Milking It

By Claudia Wilson

So many “milks”!!! It used to be that when someone said milk, everyone new they were talking about cow milk – that’s all there was.  Now, there’s rice milk, almond milk, hemp milk, flaxseed milk, coconut milk, soy milk, goat milk, oat milk, and more. And within each of these types there are subtypes – sweetened, unsweetened, vanilla flavored, non-fat, reduced-fat and full-fat.  So many choices!!!

I’m going to use cow milk as an example for starters and explain how it fits into THE ONE-TWO PUNCH. Yes, a cup of cow milk has 8 grams of protein (about the same as a cheese stick), but it also has around 13 grams of carb (near the carbs in a slice of bread). So, consider a glass of cow milk a mixed food – it has both carbohydrate and protein. It’s the same for a cup of regular (not Greek), plain cow milk yogurt.  It’s a mixed food and that’s the plain version. When you add fruit and/or sugar, you’re adding another carb and it’s like you’ve got ???? ???? carbs to ???? protein.

With Greek yogurt, much of the lactose (milk sugar) is strained out of it, so it becomes higher in protein and lower in carbohydrate. That’s why OTP considers plain Greek yogurt a protein. When Greek yogurt has fruit and/or sugar included, it’s already a balance of ???? carb ???? protein.

So how should you treat all the other milks in THE ONE-TWO PUNCH? I hesitate laying down guidelines, as I don’t want you to get caught up in the details that will cause this to unravel. Remember, we are into simple; way into simple. But I also understand you need some parameters. Here they are:

If a milk has about 8 grams of protein, it can serve as a protein. If a milk has more than 10 grams of carbs, it should be considered as a carbohydrate serving. What if, let’s say, a milk has 4 grams of protein and about 6 grams of carbohydrate?  It doesn’t pack enough punch to be considered as a significant source or protein or carbohydrate. Go ahead and use it for your needs (over cereal, in smoothies, and in recipes) but plan to choose a ???? carbohydrate and ???? protein in addition to the milk. In this case, the milk serves as a condiment in much the same way that fat does.

Try not to get wrapped up in the numbers, the grams, or how to do things. In THE ONE-TWO PUNCH remember the first foundational principle is BURN – eat when you’re hungry. Then do your best with the ????????. Boomdiada!!!