mayo Clinic, Rochester, Minnesota

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Related Articles 

• Mayo Clinic Q and A: Dairy milk, soy milk, almond milk — which is the healthiest choice for you? published 4/9/19
• Mayo Clinic Minute: How to get calcium without dairy products published 9/19/18

The post Mayo Clinic Q and A: Comparing dairy milk and plant-based beverages appeared first on Mayo Clinic News Network.

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The new design of the Nutrition Facts label is meant to make it easier for consumers to make informed food choices. One of the most noticeable changes is the calories are now in a larger, bolder type.

"That can be helpful when you're trying to identify how many calories are in a product," Murad explains.

When comparing calories and nutrients in different foods, you should check the serving size. However, since how much people eat and drink has changed over the years, the food serving sizes are getting a reality check on the new labels.

"It may not be an example of what one serving is, but it may be more realistic of what someone really is eating so they can pinpoint exactly how many calories something has," says Murad.

The new labels are now required to include vitamin D, potassium and added sugars. When making healthy food choices, Murad says to look at the calories.

"They should look at added sugars. You want to be looking for things that have unsaturated fats and staying away from things that have high saturated fats."

In the next Mayo Clinic Minute, Murad will zero in on the addition of added sugars to the new label and why that's a significant change.

The post Mayo Clinic Minute: How to read the new Nutrition Facts label appeared first on Mayo Clinic News Network.

ANSWER: Cow’s milk (dairy) and other plant-based beverages, including soy milk and almond milk, all can be healthy choices. However, there are wide nutritional differences, depending on the type of product and the brand. Generally, you can break down the benefits by reviewing the nutritional information for each beverage. Things that are important to focus on are fat content, protein, calcium and the amount of added sugars, if any, in each product.

In terms of fat content, skim milk has negligible amounts of fat, but the amounts of cholesterol-raising saturated fat increase stepwise with 1 percent, 2 percent or whole milk. This is important to pay attention to, as the American Heart Association recommends limiting saturated fat to no more than 7 percent of calories in your overall diet. Soy and almond milks contain about 2 to 4 grams of fat per cup, but those fats are predominantly healthy, monounsaturated and polyunsaturated fats.

Comparing protein content, dairy milk takes the protein title with a little over 8 grams per cup. Soy milk comes in a close second with about 7 grams per cup. Traditional almond milk lags behind with just 1 gram per cup. Of note, some newer nut milk varieties have added pea protein.

When considering calcium, dairy milk naturally has about 300 milligrams per cup, and dairy products generally are considered the best absorbed source of calcium. Many soy or almond milks are fortified with calcium to at least match the amount of calcium in dairy milk. That said, your body may not absorb all of the calcium in soy milk since soy contains a natural compound (phytate) that inhibits calcium absorption.

And then there are added sugars. Unflavored white dairy milk and unsweetened soy and almond milk contain no added sugars. However, for some, the taste of unsweetened soy or almond milk can be an issue. You may find 4 to more than 20 grams of added sugars in a sweetened — or flavored — beverage. Checking the Nutrition Facts label is the best way to find a taste you like with minimal added sugars. Remember, unflavored white dairy milk will have sugar listed on the label, but it’s lactose, which is naturally occurring milk sugar.

In summary, it’s tough to beat dairy milk for balanced nutrition — with nonfat skim milk the best choice for most adults. Still, not everyone can tolerate dairy milk, and some may prefer to avoid animal products — or simply want to mix in something different. Unsweetened soy milk is the closest match nutritionally, plus you get a few grams of healthy fats that you won’t get from skim milk. Almond milk — while not unhealthy — is less nutrient dense, especially in terms of its limited protein content. With soy or almond milk, check the Nutrition Facts labels for adequate calcium and minimal added sugars. (adapted from Mayo Clinic Health Letter) — Katherine Zeratsky, R.D., Endocrinology/Nutrition, Mayo Clinic, Rochester, Minnesota

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Related Articles

• Infectious Diseases A-Z: Raw milk, cheese linked to brucellosis published 2/18/19
• Mayo Clinic Minute: How to get calcium without dairy products published 9/19/18

The post Mayo Clinic Q and A: Dairy milk, soy milk, almond milk — which is the healthiest choice for you? appeared first on Mayo Clinic News Network.

Blisters: First aid
Are your sandals or flip-flops rubbing you the wrong way? Painful blisters can make walking uncomfortable, so wear shoes that fit well to prevent them in the first place. If you get a blister, know the proper procedure for covering it and, if appropriate, draining it. And it's important to seek medical attention if the blister looks infected, or if you have diabetes or poor circulation. Here are first aid tips for caring for a blister.

EXPERT ANSWERS
Are liquid calories sabotaging your weight-loss efforts?
When you're trying to control your calorie intake, it's important to be mindful of what and how much you're drinking. Although milk and juice have important nutrients and can be part of a healthy diet, they still have calories. When you're counting calories, your best beverage choice is water. Learn more from Katherine Zeratsky, a Mayo Clinic registered dietitian nutritionist.

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Reactions to aspirin are common and occur within minutes to hours of taking the medication. If you have an aspirin allergy or sensitivity, you also may have a reaction to nonsteroidal anti-inflammatory drugs (NSAIDs), including ibuprofen (Advil, Motrin IB and others) and naproxen sodium (Aleve). And aspirin and other NSAIDs are found in many over-the-counter medications, so it's important to check labels carefully. Learn more from Dr. James Li, a Mayo Clinic allergist and immunologist.

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