Dairy and alternative milks - a look inside
More and more people have been switching out their cow’s milk for non-dairy alternatives. It used to be that soy milk was the only non-dairy alternative to cow’s milk. With many more alternative milks on the market today, there is a substantial benefit for the vegan and lactose intolerant populations because it increases their variety of choices. Lactose free cow’s milk is also available for those who are lactose intolerant and wish to stick with their traditional favorite.
Whether you are vegan, lactose intolerant, or none of the above, the variety of milks offered will never leave you bored. What many question is what are the nutritional benefits of alternative milks and how do they compare to cow’s milk? Are you getting enough calcium and nutrients from milk alternatives? Which is the best alternative to cow’s milk? To help answer your questions, here is a look inside an 8-ounce serving of the most popular milks: cow’s, soy, rice, coconut, almond, and hemp.
• Cow’s milk (skim/nonfat): 80-90 calories, 0 g fat, 8g protein, 30 percent daily value calcium; good source of protein, but not a choice for those who are vegan or lactose intolerant.
• Silk Almond (unsweetend plain): 30 calories, 2.5 g fat, 1g protein, 45 percent daily value calcium; lowest calorie option among these milks and is fortified with calcium and vitamin D. Also an excellent source of vitamin E, but low in protein.
• Silk Coconut (unsweetened): 45 calories, 4g fat, 0g protein, 45 percent daily value calcium; high in saturated fat and contains no protein, but is lower in calories. It’s fortified with calcium and vitamin D.
• Pacific Hemp Original (unsweetened): 70 calories, 5g fat,3g protein, 30 percent daily value calcium; good source of omega-3 and omega-6 fatty acids. Has an earthy, nutty flavor and is fortified with calcium, vitamin D, and B vitamins.
• Rice Dream Enriched Unsweetened Rice Drink: 70 calories, 2.5g fat, 0g protein, 25 percent daily value calcium; not a good source for protein, but is the best choice for those with multiple allergies such as dairy, soy, or nuts.
• Silk Soy (unsweetened, organic): 80 calories, 4g fat, 7g protein, 30 percent daily value calcium; made from soybeans, soy milk contains high quality plant-based protein, but is higher in fat.
(Sources: www.silk.com/products, www.tastethedream.com/products, www.pacificfoods.com/food/non-dairy-beverages)
This is not to say that one milk is better than the other; however, this comparison may help you, the consumer, to make a milk choice based on your needs and taste buds. Nutritional content of milks can vary by brand and flavor choice. Be cautious when choosing flavored milks because of added sugars and calories. Whole cow’s milk is still best option for children between ages 1 to 2 as they grow and their brains develop.
While cow’s milk will remain a staple in our diet, more variety of milk choices means you’ll never be bored. You can try milk alternatives in your oatmeal, cereal, or as a stand-alone beverage to broaden your taste buds. When choosing and alternative milk, remember to look for those that are fortified with calcium and vitamin D so they’re as nutritionally sound as cow’s milk.
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Kimberly Young, MS, RDN, LD, is the WIC Coordinator at Panhandle Health District and a graduate of the University of Idaho Dietetic program.