Ask Dr. Etingin: Milk; Leftovers

Q. Some of my friends and family members are switching from cow’s milk to almond milk for health reasons. Is almond milk really healthier than cow’s milk?

A. Both almond milk and cow’s milk can be included in a healthy dietary pattern, but one isn’t necessarily healthier than the other. One advantage of almond milk is that it contains no saturated fat. (A cup of skim milk is also free of saturated fat, but 1% milk contains 1.5 grams (g) of saturated fat, 2% milk contains 3 g, and whole milk contains 4.6 g of saturated fat per cup.)

Other benefits from almond milk are found in the calories and carbs departments. A cup of unsweetened almond milk has about 30 calories, while a cup of skim milk has about 83 calories, 2% milk has 122 calories, and a cup of whole milk packs in 148 calories. A cup of almond milk also contains 2 g of carbohydrates, compared to about 12 g in a cup of any type of dairy milk. If you buy flavored, sweetened almond milk, you lose the carb and calorie advantages of this plant-based beverage.

While you might think almond milk would be a good source of protein because it’s made from almonds, cow’s milk actually delivers much more protein per glass. A cup of any type of cow’s milk has 8 g of protein, but a cup of almond milk usually has just 1.5 g of protein. Dairy milk is also much higher in calcium, although some almond milk manufacturers fortify their products with calcium and vitamins A and D to help provide more of the nutrients naturally found in traditional cow’s milk.

Many people are turning to almond milk, along with other plant-based beverages such as rice milk, soymilk, and cashew milk, because it is lactose-free; lactose is the natural sugar found in milk that causes digestive distress in people with lactose intolerance. Others are choosing these products because they are cutting back on the animal-based foods in their diets (see page 1 for more on a plant-based diet). It all depends on which beverage fits best into your overall dietary pattern.

Q. Is it safe to refreeze leftovers that have previously been frozen and reheated?

A. Whenever you’re heating up frozen leftovers, be sure they reach 165° F. Liquids, such as soups and sauces, should be brought to a rolling boil. If you need to refreeze these foods, you can do so, as long as you take the remaining leftovers and also heat them to 165° F or to a rolling boil the second time around. Be aware, however, that leftovers that are frozen, heated, and frozen again are likely to lose some of their flavor and quality in the process.

Also, if food has been sitting in your refrigerator for a week and then frozen, or if foods that require refrigeration, such as raw chicken or fish, sat out on a counter for hours before being frozen, they should not be eaten at all, regardless of how you cook or reheat them.  

-Orli R. Etingin, M.D., Editor-in-Chief

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